Corlinda Wooden, Founder, Wooden Consulting
Have you heard of Quitter\’s Day?
If you are like me and have not heard of this before, it has come to be known as the second Friday in January. Less than two weeks into the new year, people are giving up on their New Year\’s resolutions. What causes this? What makes us feel so overwhelmed that we’d give up that quickly?
One thought on this is that the holidays are over, and your to-do list at work is already growing—especially if you’ve stepped into a new role or are managing increasing responsibilities, possibly with even fewer resources, all while juggling the social pressure to set bold goals and create vision boards to kickstart the year. If the idea of doing this makes you feel overwhelmed, you’re not alone.
I, too, have found myself feeling this way. After talking it over with my husband, he helped me realize that 2024 was a huge year for me, filled with great accomplishments and big transitions, both personally and professionally. Whether you had the same significant accomplishments in 2024 or if it was a year of challenges, smaller wins or steady progress, it’s natural to approach 2025 feeling differently. Whether your past year was monumental or more subtle, it is okay not to feel eagerly ambitious with your intentions. It is OK to take a moment to breathe and reset, which is the hard part for me, as I am an achiever and activator in my top five strengths.
After reflecting more on this, I realized that it’s not about setting lofty goals or grand intentions—it’s about finding sustainable, meaningful ways to approach the year ahead without unnecessary stress. With that in mind, here are five ideas to help you set intentions that feel achievable and impactful.
1. Celebrate Where You’ve Been Before Looking Ahead
The transition from one year to the next often focuses on what’s ahead, but it’s equally important to reflect on the accomplishments of the past year. Taking time to acknowledge your achievements creates a foundation for growth and prevents the pressure of constant forward motion.
Example: One leader I coached last year was promoted to a senior role in mid-2024. By the time the new year approached, imposter syndrome started to creep in, and they felt overwhelmed by the expectations ahead. In our session, we paused to reflect on the steps they’d already taken, such as building relationships with their new team, successfully leading a major initiative, and earning recognition for their leadership. This reflection gave them the confidence to move forward without feeling weighed down by self-doubt.
Action Item: Write down three accomplishments you’re proud of from 2024. They don’t have to be monumental—even small wins count. Reflect on why these moments were meaningful and how they can inform your goals for 2025.
2. Start Small by Leaning into Your Strengths
Feeling overwhelmed often comes from trying to tackle too much at once or setting goals that feel unnatural. Instead, focus on what already works well for you and build from there. Leveraging your strengths allows you to stretch in authentic and manageable ways.
Example: A client stepping into a new leadership role was tasked with improving their team’s performance. Initially, they felt daunted by the need to establish credibility and drive results quickly. Through coaching, we identified their natural strength: storytelling. They used this skill to communicate their vision compellingly and to lead meaningful one-on-one sessions that resonated with their team and fostered trust.
Action Item: Write down one strength you rely on consistently in your personal or professional life. Then, brainstorm one way you can use this strength to tackle a challenge or achieve a goal in 2025. For example, if you’re a great listener, consider how you can use that skill to strengthen relationships or resolve conflicts.
3. Let Your Values Be Your Guide
Vision boards and guiding words are popular tools for the new year, but they can feel overwhelming when life is already busy. Instead of relying on these, consider using your core values to guide your actions and decisions throughout the year. Reflecting on personal values can provide clarity and direction without adding pressure.
Example: A client I coached felt uncertain about how to prioritize their goals and actions for the new year. Instead of focusing on external tools like vision boards, we worked through a personal values exercise. They identified key values such as collaboration, growth and balance. These values became a lens for making decisions—from choosing which projects to prioritize to determining how to spend their free time—which gave them confidence and focus.
Action Item: Take 15 minutes to write down three to five values that are most important to you. Reflect on how these values can shape your actions and priorities for 2025. For example, if one of your values is family, consider how to create more space for family time in your schedule.
4. Balance Work Priorities with Personal Intentions
Returning to work after you and those around you have taken time off for the holidays or year-end downtime often comes with a packed schedule, making it easy to focus entirely on professional demands. However, balancing your work priorities with personal growth ensures you don’t lose sight of what matters most.
Example: One client, a leader who was experiencing a transitioned culture due to a merger, felt overwhelmed by the need to deliver results while also adjusting to their new work environment. Together, we created two separate lists: one for immediate work priorities, such as onboarding new hires and meeting Q1 goals, and another for personal intentions, like improving work-life balance by committing to a weekly yoga class. This dual approach helped them feel more in control and aligned with their values.
Action Item: Create two lists: a work to-do list and a personal intention list. For the work list, identify key priorities for the first quarter. For the personal list, choose one or two small, manageable goals that nurture your well-being, such as taking a daily walk or scheduling time for a hobby.
5. Celebrate Progress, Not Perfection
Intention-setting is about growth, not perfection. Progress happens step by step, and even small wins are worth celebrating. Shifting your focus from outcomes to the process can reduce the sense of feeling overwhelmed and keep you motivated.
Example: A coaching client began the year feeling overwhelmed by their new leadership role. Instead of setting multiple ambitious goals, they focused on one clear objective for Q1: building engagement and morale within their team. By celebrating small wins, such as improved team communication, stronger relationships and the success from holding consistent one-on-one coaching sessions, they gained momentum and confidence for the rest of the year.
Action Item: At the end of each week, write down one small win you achieved. It could be completing a task, making progress on a goal, or simply staying consistent with a new habit. Use these reflections to remind yourself that progress, no matter how small, is still progress, and at the end of the year, you have more than 50 wins to celebrate.
The start of a new year doesn’t have to feel like a race to achieve or define everything at once. By celebrating where you’ve been, leaning into your strengths, letting your values guide your actions, balancing priorities and celebrating progress, you can step into 2025 with clarity and confidence. And if you’ve found yourself struggling near Quitter’s Day, remember that it’s never too late to reset your intentions by focusing on your core values and taking small, meaningful steps forward.