A Word for the Year: Choosing Alignment Over Resolutions
The new year often arrives with a sense of renewal; a time to review, reflect, and reimagine what is possible. For many people, it also carries a quieter companion: the weight of last year’s unfinished resolutions. What was once hopeful can quickly turn into self-criticism or a sense of failure.
Goals are not the problem. Goals can be motivating and meaningful. They are also temporary. Values, on the other hand, tend to hold more staying power. Values shape how we live day to day, even when motivation fades.
One alternative to traditional resolutions is choosing a word for the year. A single word can serve as both an intention and a compass. For example, the word no. It is one word and a complete sentence. For example, if the goal is to improve cholesterol or weight, then the value might be health, and no might mean saying no to habits that move you away from how you want to care for your body. If the goal is a career change, the value might be purpose, and no may show up as challenging the internal narratives that say you are not the right age, capable, or qualified enough to try something new. If the goal is less people-pleasing, the value might be pouring more into yourself, and no might look like declining activities, events, or extra obligations that you do not genuinely enjoy. In this way, the goal becomes the spark or motivator, while the value becomes the intention that anchors you to what matters and why it matters.
Research consistently shows that most New Year’s resolutions fall apart within weeks or months. It is easy to interpret this as a lack of discipline or willpower. Another possibility is that the resolution was never deeply connected to a value that mattered. Without that connection, the effort becomes heavy and unsustainable.
What if the word for the year were quiet? Quiet does not mean doing nothing. It might mean creating enough internal space to notice what actually matters. Quiet could sound like: “I will listen more closely to myself so I can better understand what I need and want.” It could also mean listening to others in a way that allows for deeper connection, rather than rushing to respond or fix.
A word for the year is not about perfection or productivity. It is about alignment. When intentions are rooted in values rather than outcomes, they tend to feel more meaningful, more real, and longer-lasting. The word becomes rooted in your core values, expressed in more intentional, creative ways, and lasts beyond the year.
So where to start?
Begin by noticing where you want change. What feels ready to shift? What is the outcome you find yourself longing for?
Next, explore your why. Why does this matter to you—emotionally, relationally, or personally? This why is often the value underneath the goal.
From there, choose a word that anchors you to that value. Let it be something simple enough to remember and meaningful enough to return to when motivation fades.
Rather than overwhelming yourself with multiple resolutions, try starting with one word. Pay attention to how it shows up across your goals, your choices, and your boundaries. Over time, that word can become a steady guide—not for perfection, but for alignment.
If you'd like to sort through some values to get your ideas flowing, try this online values card sort that my colleague and fellow therapist, Alissa Bell, recently shared with me: www.valuescardsort.com