Intention
Noun:
something that you want and plan to do
The Intentional Year
A brand new year is just around the corner, and for many of us, we might be starting to think about what we want 2023 to hold. Often, we start the year feeling optimistic - with a list of goals and resolutions that we’re ready to tackle, and a sense of determination that this will be our year. But hands up if you’ve ever struggled to actually achieve those goals that you set for yourself? Hands up if your motivation and drive starts to wane before January is even over?
If you’re sat there with both hands in the air, you’re not alone. A recent study found that only 26% of us actually keep all of the resolutions we make at the start of a new year. There are many reasons for that - trying to change too much too soon and a lack of planning often sit firmly at the top of the list. But there are other, less obvious reasons too - a lack of confidence and self-esteem, for example, or a lack of clarity on what the right goals are for you.
What’s clear is that achieving the goals we set for ourselves isn’t as simple as making a list and cracking on. Success requires us to get clear on what we actually want, to create a plan that works for us, to harness the knowledge about how change actually happens and to understand what might trip us up along the way - and how we can dust ourselves down and get back on track when it does. And it also requires us to practice a whole load of self-compassion.
I wholeheartedly believe that you can achieve whatever you want to in 2023 - we just need to bring together some intention, some planning, some knowledge about the art of behaviour change and a positive and compassionate mindset. And I want to give you all the tools you need.
enter: the intentional year
The Intentional Year is a programme designed to help you make 2023 the year you actually get what you want. It will help you to get clear on a vision for your life that feels authentic and exciting, turn that vision into intentions, goals and actions, and equip you with the tools you need to achieve everything you’ve dreamed of.
This programme is:
Evidence-based
It draws on the vast wealth of science and research within the fields of positive psychology and behaviour change - meaning you can trust that the tools and ideas are based on proven theories and studies.
Practical
This isn’t another programme you’ll buy and never get round to implementing - it’s designed to get you showing up and taking action from day one.
Person-centred
We are all individuals with different goals, priorities and ambitions, and this programme respects that - it will help you get clear on what’s going to work for YOU, instead of setting expectations.
This is for you if:
You set goals and resolutions every year, but struggle to achieve them
You lack motivation and commitment once the new year buzz is over
You’ve lost sight of what you want from life over the last few years
You’re a master procrastinator and get easily distracted
You struggle with the consistency needed to achieve your goals
You lack confidence or find yourself in patterns of self-sabotage
You never feel like you have enough time
You know you want more from life and you’re ready to make a positive change
“This course has been incredible, it has helped me so much. I'd describe it as the perfect treat/investment to yourself. It will help you gain clarity on what you want out of life. A fulfilled and joyful life that's right for YOU. I loved the timing too - beginning of the year - fresh start and new energy.
The last couple of years have been tough for me mentally, but I feel like a weight has been lifted and the old me is coming back!”
- catherine
Here’s what we’ll cover:
Creating a vision for the future that feels authentic and true to you
Understanding your strengths and values and how these can help you to build a life you love
Setting meaningful intentions and goals
Managing your time (so that you have more of it to focus on your goals!)
Building confidence and self-belief
A new approach to change and action-taking
Understanding the habits that will help you achieve long-term success
And here’s what you’ll get:
7 practical and evidence-based modules - these are pre-recorded and you can work through them at your own pace
Worksheets/exercises to complete after each module
Teaching informed by the latest research and science in positive psychology and behaviour change
Lifetime access to the course materials so you can revisit them as often as you'd like
The details:
The Intentional Year is currently closed for enrolment.
“this programme has been spot on! my experience has been excellent and it’s taught me the importance of breaking my goals down which has made them feel so much more achievable. i feel so motivated for the year ahead now!”
- nicola
Tell me more…
Here’s a step by step plan of what the programme covers:
module 1: Start where you are
We can’t set intentions that feel authentic to us until we truly know who we are and where we’re starting from, so that’s what we’ll cover in module 1. We’ll take stock of how life currently feels, use some tools to help us understand what is and isn’t working, and talk about the importance of focusing on feelings rather than outcomes.
module 2: Building the vision
In module 2, we’ll gain clarity and build an authentic vision for the future that feels great to us. We’ll look at how our values can help us to shape the vision, identify our strengths and how we can use them better, and get clear on your motivation for making changes in your life.
module 3: Setting meaningful goals
Once we have a vision that feels good, it’s time to figure out a plan to get there. In module 3, I’ll walk you through a model that will help you turn your vision into clear intentions, goals and actions. We’ll explore some of the research behind goal setting, and make sure you end the session with a plan that works for you.
module 4: Managing your time
One of the most common reasons given for why we don’t achieve our goals is that we don’t have enough time, so we’re going to spend a whole module looking at how we manage our time better. We’ll look at the art of prioritising, I’ll share a model that can help you to minimise your to-do list, and we’ll make sure our weekly actions are aligned with our intentions.
module 5: Building a success mindset
In module 5, we’ll turn our focus to building a success mindset, because the truth is, sometimes it’s our own thoughts and beliefs that get in the way. We’ll look at how fear of failure (and success!) shows up for us, explore how we can tackle imposter syndrome, and use the self-efficacy model to identify how we can build confidence and self-belief.
module 6: Taking action
We’ve got a plan, we’ve carved out the time and we’ve got our mindsets ready - now it’s time to take action! In module 6, I’ll walk you through a new approach to making change, we’ll explore any blocks or curveballs that could get in the way, and we’ll look at how regular reflections and check-ins can keep us on track.
module 7: Habits for long term success
In our final module, we’ll look at what it takes to stay the course. We’ll explore different motivation styles and how we can implement them, identify the habit changes that will help us to stay consistent, and look at what it takes to bounce back after a setback.
FAQ
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You will have full access to all of the course materials on January 1st, 2023, ready to dive into the new year.
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No - this is a pre-recorded programme designed for you to work though at your own pace.
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Yes, there’s the option to either pay in full, or in 3 instalments.
Got a question that isn’t covered here? No problem - just ping me an email at sophiecliff@live.com.
Who is The Joyful Coach?
I’m so glad you asked! I’m Sophie, and I’m a certified coach and positive psychology practitioner with over 500 hours 1:1 coaching experience. I’m here to support you on your joyful journey with personalised coaching tailored to exactly what you need.
I believe in providing a safe, positive space for you to open up and figure out exactly what will bring you more joy. Our coaching sessions are a judgement-free zone, and my approach is both research-informed and down-to-earth. My goal is always to support you in whatever will help you transform, thrive and flourish.
I’m committed to practicing coaching in an ethical and informed manner and I prioritise my own continued professional development and coaching supervision so that I can always do the best by my clients. I’m also a published researcher in the field of coaching psychology, so you can trust that my practice and approach is always aligned with the most recent knowledge in the field.