Choosing Intention in the New Year

Written By Sarah Cowans

It’s hard to believe we are preparing to wrap up 2025!

As a new year begins, many people feel pressure to make resolutions, typically focusing on promises to change or “do better.” Resolutions are well-intended, but often rely on willpower and self-judgment. In contrast consider intention setting which promotes presence and self-compassion. Where resolutions are outcome based, intentions invite gentle awareness to help keep us focused on growth.

Horses show us the benefits of present-moment awareness, putting us in the right mindset for meaningful reflection and intention-setting. Rather than pushing for constant improvement, intentions encourage us to think about how we want to show up for both ourselves and others, which can help build self-trust over time. Similar to horses unapologetic approach to establishing boundaries, horses don’t criticize or judge mistakes. If something doesn’t work, they simply see it as information to help set meaningful intentions to improve self-awareness and sustainable change.

As you reflect on the past year, consider the kind of person you want to be in 2026 by considering the following intentions:

  • I intend to listen to my body and respond with care.

  • I intend to practice clear, respectful boundaries.

  • I intend to be present rather than perfect.

  • I intend to communicate honestly and with kindness.

  • I intend to remain curious about who I am becoming.

  • I intend to notice my emotions without judging them.

As the new year begins, I hope you’re able to move at your own pace and enjoy moments to slow your breath, ground your feet and connect to what matters. Wishing you a calm and caring start to the year!

Sarah Cowans

Sarah Cowans is a clinical social worker/psychotherapist with 14+ years of clinical experience. Sarah graduated with her Masters of Social Work (MSW) degree from Wilfred Laurier University and has worked in a variety of settings, mostly recently private counselling practice and within the school board working with children and teens. Sarah received her certification in equine assisted psychotherapy in 2021, after deciding to combine her two passions; horses and mental health. Sarah works from a trauma responsive and client-centered approach drawing from various research-proven approaches such as, but not limited to Cognitive Behavioural Therapy, Dialectical Behavioural Therapy, Acceptance and Commitment Therapy, Mindfulness, Emotionally Focused Therapy, Perinatal Mental Health practices and much more. Sarah’s areas of practice and clinical focus include maternal and women’s mental health, parenting, children and youth mental health, stress, anxiety, depression, grief and trauma.

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