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Written by

Kate Dyson


Kate is a content writer, social media obsessive and community creator. She's also mum to three kids, two dogs and unsurprisingly, a lover of wine.

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For words you might want to know more


Intentions are clear, concise wishes for the year ahead, focusing on what one wants to achieve and experience, rather than what one wants to cut out

Habits and Routines

These are consistent and regular patterns of behaviour, such as dedicating time for exercise, self-reflection, or other activities, which are essential for reaching goals and intentions

Kick the New Year Resolutions! Why We're Setting Goals and Intentions in 2024

As the new year rapidly approaches, the temptation to set resolutions almost becomes overwhelming. It's the chat du jour at parties, in the supermarket checkout queue and over coffee with friends. "What resolutions will you set for 2024?", they ask. "Did you achieve the ones in 2023? Or did you... FAIL?"

Of course you failed! Resolutions set us up to fail from the outset, primarily because they are often chosen around 12.01am after a glut of prosecco and in nearly every case, completely unrealistic. Never do we sit down and think to ourselves 'how' we'll manage these resolutions we make, and then we are surprised when the gym membership sits gathering dust after the initial well intentioned six week period.

That's why, for 2024, we're binning the resolutions and instead, we are setting goals for the new year. We're making positive intentions (note the lack of finality in that), but more, we are thinking about how those goals can be included in daily habits and routines that we either currently already include in our lives, or are easier to adopt in manageable ways.

Here's the Jude guide to setting intentions and goals - and how to actually keep to them:

Intentions V Resolutions

Let's be clear on the difference of intentions v resolutions. Intention setting is all about focusing on what you want to achieve and experience from the year, rather than what you want to cut out - which many of us automatically do. "I always default to this ridiculous notion that I'm going to stop eating so much chocolate in the new year," shares Sharon. "But the truth is, I love it, and at this point in my life why am I denying myself something I love?" Instead, Sharon is setting the intention that she'll do her pelvic floor exercises three times a day - not only to ease her love of chocolate, but boost her overall pelvic and bladder health too. "That's a positive, manageable intention with a goal to improve my leaks! And it removes any silly choc-induced guilt too!"

This approach can range from specific intentions, such as getting promoted at work, to more inward-focused intentions, like living more in the momen. By considering your intentions as clear, concise wishes for the year ahead, you can create a positive and proactive mindset.

Set Specific Plans

Intentions differ from resolutions in that they have specific plans behind them. When setting intentions, it's helpful to take a close look and really dig deep when you start.

Here's a good place to start. Make a list of all the things you hope to draw into your life in the coming year, and then outline specific actions you could take to reach each goal. This will give you a plan - or roadmap, even - that you can use to help you throughout the year and importantly, to stick to your plan.

"I prefer to use a journal to keep my plans in. It's private, it's just mine", says Julia. "I then write in it about how I feel about my goals, what else I want to achieve if anything comes up and I like that it's all in one place"

Embracing Habits and Routines

As we know, when we don't bring our intentions in our day to day lives, they often fail. That's because they just feel too much, on top of everything else we have going on. That last thing your intentions and goals should become is another task on your list throughout the year.

Incorporating habits and routines into your daily life is essential for reaching your goals as it makes them familiar and enjoyable - and it's easier to see the progress you make, too. Whether it's dedicating time for exercise, setting aside moments for self-reflection, or hey, even prioritising your bladder care, establishing consistent habits and routines can significantly contribute to the success of your intentions.

"In 2023 I was determined to sort my bladder out and the relief of finding Jude was well, immeasurable!", shares Sue. "But remembering to take my supplements was another thing, until I started to take them at the same time as I brush my teeth. I never miss a dose now and my bladder leaks have disappeared - I can't wait for the new year."

Ways to Keep to Your Intentions

In addition to journaling progress, setting milestones, and rewarding yourself, here are some extra tips that we will help you keep to your intentions:

Tell a friend or family member: Share your intentions with a friend or family member and check in with each other regularly to provide support and encouragement to keep you on track!

Visual Reminders: Create visual reminders of your intentions, such as a vision board or a daily affirmation, to keep them at the forefront of your mind.

Adapt and flex: Be open to adjusting your intentions as the year progresses. We never know what's round the corner, and if you are able to adapt your intention and goal to whatever is going on in your life at that time, it'll be much easier to maintain your progress and motivation.

Lastly - be kind to yourself!

Setting intentions for the new year shouldn't be another task on your to-do list! The important thing to remember is that sometimes, even with the best of intentions, we might not be able to achieve what we wanted to a few months ago. Setbacks and challenges are normal, and it's okay to reassess and adjust as you go. and I can incorporate them into the article.

What goals and intentions will you set for yourself in 2024? Tell us in the Jude and Friends community on Facebook!

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.