A beginner's guide to: Intention setting

goal setting, mindful intentions, purposeful focus, intention alignment, setting intentions

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.

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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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In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Find a journal or digital device for note-taking.

  3. Reflect on what you want to be purposeful about and why.

  4. Jot down key words to guide your mindset and approach.

  5. Once you are set up, head to our Practice Guides and get started.

Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.

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!

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

Person

Ash Barty

Sports

Jason Mraz

Person

Doctor Strange (Movie)

Movie

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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Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

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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