How many times have you promised yourself, “This is the year I’ll get my mornings in order,” or “I’m going to set better boundaries,” only to fall back into the same patterns by February (or even next week)? But I don’t think that it’s because you’re lazy or unmotivated. Life is loud, your to-do list, work demands, family priorities, and that never-ending inbox are all competing for your attention. Who has the energy to think about personal intentions when just getting through the day feels like a win?
No one talks about this. Your intentions shouldn’t feel like another thing on your plate. They’re supposed to clear your plate of the noise, so you can focus on what matters most. Research backs this up: When you set clear and actionable intentions (not just vague goals), your brain actually rewires itself to focus on behaviors that align with those intentions.
This blog is for people like you who are done with the overwhelm and ready to create a roadmap for their lives that doesn’t feel like chaos in disguise. Whether you want to spend more time on self-care, feel more present with your loved ones, or finally stop overcommitting to things that drain you, this guide will show you how to create intentions that are simple, clear, and (most importantly) last.
Table of Contents
Why setting an intention can change your life
Step 1: Reflect on what truly matters to you
Step 2: Define clear and specific intentions
Step 3: Align your actions with your intentions
Step 4: Stay on track by checking in and adjusting as you go
Take the first step to reclaim your time, energy, and joy
Why setting an intention can change your life
Setting an intention isn’t the same as setting a goal. While goals focus on what you want to achieve (like earning a promotion or losing 10 pounds), intentions focus on the why behind those goals. They’re about how you want to live, the energy you want to bring into your day, and what truly matters to you.
For example, your goal might be to spend more time with your family, but the intention behind it could be: “To create space for more joy and presence in my daily life.” See the difference? Goals are outcomes; intentions are about alignment with your values.
Why intentions matter
Living with intention means you’re not just reacting to life’s demands, you’re staying connected to your values and priorities. Intentions help you make decisions from a place of clarity instead of overwhelm.
They also shift how you approach your day. Instead of waking up and running on autopilot, you pause and ask yourself: What really matters today? This simple mindset shift can create more purpose, ease, and fulfillment in your life.
Here’s a simple intention to inspire you:
“Today, I intend to approach challenges with patience and kindness.”
Notice how it’s not about completing a task, but about guiding your energy and actions. Intentions help you stay grounded, even when life gets messy because they remind you of the person you want to be.
Step 1: Reflect on what truly matters to you
Before you can set intentions that work, you have to get clear on what actually matters to you. And let’s be honest, when’s the last time you gave yourself permission to pause and think about that? In the middle of juggling work, family, and everything else, it’s easy to lose sight of what you truly want and need. That’s why reflection is such a critical first step.
Taking time to reflect helps you reconnect with your inner self, the part of you that knows what brings you joy, what feels out of alignment, and what needs more attention. Without this step, it’s like trying to map out your destination without knowing where you’re starting from.
Take a moment to reflect
Grab a notebook or open your notes app, and spend a few minutes exploring these prompts. You don’t need to have perfect answers, just write whatever comes to mind.
What does balance look like for me?
What is one area of my life where I feel stuck?
What’s something I’ve been yearning for but haven’t made time for?
When I imagine my ideal day, how do I feel, and what am I doing?
What are the three things I value most in life?
These questions are not about setting goals yet. Here, we’re tuning in to your thoughts and emotions. What stands out to you? What feels urgent or important?
Step 2: Define clear and specific intentions
Let’s talk about why clarity is everything when it comes to setting intentions. Vague intentions like, “I want to be healthier,” or, “I want to make more time for myself,” sound nice, but they don’t give you anything to hold on to. Your brain doesn’t know how to act on them because they’re too open-ended. That’s why they rarely work.
Here’s the secret: when you define your intentions with clarity and detail, you give yourself a roadmap. Clear intentions create focus, and focus leads to action.
How to make your intentions clear
Let’s take a common vague intention and make it actionable:
● Vague: “I want to make time for self-care.”
● Clear: “I will dedicate 30 minutes every evening to journaling or meditating.”
Notice the difference? The clear version tells you exactly what to do and when to do it. There’s no guessing and no decision fatigue. It’s straightforward and easy to follow.
Here’s another example:
● Vague: “I want to be more present with my family.”
● Clear: “I will put my phone in another room during family dinners and focus on connecting.”
Clarity turns your intentions into something real.
Pro Tip: Use empowering language
Here’s another thing to keep in mind: the way you phrase your intentions matters. Avoid words that feel heavy or like a chore. Instead of saying, “I have to” or “I should,” use words that feel exciting and empowering, like “I choose to” or “I will” to shift your mindset from feeling forced into something to feeling in control.
For example:
● Instead of, “I need to work out more,” say, “I choose to move my body to feel stronger and energized.”
● Instead of, “I should cut down on screen time,” say, “I will create tech-free mornings to start my day calmly.”
Language has power. Make sure your intentions feel positive and motivating.
Step 3: Align your actions with your intentions
Setting intentions is a powerful first step, but intentions don’t mean much unless your actions back them up. The good news is, you don’t need a complete life overhaul to make this work. Small, intentional steps can create big changes, and one of the best tools to bridge the gap between your intentions and daily life is habit stacking.
How habit stacking works
Habit stacking is a simple way to incorporate new behaviors by pairing them with something you already do every day. It’s like anchoring your new intention to a habit that’s already part of your routine. Here’s an example:
● Intention: “Create moments of mindfulness.”
● Habit Stack: “After I brush my teeth in the morning, I will spend 5 minutes breathing deeply.”
By tying mindfulness to brushing your teeth (something you already do without thinking) you’re more likely to follow through. This technique removes the need to “remember” your new habit because it naturally becomes part of your existing routine. Here’s another one:
● Intention: “Show more gratitude.”
● Habit Stack: “After I pour my morning coffee, I will write down one thing I’m grateful for.”
The beauty of habit stacking is that it makes new practices feel simple and manageable, not overwhelming.

Start small to create big change
Don’t try to do too much at once. Start small. It’s better to commit to five minutes of mindfulness or one sentence of gratitude journaling than to aim for a massive change and give up a week later.
Why? Because consistency beats intensity every time. When you start small and stick with it, your brain starts to build momentum, and those little steps add up to something meaningful over time.
Step 4: Stay on track by checking in and adjusting as you go
Setting intentions isn’t a “set it and forget it” kind of thing. Life shifts, challenges pop up, and sometimes what felt important a month ago no longer feels aligned. That’s why checking in with yourself regularly is so important. It keeps you connected to your intentions and gives you a chance to course-correct if needed.
How to check in with yourself
Taking a few minutes to reflect can make all the difference in staying on track. Here’s a simple check-in method you can use weekly (or whenever you need a reset):
Celebrate your wins
What’s going well? Even the smallest progress matters. Did you stick to your intention for one day this week? Did you notice even a small improvement in how you feel? Celebrate that. Progress is progress, no matter how small.
Reflect on challenges
What didn’t go as planned? Are there parts of your intention that feel hard or unrealistic? This isn’t about judging yourself, but understanding what’s working and what might need tweaking.
Ask yourself if your intention still feels right
Sometimes, our priorities shift. Does your intention still feel aligned with what you value and need right now? If not, that’s okay. Adjust it to fit where you are today.
Be gentle with yourself
This part is so important. Remember that change is a process. It’s not about being perfect. You need to stay committed to trying. Some weeks will feel easier than others, and that’s normal. If you find yourself slipping, resist the urge to beat yourself up. Instead, take a deep breath and ask, What’s one small step I can take today to realign with my intention?
Take the first step to reclaim your time, energy, and joy
Let’s wrap this up with one simple truth: the power to create the life you want starts with you. Setting intentions is so much more than perfection or adding more to your already overflowing plate. You need to take control of your time, energy, and joy. It’s about showing up for yourself in a way that feels aligned with what really matters to you.
You don’t need to have everything figured out to begin. Start small. Reflect on your priorities. Define one intention that feels meaningful to you. Take one step today, no matter how tiny it feels. Because every small shift brings you closer to the life you want.
If you’re feeling stuck or unsure where to begin, that’s okay too. You don’t have to do this alone. If you’re ready to align your desires with your daily actions and create a life that reflects your deepest values, let’s connect!
My Set Your Intentions program is here to provide a framework and guide you every step of the way. Together, we’ll create a plan that feels doable, meaningful, and sustainable. Ready to start your journey to transformation? Check out my service today!
This is your time, you deserve it. Take that first step, and let’s make it happen.
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