LIFT with Low to Grow
How to stride into a happy 2026
What I learnt from leading my first intention setting workshop, and the exact framework I used so you can do the same!
Three weeks ago today, I fought the throngs of tourists at the Tower Bridge Christmas Market to host my first Low to Grow workshop. 12 young professionals, some friends and some strangers, gathered at the Blue Duck Cafe for a cozy evening of reflection and conversation. Strangers turned into friends and each left with a framework of how to make 2026 their happiest year yet.
Curious? Grab a pen, a piece of paper and follow along!
Let’s start with a body scan.
Close your eyes for a few minutes and take note of what emotions are present in your body. Where and how do you feel it?
Scanning from head to toe, I noticed:
Anxiety: tension in my tight shoulders
Nervousness: butterflies in my stomach, tight chest
Excitement: butterflies in my stomach.
These are the emotions present in you today → write them down in a list.
Thinking back to the past week, what other emotions were you feeling? Were they very different from the ones you feel today? → add any new ones to your list.
Over the past week, I felt:
Curiosity: lightness and expansion in my brain
Energetic: tingling toes
Loved: my heart felt full, my mind felt like a cotton ball
Peaceful: my heart felt full, my mind felt like a cotton ball
Now next to each emotion, jot down what you were doing when you felt those emotions. Reflecting back on your year, note down any other activities that trigger those emotions in you.
My list:
Anxiety: planning to lead the workshop, thinking about a big presentation at work
Nervousness: thinking about leading the workshop, meeting new clients at work or at a networking event
Excitement: leading the workshop, going to my friend’s Christmas dinner
Curiosity: learning about Substack, meeting other entrepreneurs at The Entrepreneur Network’s Festive drinks
Energetic: starting a new project at work
Loved: spending time with family and friends, getting a mini dachsund toy from my secret santa
Peaceful: spending time with family and friends
Circle the emotions that you want to feel more of next year (mine are in bold below). One thing that we noticed in the workshop is how the same activity can bring about multiple emotions, both positive and negative. I reflected how sometimes “negative” emotions are necessary to help us grow, and shouldn’t be rejected in full.
My list:
Anxiety: planning to lead the workshop
Nervousness: thinking about leading the workshop
Excitement: leading the workshop, going to my friend’s Christmas dinner
Curiosity: learning about Substack, meeting other entrepreneurs at The Entrepreneur Network’s Festive drinks
Energetic: starting a new project at work
Loved: spending time with family and friends, getting a mini dachsund toy from my secret santa
Peaceful: spending time with family and friends
Ask yourself why you want to feel more of certain emotions. Does it link to having more energy to achieve a personal goal? Will it help you to strengthen relationships with your family and friends?
Nervousness: thinking about leading the workshop → This emotion taps into my perfectionist side, and gives me the adrenaline boost I need to step out of my comfort zone.
Curiosity: learning about Substack, meeting other entrepreneurs at The Entrepreneur Network’s Festive drinks → This allows me to enter my creative state, helping me to write well. I also find that I network well with strangers when I am able to tap into genuine curiosity in who they are and what they do.
Energetic: starting a new project at work → This helps me to get things done. It also helps me to keep going when problems rise up.
Peaceful: spending time with family and friends → When I am in a peaceful state, I can spend more quality time with those I love. I am also less short-tempered and can connect more.
Which of the whys are calling out to you? Pick 2-3 activities that you want to prioritise in the coming year. Write them using this structure:
In 2026, I will [What action will you take? Try to quantify it.] because [Why is it important to you? What personal/professional gain would it bring you?], and it makes me feel [How does it make you feel?]
One of the workshop attendees wrote her intentions as though she had already achieved those goals. I loved this contribution as this is commonly used as a manifestation technique to “trick” the brain into thinking that you are already at the finish line, which makes it easier to take the necessary actions to get there. Getting over that starting hump, so to say.
My intentions for 2026
In 2026, I will publish a weekly newsletter because I want to find other compassionate thinkers and doers, and because its an outlet for my creativity outside of work.
In 2026, I will spend quality time with family and friends every week because I need strong relationships in my life, I want to love & feel love and peace when around them.
In 2026, I will take more ownership of a new work project because it will unlock business milestones which energises me.
It always amazes me the liberation that comes from being in a room of supportive strangers. We have space to share our thoughts to a blank canvas. I found it beautiful to listen to the 12 young professionals share their raw reflections on the past year, and voice out loud their 2026 intentions to the group. We concluded that sharing the intentions with other people is a good way to keep yourself accountable.
It is now three days to the new year, what will you do to set yourself up for a happy 2026?
In January we will meet again on a weekday after work, to check in with each other and see if any of our intentions need tweaking. After all, life is fluid ~ it’s helpful to reflect that in our intentions. If you would like to join us for that session at Blue Duck London, 7pm on the 21st of January 2026, subscribe below and keep an eye out for the registration link!
And if you’re wanting a next step…
Join the compassionate community listening to the Low to Grow podcast. It features people such as Erika Brodnock MBE who turned tough times into opportunities for growth. They each demonstrate that same philosophy of slow, grounded progress - let your growth be steady and intentional.
Listen now on Spotify, Apple Podcasts, and Youtube. Connect with @lowtogrowpodcast on Instagram and TikTok
If all you manage today is this article, I hope you walk away feeling seen, and reminded that you’re not alone, you have Low to Grow.