Introduction
The start of a new year feels like a clean slate, a time to set big goals and dream of a better version of yourself. But for moms with bipolar disorder, traditional New Year’s resolutions can backfire—they can feel overwhelming, unrealistic, or too rigid to stick to when moods fluctuate.
The good news? You don’t need to give up on goals entirely. By setting gentle, flexible intentions instead of rigid resolutions, you can create meaningful progress without the pressure of perfection. Today, I’ll show you how to set intentions you can actually keep and feel good about all year long.
Why Resolutions Often Fail
Many resolutions fail because they:
- Are too big or unsustainable (e.g., “I’ll exercise for an hour every day”).
- Don’t account for mood and energy fluctuations.
- Focus on all-or-nothing success, which leads to feelings of failure when setbacks happen.
For moms managing bipolar disorder, the key to success lies in setting flexible intentions—goals that adapt to your needs while still moving you forward.
Step 1: Focus on How You Want to Feel
Instead of focusing on what you “should” do, start with how you want to feel this year. When you connect your goals to your values, they become more meaningful and easier to follow through on.
What This Looks Like:
- If you want to feel calm: Your intention might be “I’ll take 5 minutes each day to breathe, stretch, or meditate.”
- If you want to feel connected: “I’ll spend 10 minutes of undistracted time with my kids each day.”
- If you want to feel stable: “I’ll stick to my morning anchor routine, like waking up at the same time and taking my medication.”
Why It Works:
Focusing on feelings makes goals less rigid and helps you prioritize what truly matters to you.
Step 2: Make Intentions Small and Achievable
Small, realistic steps are easier to stick to and build momentum over time. Start small, and give yourself permission to adjust as needed.
Examples of Small Intentions:
- “I’ll journal one sentence about my day each evening.”
- “I’ll drink one glass of water as soon as I wake up.”
- “I’ll spend 5 minutes tracking my mood in the Bipolar Balance & Bonds app each day.”
Why It Works:
Small actions are manageable, even on low-energy days, and lead to real progress without the risk of burnout.
Step 3: Build in Flexibility
Rigid goals set you up for frustration when life gets unpredictable. Instead, build flexibility into your intentions so they adapt to your mood, energy, and circumstances.
What This Looks Like:
- High-Energy Days:
- “I’ll go for a 20-minute walk with my kids.”
- Low-Energy Days:
- “I’ll sit outside for 5 minutes and enjoy the fresh air.”
- High-Energy Days:
- “I’ll prep meals for the week to save time later.”
- Low-Energy Days:
- “I’ll order groceries online and keep it simple.”
Why It Works:
Flexible intentions allow you to honor your energy without feeling like you’ve failed. They give you the grace to adjust and keep moving forward.
Step 4: Track Your Progress (Without Pressure)
Tracking your progress helps you celebrate wins and stay motivated. The key is to focus on consistency, not perfection.
What This Looks Like:
- Use a simple habit tracker to check off days you follow through on your intentions.
- Track your mood and energy levels to see how your habits support your mental health.
- Reflect weekly on your wins, no matter how small.
Tools to Help:
The Bipolar Balance & Bonds app makes it easy to track your goals, moods, and progress. With gentle reminders and mood insights, you can stay on track without feeling overwhelmed.
Examples of Flexible Intentions for the New Year
- For Mental Health Stability:
- “I’ll spend 5 minutes journaling or reflecting each night.”
- “I’ll stick to my medication schedule and morning anchor routine.”
- For Parenting Connection:
- “I’ll spend 10 minutes of focused time with my kids each day.”
- “I’ll model patience and apologize when I lose my temper.”
- For Self-Care:
- “I’ll take short, intentional breaks during the day to rest or breathe.”
- “I’ll drink water first thing in the morning to start my day with care.”
Why Flexible Intentions Work
- They reduce pressure by focusing on progress, not perfection.
- They adapt to your mood and energy levels, making them sustainable.
- They create momentum through small wins, helping you feel confident and capable.
How the Bipolar Balance & Bonds App Can Help
The Bipolar Balance & Bonds app is designed to help you set and achieve your intentions for the new year:
- Track Your Habits: Stay consistent with gentle reminders and habit trackers.
- Monitor Your Moods: Understand your patterns and set goals that align with your energy.
- Reflect and Adjust: Celebrate small wins and adjust your intentions as you grow.
Closing
This year, let go of rigid resolutions and focus on small, meaningful intentions that honor your mental health, your parenting journey, and your well-being. Progress doesn’t happen overnight, but with gentle, flexible steps, you can create a balanced and fulfilling new year—one day at a time.
CTA: Ready to set intentions you can actually keep this year? Download the Bipolar Balance & Bonds app today on Google Play, the App Store, or online at bipolar-balance-and-bonds.passion.io and take the first step toward a balanced and joyful 2025.
