This year, and especially in the month of February, we are being called to feel.
Not to feel what the algorithm, the news cycle, or social media is nudging us toward…
but to feel what is true when you close your eyes, slow your breath, and become still.
Before writing anything, allow yourself to arrive.
Step 1: Block Out the Noise
Create a quiet moment.
Put your phone away.
Close your eyes.
Ask yourself gently:
What do I feel right now?
No fixing. No judging. Just noticing.
Step 2: Look Ahead One Year
Now ask yourself:
How do I want to feel at this time next year?
Pause here.
Let this question breathe.
You may want to sit with a list of feelings for inspiration, words like calm, secure, free, joyful, grounded, expansive, confident, supported, peaceful, fulfilled. Let the words stir something rather than rush you.
Step 3: Write the Feelings
Write down all the feelings you want to experience.
Don’t censor yourself.
There is no limit here.
Let the page hold it.
Step 4: Choose Your Anchors
From your list, choose your top five feelings.
These will become the anchors for your intentions this year.
When life gets noisy, these feelings are what you return to.
Step 5: Honor Your Non-Negotiables
Now consider the routines, environments, and practices that support your nervous system, heart, spirit, and soul.
Ask yourself:
- What do I need in order to feel regulated and nourished?
- What is non-negotiable for me?
Examples:
- I need an hour to myself before anyone else wakes up
- I change into pajamas as soon as I get home and choose my outfit for the next day
- I require a clean, uncluttered home
- I need intentional alone time
Your non-negotiables are not luxuries, they regulate your nervous system and provide homeostasis.
Step 6: Align Feelings With Life Areas
Using your top five feelings, begin aligning intentions within these areas of your life:
- Health
- Personal Development
- Professional Career / Business(es)
- Spiritual Development
- Personal Relationships
- Money / Debt
Let each intention be rooted in how you want to feel, not just what you want to achieve.
Step 7: Write as If It Is Already Happening
Write each intention in the present tense, as if you are already living it, already experiencing it, already feeling it.
Example:
“Life Area = Money/Debt Feeling = Triumphant
“I feel triumphant knowing I am free from consumer debt, and I am attracting money with so much ease and grace that it feels like it’s falling into my lap.”
Life Area = Health Feeling = Confidence
“I love how confidently I move through life because I am dedicated to building muscle and practicing yoga at home. I feel so confident, healthy and vibrant.”
Let your body respond as you write. That’s how you know you’re aligned.
Step 8: Add Joy On Purpose
Joy is not an afterthought.
It is fuel.
Ask yourself:
What genuinely brings me joy?
Create intentions just for joy.
Example:
“I love that I have four reservations this year at the Korean spa with my girls, where we get body scrubs and lounge together all day.”
Joy is a frequency. Let yourself tune into it.
Take your time with this process.
Return to it as needed.
There is no rush.
Happy writing. ✨
