Intention Setting 101: How to Set Intentions for a Positive Life (2024)

If you’re constantly setting goals that fall flat, the missing piece could be intention setting. It’s important to have goals- they’re a key part of creating the life you want. But if there are no intentions behind the goals, they’re likely to fail. Intentions are lived each day and foster the inner relationship you have with yourself. By combining intentions with thoughtful goals, you can create a positive life where you achieve your greatest aspirations. Here’s how to set intentions and make positive changes in your life!

What Is Intention Setting?

Intention setting is the process of creating a clear intention for a specific desired goal. It helps you align your goals and vision for your life with your day-to-day routine. An intention is an aim or purpose- something you plan to do or achieve. They help us take deliberate action toward a life we want to live. Intentions provide us with the focus we need to progress towards our goals. With intention setting, you’re consciously choosing your direction. The more you practice setting intentions, the more in tune with yourself you become. When you set an intention, it provides accountability and allows you to take control of your personal choices and life.

What Are the Benefits of Intention Setting?

1. Encourages deep thinking and reflection about your goals and what you want to change in your life
2. Aligns your daily actions with your biggest life goals and purpose- helps you make daily progress
3. Supports personal development
4. Diminishes preconceived notions of limitation or lack- helps you focus on your abilities rather than doubt/weaknesses
5. Sets a tone of positivity- allows you to focus on what’s to come rather than dwelling on the past
6. Shifts your mindset from worrying about outcomes to enjoying the journey
7. Encourages you to make decisions and actions that are aligned with your desired path

16 Examples of Intentions

1. I aim to deepen the connections in my relationships
2. I will move my body everyday in ways that feel good
3. I choose to say yes to things that light me up and no to things that don’t
4. I will listen to my gut and intuition
5. I intend to listen and think about my response before giving my opinion
6. I will forgive myself and not live in guilt and shame
7. I aim to enjoy my creativity and do something creative everyday
8. I will be open-minded
9. I will fill my body with nourishing foods and make the majority of my meals at home
10. I will prioritize self care, especially during busy seasons of my life
11. I will spend less time on my phone, and screens in general
12. I commit to therapy once a month for my mental health
13. I choose to move joyfully through the world
14. I accept my emotions without judgment
15. I embrace new opportunities and experiences
16. I aim to be fully present when I am with others

How to Set Intentions & Follow Through with Them

1. Get Clear About What You Want
The first step of intention setting is to look inward and get really clear about what you want. What do you want your life to look like? What do you want your relationships to look like? What types of things do you enjoy? What could you do without? It’s important to figure out what really matters to you, what brings you joy, and what aligns with your values. Journaling is one of the best ways to practice reflection and self-awareness. Plan a night or weekend afternoon to sit down with a candle, journal, and pen, and just write. When you put pen to paper, it allows your innermost thoughts to come out.

2. Set Goals for the Future
Gain clarity on your goals and where you want to be in the future. Goal setting is a key part of intention setting, as it will give direction to your intentions. Your goal is your desired outcome, while your intentions are the daily steps you’ll take to achieve your goals. For example, you may have a goal to save X amount of money for a downpayment. Your intentions for this goal would be being disciplined with your finances and staying in line with your budget. Or you may have a goal to make new friends in your city. Your intention would be to do group activities you enjoy and step out of your comfort zone. Once you have your goals, you can set your intentions.

3. Use Positive Phrases
It’s important that your intentions are framed positively, as negative emotions can overpower positive ones. For example, instead of setting an intention to stop eating crap, or stop getting so stressed out over work, frame your intentions positively with phrases like “I will be mindful of what I put in my body and aim to eat healthier” and “I intend to embrace calm while I’m at work”.

4. Align Actions with Intentions
Think about how you can align your daily actions with your intentions. This may mean changing certain habits, creating new routines, or even taking the time to step back and think about your responses when talking to people. It also might mean making different decisions than you usually would. It can take time for your intentions and goals to become a reality, but the more you align your actions, the sooner things will start happening.

5. Remind Yourself of Your Intentions
It doesn’t work to write down your intentions one time and never open your notebook again. It’s important to constantly remind yourself of your intentions. You can write them down in a journal in the morning, say them to yourself in the mirror before you goto bed, or create visual reminders on sticky notes or digital wallpapers. Consistently revisiting your intentions will help them stick in your subconscious.

6. Reflect and Adjust
Another key part of this process is reflecting on your intentions and adjusting them if needed. Maybe your priorities or circumstances have changed, and that’s okay! If this is the case, it’s important to readjust your intentions so that they line up with your new path. This keeps your intentions relevant to your life.

If you’re looking to make positive changes, try infusing intention setting into your life!

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