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
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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!
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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
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Want a closer look at intention setting?
Ways to try it, what to expect, and how to stay safe. Read on!
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."
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Unexpected advantages
Ancestry, history, facts and other trivia
The tradition of New Year's resolutions dates back to ancient Babylon.
Writing down your intentions can increase the likelihood of achieving them.
The concept of "vision boards" became popular in modern culture as a tool for setting intentions, and, they work!
The law of attraction is a popular concept in the world of quantum physics and intention setting.
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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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