Recently, I read something which stated now is the perfect time to set your intent and mantra for the upcoming year.

A Mantra is a repeated word, phrase, or sound used to focus the mind, calm the nervous system, and shift energy. A mantra is often spoken aloud or silently and serves as an anchor that brings you into presence and alignment.

An Intent is a clear inner decision or purpose that guides your direction, thoughts, and actions. The intent represents what you choose to create, embody, or move toward.

They differ in that a mantra is the tool — something you repeat, while an intent is the aim — the direction you choose.

The mantra supports, strengthens, and reminds you of your intent, and the intent gives meaning to the mantra.

After this, my mind began to think.

What do I want to create next year?

How do I want to be different?

What behaviours need a little tweaking?

After a while, I came up with my little phrase. And being transparent, I’m sharing this with you.

“No excuses. Do the hard. Keep commitments. Expand.”

I think I’ve been a little lax in these areas lately. No one probably notices; however, I notice when I’ve told myself I’d exercise (for example), then didn’t, I was indeed making excuses, wasn’t willing to do the hard, didn’t keep my sacred commitment with myself, and thus didn’t expand. After a while, this became the norm, and I became complacent. I know I’ve said this before, psychologists say, once the conscious mind becomes aware, then you or I have to take responsibility. Thus, my mantra. I am not going to make excuses. I am willing to do the hard. I am keeping my commitment, for I know they are sacred between God and me. In doing these things, changing these behaviours, I’m confident I will expand.

What about you?

What word or phrase are you going to say to yourself to guide you next year?

Your Mantra doesn’t need to be perfect or polished. Just choose something that feels true and points you toward who you’re becoming. Like a coat, try your mantra on. Say the words out loud. Let the phrase sit with you for a day or two. Notice how your body responds — do you feel contracted or expanded? Keep working on your mantra until your heart breathes in peace.

Your mantra doesn’t have to feel easy. In fact, if your mantra feels a little daring, a little stretching, maybe even a tiny bit uncomfortable, that may be the sign you’ve found the right one. Growth rarely feels cozy at the start — and yet growth always leads us somewhere fuller, stronger, and more aligned.

Allow your mantra to be a companion — not a judge. Let your mantra remind you of the path you chose when you were clear, awake, and honest with yourself. Let your mantra help you return when life gets noisy, or your habits try to run the show.

In doing so, you grow one breath, one choice, and one repeated truth at a time. More importantly, by keeping your awareness focused on your mantra for the year, you will change the way you see, and you will change the way you live.