Eight months ago, I set a goal to “write every day”. It looked good on paper, but within weeks, I felt drained. Some days I wrote just to check a box. The more i chased the goal, the less joy i felt in the process. That’s when I realized I was missing something deeper- an intention. My true desire wasn’t just to write daily, it was to express myself with honesty and presence. When I shifted to that intention, the goal of writing became lighter, more fulfilling, and sustainable. This experience taught me how to set intentions, not just goals, and why the difference can completely transform the way we live. Learning to set both is key to living a meaningful life.
In this guide you’ll learn:
The difference between goals and intentions
Why Intentions matter just as for as Goals (if not more)
Common Mistakes people make when setting Intentions.
How to create daily practices that keep your intentions alive.
Examples of intentions for different areas of life
Goals and Intentions:
Goals are external outcomes you want to achieve. They’re measurable and future-focused. For example, “I want to save $10,000 this year.”
Intentions are about the energy and mindset you bring into the present moment. They reflect your values and inner direction. For example: “I intend to make choices that align with financial freedom and gratitude.”
The Key Differences:
- Timeframe → Goals = future. Intentions = present.
- Measurement → Goals are numeric. Intentions are qualitative.
- Energy → Goals can feel like pressure. Intentions feel like guidance.
👉 You need both: goals provide direction, but intentions ensure the journey feels aligned and meaningful.
Why Setting Intentions Matter
Here’s what research and life tells us about why intentions are powerful:
They create mindfulness. Instead of waiting to be happy when you arrive, you live aligned with your values today.
They reduce burn out. Psychology calls this “Implementation Intentions”, which help translate vague values into doable actions without overwhelming you. For example, “If I catch myself scrolling social media, then I will close the app and stand up.”
They add resilience. Even if you miss a goal, if you kept your intention (say, kindness, presence, or growth), you still succeed.
They connect identity to action. Goals say what you’ll do. Intentions remind you who you want to be while doing it.
Common Mistakes people make when setting Intentions.
Even though intentions sound simple, many people get them wrong. Here are some traps to avoid:
❌ Treating intentions like vague wishes. (“I intend to be better.”)
❌ Framing them negatively. (“I don’t want to be anxious.”)
❌ Forgetting them after one week. (Intentions need daily reminders.)
❌ Separating them from goals. Without goals, intentions drift. Without intentions, goals feel empty.
✅ Fix: Keep your intentions specific, positive, present, and tied to small daily actions.
How to Set Intentions That Stick
Here’s a process you can follow:
1. Reflect on your values
Ask yourself: “What truly matters most to me right now?”
👉 Reflection Prompt:
When do I feel most aligned with myself?
Which values (kindness, growth, presence, creativity) matter most now?
2. Phrase in present tense, positively
Use “I intend to…” + [value/quality].
❌ “I don’t want to be stressed.”
✅ “I intend to move through challenges with calm.”
3. Tie to daily actions
Link your intention with habits you already do.
Example: Intention = “I intend to be more grateful.”
Action = Write one gratitude in your journal before bed.
4. Create reminders
Write intentions on sticky notes around your workspace.
Repeat them aloud during morning meditation.
Set one as your phone lock screen.
5. Revisit weekly
Check in: Did you embody your intention? What shifted? What needs refining?
Some examples of Intentions Across Life Areas. Here are practical examples you can use or adapt:
Health:
Goal: Run a 10K in 3 months.
Intention: “I intend to honor my body through joyful movement.”
Career:
Goal: Get promoted this year.
Intention: “I intend to lead with curiosity and generosity at work.”
Relationships:
Goal: Strengthen communication.
Intention: When we disagree, I choose to speak calmly and focus on understanding, not winning.
Creativity:
Goal: Publish a book.
Intention: “I intend to create freely without judging my first draft.”
Daily Intention-Setting Practices
To make intentions real, build them into your routine:
- Morning ritual: Write one intention on a card before starting your day.
- Journaling: Use prompts like “What do I intend to embody this week?”
- Meditation: Begin with a breath and repeat your intention silently.
- Evening reflection: Ask, “Did my choices reflect my intention today?”
Some nights, self-doubt may whisper that you didn’t do enough. This often happens because of hidden self-doubt. If that’s holding you back, my guide on Breaking Free from Self-Doubt: Own your Confidence can remind you to measure yourself with compassion instead of criticism.
👉 You can even create a weekly “Intention Tracker” — a one-page worksheet where you write your main intention, daily actions, and a short nightly check-in.
Addressing Common Objections
“Intentions are too vague. Don’t I need clear goals?”
Yes — goals are great for measuring progress. Intentions are about how you pursue them. Use both.
“If I only set intentions, won’t I get lazy?”
Intentions aren’t a free pass. They shape your energy while you act. You still need discipline — but intentions keep you from burning out.
“What if I fail my goals?”
If you lived your intention, you didn’t fail. You still lived in alignment with your values, which is success in itself. And if you ever find yourself questioning whether to keep going or let go, check out my guide on Navigating Doubt: How to Know When to Give Up on Your Dream.
Final Thoughts
Goals are important. They give you a roadmap. But without intentions, you risk arriving at the destination feeling empty. When you set intentions, you align your daily actions with your deeper values. You live with purpose, presence, and resilience — whether or not every goal is achieved.
So next time you set a goal, pause and ask: “What intention will guide me along the way?” That simple shift can transform the way you live your life.
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