Intention setting is a practice for your mind that aligns your thoughts and actions with a desired purpose. This practice helps you maintain clarity and steadiness in your thinking and behaviour.
A beginner's guide to: Intention setting
goal setting, mindful intentions, purposeful focus, intention alignment, setting intentions
Get started with our intention setting practice instructions in our free mobile app
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
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Find a journal or digital device for note-taking.
Reflect on what you want to be purposeful about and why.
Jot down key words to guide your mindset and approach.
Once you are set up, head to our Practice Guides and get started.
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What is intention setting?
In a world that often pushes us toward external achievements, intention setting offers a refreshing method for focusing inward. Unlike traditional goal setting, which is often about reaching specific milestones, intention setting is about clarifying your "why" – the deeper motivations and values behind what you do. When you set an intention, you’re directing your mind and attention toward how you want to show up in that moment, whether it's being more confident, patient or compassionate. This practice shifts your mindset, helping you make conscious choices that support your values, while keeping you accountable to yourself in a gentle, process-focused way. Instead of striving for outcomes, it’s about embracing the process of personal growth and self-awareness. Ready to get started? Let’s dive into the world of intention setting!
What intention setting looks like
Why intention setting is good for you
Intention setting sharpens focus and builds self-belief. Regular practice enhances sense of purpose, improves autonomy and increases goal achievement.
Sharpened attention
Focus area: Focus (Impact rating: High)
Clearer sense of purpose
Focus area: Purpose (Impact rating: High)
Stronger sense of control
Focus area: Agency (Impact rating: High)
Encourages prosocial action
Focus area: Generosity (Impact rating: Medium)
Bolsters self-esteem
Focus area: Identity & worth (Impact rating: Medium)
People who love intention setting
Ariana Grande
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Ash Barty
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Jason Mraz
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Doctor Strange (Movie)
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Real people's experiences
Starting intention setting? Read this first
Anytime is a good time for using the practice of intention setting. It is an activity that can enhance many moments of your everyday life. Read on to find more details on this excellent activity!
Common styles
There are various approaches to intention setting, each offering a unique way to focus your mind and align with your goals. Here are some common styles
Daily intentions
Themed intentions
Moment-to-moment intentions
Reflection-based intentions
What you might experience
🤔
"How do I want to approach this conversation?"
😊
"This feels more focused on how I show up, not just the result."
😬
"What if I get emotional or lose track?"
😌
"I’m feeling more centred and ready."
😊
"I feel confident in handling this."
Try intention setting today
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
What you need to know about intention setting
Wondering whether you should start on your own, in a class or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.
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Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
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Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
Research in neuroscience shows that setting intentions can activate parts of the brain associated with goal achievement.
The law of attraction is a popular concept in the world of quantum physics and intention setting.
The concept of "vision boards" became popular in modern culture as a tool for setting intentions, and, they work!
Celebrities like Denzel Washington and Steve Harvey have spoken about using intention setting to achieve their goals.
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4 facts
Popular memes
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8 memes
Academic research we rate
Goal setting as a health behavior change strategy in overweight and obese adults: a systematic literature review examining intervention components.
Pearson, E. S. (2012). Goal setting as a health behavior change strategy in overweight and obese adults: A systematic literature review examining intervention components. Patient Education and Counseling, 87(1), 32–42. https://doi.org/10.1016/j.pec.2011.07.018
Does forming implementation intentions help people with mental health problems to achieve goals? A meta-analysis of experimental studies with clinical and analogue samples.
Toli, A., Webb, T. L., & Hardy, G. E. (2015). Does forming implementation intentions help people with mental health problems to achieve goals? A meta‐analysis of experimental studies with clinical and analogue samples. British Journal of Clinical Psychology, 55(1), 69–90. Portico. https://doi.org/10.1111/bjc.12086
Goal Setting and Health-Related Outcomes in Chronic Diseases: A Systematic Review and Meta-Analysis of the Literature From 2000 to 2020
Tabaei-Aghdaei, Z., McColl-Kennedy, J. R., & Coote, L. V. (2022). Goal Setting and Health-Related Outcomes in Chronic Diseases: A Systematic Review and Meta-Analysis of the Literature From 2000 to 2020. Medical Care Research and Review, 80(2), 145–164. https://doi.org/10.1177/10775587221113228
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7 research pieces
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