New Year, New Mindset: Why Setting Intentions Instead of Resolutions Creates Lasting Change

Thrive • December 29, 2021

By Thrive Sacramento’s Registered Dietitian Supervisor Kailey Cunningham, MS, RDN, CD

At Thrive, we’re all for self-betterment, but we’re also champions of self-compassion, intuitive approaches, loving yourself as you are, and enjoying the journey — which is why we favor New Year’s intentions over New Year’s resolutions. If you’re hoping to implement personal changes this year, you might want to consider forgoing the rigidity of resolutions and creating intentions rooted in meaning and mindfulness instead. Read on to discover the differences between resolutions and intentions and collect inspiration for your own New Year’s intentions.

THE TROUBLE WITH RESOLUTIONS

Resolutions tend to be influenced by external expectations. They are often harsh and absolute, and fail to acknowledge the intricacies of being human. As such, they generally fail to appreciate steps toward progress that deserve to be rewarded as small successes.

The Harmful Nature of Resolutions to Mental Health

Akin to a to-do list, resolutions are outcome-driven, narrowly defined, and imply that success or failure are the only possible results. Unlike a to-do list, resolutions typically have perceived high stakes, since they’re meant to be life-changing for the person who attempts to achieve them. With the high stakes of resolutions comes the pressure to be successful, which can actually have a paralyzing rather than inspiring effect.

Due to their restrictive nature, resolutions can provide individuals with ammunition to engage in negative self-talk, causing them to feel guilty and ashamed — emotions that can impede motivation and be detrimental to mental health. As a result, individuals attempting to follow through with their resolutions may end up experiencing feelings of hopelessness, worthlessness, anxiety, and depression.

THE POWER OF PURPOSEFUL INTENTIONS

Intentions are centered around a person’s values, driving factors, and internal awareness. By honoring an individual’s purpose behind a desired behavior, intentions provide context that allows the person to truly embody the change they’re navigating toward. Additionally, by encouraging a person to reflect on their mental and emotional state, intentions allow individuals to remain flexible as they gently cultivate change.

In “The Seven Spiritual Laws of Success,” author Deepak Chopra describes intentions as the driving force of desire, saying, “Intent alone is very powerful because intent is desire without attachment to the outcome.”

In other words, a person’s intentions are not directly attached to their results. Instead, they support practicing patience with oneself, celebrating successes big and small, and appreciating any lessons learned along the way. Intentions allow for nuance, unpredictability, and the non-linear progression often experienced when fostering change.

How Intentions Nurture Self-Compassion and Lasting Change

Intentions encourage present moment awareness. A person implementing an intention creates space to acknowledge how they feel and adjust their actions accordingly. Typically, the efforts that feel the best and most authentic nurture the desired change.

For example, the resolution, “I will go to spin class three days a week” leaves no room for flexibility and can paralyze a person with pressure. By shifting the resolution into an intention such as, “I intend to move my body in ways that feel good,” a person has the freedom to explore, experiment, and modify.

Spin class may become a toxic environment due to an unhelpful instructor. An individual may discover that they don’t actually enjoy spinning. Or, one may discover they are not able to afford a gym or studio membership after all. If any of these challenges arise for a person who intends to move their body in ways that feel good, the individual can consider different kinds of movements while still abiding by their intention.

By framing intentions as experiments with the ultimate purpose of discovering what feels good, you can open yourself up to being present and judgment-free while also facilitating sustainable change. The self-compassionate approach of intentions encourages healthy, happy and confident mindsets.

FOURTEEN INTENTIONS TO INSPIRE SUSTAINABLE CHANGE IN THE NEW YEAR

When considering your intentions for the new year, keep in mind that they are meant to be short, positive and direct, while aligning with your values and remaining open to different possibilities. Below, discover some examples of intentions that we hope inspire your own.

I intend to be kind to my body and treat it with love.
I intend to nourish myself with adequate food.
I intend to make space in my life for a partner.
I intend to make space for deepening my relationship with my current partner.
I intend to be present with my feelings.
I intend to love myself and others.
I intend to find love in everyone.
I intend to prioritize balance both at work and at home.
I intend to be aware of my surroundings.
I intend to experience my emotions.
I intend to be open to success.
I intend to create space for success.
I intend to invite healing into my life.
I intend to embrace vulnerability.

YOU ARE ENOUGH JUST THE WAY YOU ARE

A new year offers an opportunity to adjust elements of our lives that don’t serve us. This doesn’t mean you shouldn’t keep on loving yourself just as you are, celebrating your successes of all sizes, and making the most of teaching moments along the way. If you’re hoping to turn over a new leaf this year and would like professional guidance, feel free to reach out to us to learn more about Thrive’s therapeutic services.

About the Author

Thrive Sacramento’s Registered Dietitian Supervisor Kailey Cunningham, MS, RDN, CD

Kailey Cunningham, MS, RDN, CD, is a Registered Dietitian Nutritionist who obtained a Master’s of Dietetics degree from the University of Kentucky after completing both her undergraduate studies in dietetics and accredited dietetic internship at the same university.

She has been a Registered Dietitian Nutritionist since February of 2013 and has been working in the eating disorder field since 2015. Kailey has experience treating clients at many levels of care, from partial hospitalization programming to outpatient, with a variety of diagnoses including anorexia nervosa, bulimia nervosa, binge eating disorder, ARFID and OSFED.

She began working at The Emily Program in Lacey, Washington for three years where she acted as the full-time programming dietitian. While in this position, she worked directly with a lead therapist to develop an adolescent treatment track implementing elements of Family-Based Treatment and gaining invaluable experience working with adolescents and their parents. She then worked at Center for Discovery in Tacoma, Washington while building her nutrition counseling private practice. She began her successful practice in April of 2018 and moved it with her from Olympia, Washington to Rocklin, California in October 2020. Kailey is excited to now be a part of the Sacramento Thrive Wellness team providing support for adult and adolescent clients in intensive outpatient and outpatient levels of care.

Kailey’s primary motivator and true passion is supporting others on their journey to a more peaceful and balanced relationship with food and their bodies. Through individualized nutrition counseling and education, she helps those struggling with eating disorder behaviors, body image issues, food aversion and health anxieties find what is right for them while leaving diet culture behind.

The post New Year, New Mindset: Why Setting Intentions Instead of Resolutions Creates Lasting Change first appeared on Thrive Wellness.

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Eating Disorders in Adolescents: What Providers Need to Know for Early Intervention

September 22, 2025

Eating disorders are one of the most serious mental health concerns facing today’s adolescents. They can affect every aspect of a young person’s life, including their physical health, school performance, relationships, self-esteem, and more. According to the National Institute of Mental Health, about 2.7% of adolescents in the U.S. will experience an eating disorder in their lifetime, and many more engage in disordered eating behaviors that may not meet full diagnostic criteria. The good news is that providers are in an influential position to notice early warning signs, open conversations, and connect families to support before these patterns of behavior become too engrained. Why Early Intervention Matters The earlier an eating disorder is identified and treated, the better the treatment outcomes. Research shows that getting support quickly after the disorder’s onset is linked to faster recovery, lower relapse rates, and healthier long-term development (Treasure & Russell, 2011). Waiting too long to seek help can mean medical complications, deeply ingrained behaviors, and a more difficult path to healing. For many adolescents, a caring provider who notices the signs and advocates for treatment can make all the difference in recovery and can even save lives. Recognizing Early Warning Signs Adolescents may not always disclose their struggles directly, so providers should keep an eye out for a range of indicators: Physical signs: noticeable weight changes, menstrual irregularities, digestive issues, dizziness, or fatigue. Behavioral patterns: skipping meals, restrictive eating, excessive exercise, frequent dieting, eating in secret, or leaving for the bathroom after meals. Emotional and cognitive signs: preoccupation with weight or body shape, food rituals, heightened anxiety around eating, or perfectionistic tendencies. It’s important to remember that eating disorders don’t always “look” a certain way. Teens can be distressed about food and body image even if their weight appears to be within a “normal” range. Screening Tools and Assessments Using free screening tools available online can be an effective way to gauge a patient’s needs and gain further insight on treatment options for a possible eating disorder. Here are 4 free screening resources we recommend you use before making a referral for a higher level of care. EDE-Q (Eating Disorder Examination Questionnaire) : helps assess eating attitudes and behaviors. Nine Item Avoidant/Restrictive Food Intake disorder screen (NIAS) : helps to assess the signs of ARFID in children. Eat 26 Screening Tool : a screening measure to help you determine attitudes towards food and eating. BEDS-7 (Binge Eating Disorder Screener) : for situations where binge eating is suspected. When possible, gathering input from parents, teachers, or coaches can also help, as teens may minimize their experiences out of fear or shame. The Role of Primary Care and Pediatric Providers Routine checkups are often where eating disorders first come to light. Providers treating children, teen, and adolescents can: Incorporate simple questions about eating habits and body image into wellness visits. Track growth charts and weight trends while pairing them with questions about mood, anxiety, and behavior. Foster trust by creating a safe, nonjudgmental space where adolescents feel comfortable sharing sensitive information and know there will be no weight stigma. Coordinating Multidisciplinary Care Supporting a young person with an eating disorder works best when care is collaborative . In order to treat the whole person, there are usually multiple members of a treatment team needed, including: Medical support: monitoring vital signs, lab work, and physical health. Therapeutic care: evidence-based approaches such as family-based therapy (FBT) and cognitive-behavioral therapy (CBT) help address thoughts and behaviors. Nutritional guidance: dietitians provide education, meal support, and reassurance. Family involvement: engaging caregivers empowers them to support recovery in everyday life. Addressing Barriers and Stigma Many families face challenges in seeking help, whether due to stigma, lack of awareness, or limited access to specialists. To help, providers can: Normalize conversations about body image and mental health as part of overall well-being. Use culturally sensitive approaches that honor diverse experiences with food, body, and health. Connect families to community organizations, online resources, or telehealth when in-person specialty care is limited. Eating disorders in adolescents are serious, but with early recognition and timely support, recovery is possible. Providers are often the first to notice changes and can play a vital role in opening doors to crucial support. By blending professional expertise with empathy and collaboration, providers can guide adolescents and their families toward lasting recovery and a healthier future. References National Institute of Mental Health. (2023). Eating Disorders . Treasure, J., & Russell, G. (2011). The case for early intervention in anorexia nervosa: theoretical exploration of maintaining factors. The British journal of psychiatry : the journal of mental science, 199(1) , 5–7.

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When Mealtimes Become Battlegrounds: How ARFID Impacts Families

August 21, 2025

When Emma was 8, her parents noticed her food choices shrinking. At first, they assumed it was just picky eating — “She’ll outgrow it,” friends said. But by 10, Emma would only eat crackers, cheese, and chicken nuggets. Family dinners became nightly struggles, her growth slowed, and she skipped birthday parties to avoid “strange food.” Her parents felt powerless, her brother grew frustrated, and outings dwindled. What began as food avoidance soon reshaped the rhythm of the entire household. When children avoid food, most parents expect it’s a passing stage. But when restriction deepens, shrinks to only a few “safe foods,” and begins affecting growth or health, families suddenly find themselves in unfamiliar territory. This is often where Avoidant/Restrictive Food Intake Disorder (ARFID) emerges — with effects that extend far beyond the plate. As providers, we need to be attuned to these patterns. It’s tempting to dismiss them as “no big deal,” yet for many families, they are life-altering. Sadly, Emma’s story is not unusual. Mealtimes as Battlegrounds Families living with ARFID often describe mealtimes as emotionally charged, exhausting, and unpredictable. What should be a chance to connect around the table can feel more like a negotiation or even a standoff. Parents wrestle with whether to push their child to try a new food or give in to the same “safe foods” again and again to avoid tears, gagging, or complete meltdowns. This ongoing tension can make mealtimes dreaded rather than cherished. Siblings, too, are affected. Some may feel resentful when family meals are limited to what only one child will tolerate. Others may act out in response to the constant attention the child with ARFID receives. Over time, the dinner table shifts from a place of nourishment and bonding into a stage for conflict, anxiety, and guilt — a pattern that can erode family cohesion and resilience. Social Isolation and Missed Experiences ARFID impacts more than what happens at home; it influences how families engage with the world around them. Everyday events — birthday parties, school lunches, vacations, even extended family dinners — become sources of stress. Parents may pack special foods to avoid confrontation or, in many cases, decline invitations altogether to protect their child from embarrassment or overwhelm. This avoidance can lead to an unintended consequence: isolation. Families miss out on milestones, friendships, and traditions because of the unpredictability surrounding food. The child may feel left out or ashamed, while parents grieve the loss of “normal” family experiences. This social withdrawal can compound the anxiety already present in ARFID and deepen its impact across generations. Emotional Toll on Parents The emotional strain on parents navigating ARFID is significant. Many describe living in a constant state of worry — Will my child get enough nutrients? Will they ever grow out of this? Am I doing something wrong? This worry often spirals into guilt and self-blame, particularly when outside voices dismiss the disorder as mere “picky eating.” In addition, the pressure to “fix” mealtimes can strain marital relationships, creating disagreements over discipline, feeding strategies, or medical decisions. Parents may also feel emotionally depleted, pouring all their energy into managing one child’s needs while inadvertently neglecting themselves or their other children. Without support, this chronic stress can lead to burnout, depression, and disconnection within the family system. The Role of Providers For clinicians, ARFID must be viewed not only as an individual diagnosis but as a family-wide challenge. Effective care requires attention to both the clinical symptoms and the family dynamics that shape recovery. Parent Support: Educating caregivers that ARFID is not their fault, offering psychoeducation, and helping them reframe mealtime struggles as part of the disorder — not a parenting failure. Family-Based Interventions: Coaching families in structured meal support, communication strategies, and gradual exposure work so parents don’t feel powerless. Holistic Care: Involving therapists, dietitians, occupational therapists, and medical providers ensures that the family does not shoulder the weight of treatment alone. When families are validated, supported, and given practical tools, the entire household can begin to heal. Treatment is not only about expanding a child’s food repertoire but also about restoring peace, resilience, and connection at home. Moving Forward ARFID may begin with one individual, but its ripple effects are felt across the entire family system. By addressing both the psychological and relational dimensions, providers can help transform mealtimes from a source of conflict into an opportunity for healing and connection. For those who want to go deeper, we invite you to join our upcoming training on ARFID , where we will explore practical strategies for supporting both clients and their families.