Episode Description:

Welcome back to The Optimist Daily Weekly Round-Up! Arielle and Karissa kick off a brand new season with a conversation about setting intentions to make 2025 a year of personal growth and fulfillment. Forget those rigid New Year’s resolutions—learn how intentions can guide your heart and mind toward meaningful change. The hosts also explore how psychological richness, mindfulness, curiosity, and creativity can transform everyday routines into opportunities for engagement and joy.

Start your year with optimism and actionable solutions—hit play and get inspired!

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Transcript:

Theme music

Arielle:

Hello, and welcome to The Optimist Daily’s Weekly Round-up! I’m Arielle.

Karissa:

And I’m Karissa, and we’re here working hard to put solutions in view and optimism in movement.

Arielle:

Hello, everyone! We are back with another episode of the pod to share the solutions from the Optimist Daily this week. Karissa and I are thrilled to be kicking off a brand-new season with all of you.

Karissa:

Yeah!

Arielle:

It’s our first week back after the holidays, and, honestly, we took a longer break than expected because—well—life happens. People get sick.

Karissa:

Mmhmm.

Arielle:

But we’re ready to dive into a year full of positivity, solutions, and thought-provoking conversations.

Karissa:

Absolutely! December was a bit rough for our team in terms of illness. Both of us quite literally lost our voices for a while there.

Arielle:

Yeah.

Karissa:

So, those early weeks of December didn’t exactly go as planned. We didn’t get to wrap up last season of the pod the way we wanted to. But then the holidays happened, we got a chance to rest a bit, and I don’t know about you, Arielle, but I’m feeling refreshed and ready to head into this new year strong!

Arielle:

Yes! New year, new season, and maybe even new perspectives on how to approach 2025. That’s actually what today’s solutions are all about. Shall we dive in?

Karissa:

Let’s go for it, Arielle.

Arielle:

So, the article I picked to share today is called Forget New Year’s Resolutions: Why Setting Intentions is the Key to a Fulfilling Year. It’s such a timely topic because we’re all coming off that holiday reflection period. Intentions feel like a much better alternative to resolutions, and they can genuinely help you live a more fulfilling life. That’s the message I got from this article, and I’m excited to share it with all of you.

Karissa:

I’m excited too! Resolutions always feel so restrictive, like a checklist of all the ways we think we need to “fix” ourselves. Looking at it through a different lens sounds so refreshing.

Arielle:

Exactly! That’s why change coach Niamh Ennis, who’s an expert on this topic, suggests ditching resolutions altogether. Instead, she advocates for setting intentions. As she puts it, “An intention is, at its heart, a guiding value for how you want to be and feel.”

Karissa:

Ooh, so intentions are less about doing something and more about being something?

Arielle:

Exactly. Intentions reflect what matters most to you and how you want to show up in the world. Unlike resolutions, which are often rigid and focused on outcomes, intentions are rooted in how you wish to feel. For instance, instead of saying, “I want to lose 10 pounds,” an intention might be, “I want to nurture my body with care and compassion.”

Karissa:

I love that shift—it feels so much kinder. So, how do you go about setting intentions?

Arielle:

Well, intentions are different from goals or even the trendy concept of manifestation. Intentions are about connecting with your values and embodying them in your daily life.

Karissa:

What’s an example of a strong intention?

Arielle:

Here are a few ideas straight from Niamh Ennis:

• “Let go of the constant self-judgment and criticism of myself and others.”
• “Forgive myself for not getting everything done.”
• “Open my heart to loving more.”

Karissa:

Those are great suggestions! You know, intentions remind me a lot of yoga practice. I don’t know about you, Arielle, but I’ve set intentions during yoga classes before, like focusing on energy or balance.

Arielle:

Yes, I’ve done that too! And it’s a great point—if we set intentions for yoga classes, why not set them for life?

Karissa:

Exactly!

Arielle:

And the beauty of intentions is that they aren’t tied to strict measures or deadlines. Instead, they act as a compass, guiding your decisions and actions toward what truly matters to you.

Karissa:

So how do we get started? What’s the secret to setting intentions that actually resonate and stick with us throughout the year?

Arielle:

It all starts with self-reflection. Ask yourself questions like:

• What matters most to me right now?
• How do I want to show up in the world?
• What would I like to create or nurture more of in my life?

From there, you can choose a word, a phrase, or a wish that feels deeply meaningful to you. It could be something simple, like “freedom” or “vulnerability,” or a more specific aspiration, like “spread more love” or “embrace joy.”

Karissa:

That makes a lot of sense. But what’s the reason intentions work so much better than plain old resolutions?

Arielle:

Resolutions often set us up for failure because they’re based on arbitrary benchmarks or external achievements. Intentions, on the other hand, are intrinsically motivating because they’re grounded in personal values. As Niamh Ennis puts it, “When you align your thoughts about what is important with what you want to create in your life, your intention appears.” This alignment helps you chart a personal path that feels authentic and empowering.

Karissa:

I’m guessing intentions aren’t rigid, right? They can evolve with you throughout the year?

Arielle:

Exactly! It’s less about checking a box and more about nurturing a way of being. And while intentions require self-reflection and action, Ennis encourages embracing a little magic. She says, “We need to show up and do the work, but we also have to lean into the magic of the universe.” So, it’s about balancing effort with trust—trust in yourself and trust that the universe will meet you halfway.

Karissa:

That definitely sounds like a practice worth trying.

Arielle:

So, this year, maybe forget about those resolutions that tend to fizzle out by February. Instead, set intentions that align your heart and mind, and watch them transform your life.

Karissa:

I think this is really great—definitely something I want to try. I feel like I’ve been unintentionally setting intentions as I’ve been planning for the new year. I was working on my vision board, which I still think is a great practice.

Arielle:

Unintentional intentions! (Laughs)

Karissa:

Exactly! I saw people doing bingo boards for the year, which is fun, but it felt a little more restrictive, like trying to check off all these boxes. I think I’ll stick with my vision board. It’s a great way to incorporate intentions because…

Arielle:

…it’s like a visual representation of your intentions!

Karissa:

Yes, exactly. I’m definitely going to reflect more on the simple intentions I have for this year. It’s still the beginning of the year, and we’ve got a whole 12 months ahead.

Arielle:

Absolutely. And if resolutions work for you, then by all means stick with them. But this is for people who find it hard to keep up with resolutions. That’s definitely me—I don’t think I’ve ever stuck to a resolution for a whole year. But intentions? I think I could get behind those.

Karissa:

That’s a good distinction.

Arielle:

Right? They’re more like a guiding force.

Karissa:

And you could do both if you wanted! I’m really excited for a kinder and more intentional 2025.

Arielle:

All right, so what do you have to share with us today, Karissa?

Karissa:

So, I’ve got something on a similar note that might help us with our resolutions, intentions, or even those bingo boards we’ve been talking about. It’s all about transforming your daily grind. Today, I’m sharing three simple strategies for a more engaging life. But before I dive in, Arielle, do you ever feel like you’re stuck in an endless loop of the same dull routines?

Arielle:

Oh, definitely. You know how it is—dishes, laundry, repeat!

Karissa:

Exactly. I feel that way too, especially working remotely. For me, it’s like I’m at home all day, working during the usual hours because I’m in the U.S. But I know your schedule’s a little different since you’re on the other side of the world.

Arielle:

Yeah, it’s a bit offbeat.

Karissa:

Right! But even so, the routine can feel monotonous—work, maybe a workout, dinner, and then bed. It can get super boring. But there are ways to transform those mundane moments into opportunities for a richer, more engaged life. According to philosopher Lorraine Besser and psychologist Shigehiro Oishi, you can do this by focusing on psychological richness.

Arielle:

Psychological richness? What exactly is that?

Karissa:

Great question. Psychological richness, as defined by Besser and Oishi’s research, is about cognitive engagement. It’s the kind of mental stimulation that comes from encountering new perspectives, challenges, and emotions. Unlike happiness or meaning, psychological richness offers its own unique dimension to what they call “the good life.” Their research even found that many people would prioritize a psychologically rich life over a happy or meaningful one.

Arielle:

Interesting. So, how do we create this psychologically rich life?

Karissa:

Well, I’ve got three strategies for you, straight from Besser’s recommendations, to help cultivate psychological richness and make life more interesting. Let’s dive in!

Karissa:

First up is mindfulness 2.0: pay attention, and don’t judge. You’ve probably heard the “pay attention without judgment” phrase floating around online—it’s popular for a reason!

Arielle:

(Laughs) So true!

Karissa:

Traditional mindfulness teaches us to be present, but Besser’s mindfulness 2.0 takes it a step further. It’s about actively noticing details without attaching labels or judgments. For example, during your morning commute, instead of tuning out with your usual playlist, you can engage with your surroundings. Observe the rhythm of traffic lights, the people waiting at the bus stop, or even the architecture of nearby buildings.

And you can start small at home too. Notice the texture of a houseplant’s leaves or the birds chirping outside your window. These small shifts in focus can transform your perspective and enrich your day.

Arielle:

I love that—it’s such a great way to turn ordinary moments into opportunities for discovery. It reminds me of an article we wrote a while ago about taking “awe walks.” It’s the same idea—you take a normal walk but really pay attention to everything around you.

Karissa:

Yes, exactly! Awe walks are perfect for practicing mindfulness 2.0.

Karissa:

Moving on to the second tip: invoke your curiosity. Once you’ve honed your ability to notice things, curiosity takes it a step further. Besser explains that asking questions pushes your mind to explore beyond the surface.

Let’s say you notice a group of people at a bus stop. Do they ride together every day? What are their routines? By asking questions like this, you engage your mind in ways that make even mundane tasks more interesting. And honestly, it’s kind of fun to create little stories about strangers!

Arielle:

Totally! Daydreaming and wondering—it’s such a playful way to stay engaged. And once again, you can start small with the questions you ask yourself.

Karissa:

So, the third tip is to: engage in your creativity and try something new. Creativity isn’t just for artists and musicians. It’s about making small, novel changes that bring a fresh perspective to your day. Whether it’s trying a new recipe, rearranging your desk, or experimenting with fashion, creativity stimulates cognitive engagement.

Arielle:

Even simple acts, like switching out pen colors or changing your screensaver, can break the monotony of your daily routine.

Karissa:

Exactly! These small tweaks add novelty, which fuels psychological richness and makes your day-to-day more engaging. Besser’s work with Oishi also reveals that psychological richness is deeply personal. Each person’s experience of what’s interesting depends on their unique way of engaging with the world. And the best part? Developing psychological richness only requires small moments throughout your day. By shifting your mindset, you can transform even the most routine moments into opportunities for growth and fulfillment.

Arielle:

I love that. I’ll definitely remember these tips the next time I’m doing something mundane like washing the dishes. It’s a great reminder that the good life isn’t about escaping the grind—it’s about reimagining it and paying attention to it. These are all great ideas for my intentions this year.

Karissa:

Well, I think we’ve shared some fantastic solutions to kick off the New Year, and I’m looking forward to implementing these in my own life as well.

Arielle:

As always, we have even more solutions you can find on our website, theoptimistdaily.com. And at the start of this week, we were still wrapping up our Best of 2024 series. If you haven’t checked it out yet, you should definitely visit the site to read some of the top stories of the year.

Karissa:

Yes! Our final day of that series featured our staff picks. So, Arielle, what was your staff pick?

Arielle:

Mine was Scientists Document the Secret Language of Sperm Whales. Thinking about how whales have their own special language was just fascinating to me, so that’s the one I chose. What about you, Karissa?

Karissa:

I went with Fearless Hearts: More Than 50 Taylor Swift Songs Are Perfect for Life-Saving CPR. We talked about that on the podcast last year, and it’s such a fascinating discovery—being a Swiftie could literally save lives! Definitely check out those articles if you missed them or want a refresher on whales and Taylor Swift.

Arielle:

And we’ve got new solutions, too! It seems like so many places are starting the year on the right foot. We’ve got Belgium Pioneers EU Ban on Disposable Vapes as Milan Acts on Outdoor Smoking, and California Leads the Charge: Why Banning Polystyrene Foam Is a Game-Changer. What else do we have, Karissa?

Karissa:

We also have Chicago Goes Green: All City Buildings Now Powered by Renewable Energy, and Roaring Personalities: How Unique Leopard Calls Could Impact Conservation.

Arielle:

If you want to start your day off right, be sure to subscribe to our free daily newsletter to get these solutions straight to your inbox.

Karissa:

And don’t forget to follow us on all of our platforms! We’re at @OptimistDaily on Threads and Pinterest, and on X, we’re known as @OdeToOptimism.

Arielle:

We’re a small team of optimists working hard to bring you positive news. If you want to support our mission of putting optimism into action, click the link in the show notes to find out how you can help.

Karissa:

And support doesn’t always have to be financial! Sharing the podcast with a friend, leaving a positive review on Apple or Spotify, forwarding a link, or sharing a solution on social media all make a big difference.

Arielle:

It’s so nice to be here with you again, Karissa, sharing solutions from the Optimist Daily.

Karissa:

It really is! I missed our weekly catch-ups and sharing good news. I’m so glad to be back and can’t wait to see what solutions we’ll explore this year.

Arielle:

Alright, we hope all our listeners have a wonderful weekend and a wonderful New Year!

Karissa:

We’ll be back next week. Bye!

Arielle:

Bye!