How to start again fresh, without resolutions and Setting goals that align with your intention



Resolutions can have a ‘pass or fail’ outcome, where an intention can take you somewhere completely unexpected as you pursue your goals. As we know in recovery, there is no ‘pass or fail’. There is only our unique journey as we work toward freedom. There’s no minimal time frame by which this has to happen, and each experience is individual. 


Dear Readers,


Please find below a very encouraging email from Ali Kerr from HealED on Goal Settings and Finding Motivation in recovery. The article below is in two parts and we will post remaining parts soon.



How to start again fresh, without



As we embark on this journey into a new year, a new decade, and for many in recovery, a second chance at life, it can feel quite exhilarating, yet daunting.

If you’re like me (before my recovery), you’ve set resolutions year after year to recover, only to fall short of your goals or give up by the end of January. You may be feeling guilty if you haven’t set your resolutions, or you might feel overwhelmed if you did.

If you find, that 7 days into the new year your resolutions are starting to slip, don’t worry! There is a way to improve your situation and celebrate your goals without setting yourself up for disappointment if things aren’t perfect.

From our experience, there’s no need to set unrealistic resolutions or beat yourself up for ‘ruining’ the year by the end of January.

So how can you start fresh, making 2020 YOUR year, but without setting lofty or unattainable goals? After all, you deserve for this to be your best year yet!

You can choose that this decade will be lived without an eating disorder. And you can achieve all of this without New Year’s Resolutions.

I’ll share my own strategy, which I do at the beginning of each year. Rather than New Year’s Resolutions, I set my annual intentions.

What’s the difference between Resolutions and Intentions?

  • Instead of judging myself for my shortcomings, an intention feels more respectful of where I currently am
  • Resolutions seem to be generally focused on reversing something negative, but an intention focuses on where I want to be
  • Resolutions can be quite impulsive, where an intention has personal meaning behind it
  • An intention considers where the goal comes from and why I want to work toward it
  • Intentions often consider the journey rather than the outcome, and are not limiting

And most importantly:

Resolutions can have a ‘pass or fail’ outcome, where an intention can take you somewhere completely unexpected as you pursue your goals. As we know in recovery, there is no ‘pass or fail’. There is only our unique journey as we work toward freedom. There’s no minimal time frame by which this has to happen, and each experience is individual.

Now that you understand what an intention looks like, here’s how to create one for yourself.

Step 1. Create a quiet place for yourself where you feel safe and centered.
Step 2. Generate a sense of gratitude. Think of all the wonderful things you’re grateful for now. If negative thoughts enter your mind, try to bring yourself back to the positive.
Step 3. Allow yourself to dream. What is it that you really want in life? How do you want your life to look?
Step 4. Imagine how you want to feel. What will this intention bring to you? Why do you want this? Be sure your reasons are genuine.
Step 5. View your intention being set into motion. What steps are you responsible for, and what is within your control?

There’s a common idea that setting an intention is like making a wish. You think about it and it magically comes true. But this is far from the truth. You’ll need to create action steps for yourself.

In my next email I’ll discuss how to set goals that will actually lead to success. It’s simpler than you might think!

So here’s to 2020, the best year yet!

Wishing you prosperity, abundance and joy,


Setting goals that align with your


In case you missed my last email, I had discussed the benefits of setting an intention, rather than the typical New Year’s Resolutions.

The benefit of doing this is to create sustainable goals for yourself, and make 2020 your year to become the person you want to be!

As promised, here are my tips for creating goals that align with the intention you set. The key to effective goal-setting is to break things down into smaller, more attainable goals, rather than doing it all at once.

Set your intention to anything you want or need to manifest.

For the sake of this email, I’ll use this intention as an example:
“My intention is to create a life free from my eating disorder.”

This may seem like a huge, overwhelming goal but it’s not. You CAN make 2020 the year you are free from your eating disorder, and here are the goals you’ll need to make it happen.

Goal setting step 1: Gain the knowledge you need to feel empowered to begin.  Do you understand how to recover? Do you need to become more educated about the recovery process? Perhaps you need to read one of my texts to refresh yourself on the steps toward recovery, or maybe you need a coach to help explain things if they’re unclear. Perhaps you fully understand it, but you don’t have a plan yet. This is the time to gather information and set things into motion.

Goal setting step 2: Actually take the first step. What do you need to do first in order to manifest this intention? For most people in recovery, this is where you begin structured eating. If you are already eating in a structured way, this is a time to review your plan and make sure it includes everything you need.

Goal setting step 3: Create a system for tracking progress. Many people in coaching find that simply checking in with their coach is a good way of recording progress. If you’re working independently, you’ll need a recovery journal or some way of noting your progress each day.

Goal setting step 4: Eliminate the desire to be perfect. While tracking progress, celebrate your small victories and notice even the smallest positive changes.

Goal setting step 5: Keep an eye on the big picture. Remind yourself each day that your intention is still there. Apply your energy to these goals and begin each day with the intent to work toward a better life, whether this means recovery or other intentions.

Goal setting step 6: Don’t adhere to deadlines. Recovery is an individual journey. If you give yourself a date by which you must be recovered, you may give up the entire goal if this isn’t within reach. It is better to take twice as long to achieve your intention than to never reach it at all.

Goal setting step 7: Don’t hide your goal or intention as a secret! Once you tell someone or write it down, you’ve given yourself even more accountability. You don’t have to shout it from the rooftops, but tell at least one person.

We love hearing from you, so please don’t hesitate to share your intention with me! It might even help you get things moving more quickly!

I hope you find these goal setting guidelines to be helpful as you work toward manifesting your intention this year. Remember, you are capable of incredible things. You must believe in yourself and work toward your goals.

In my next email, I’ll offer ways to stay motivated along the way. Thanks for being part of my journey as a coach, and best wishes for your 2020 intentions!

Love and light,



About Author

Islam and Eating Disorders founded in 2012 – run by Maha Khan, the blog creates awareness of Eating Disorders in the Muslim world, offers information and support for sufferers and their loved ones.

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