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.
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.
Get started with our intention setting practice instructions in our free mobile app
Get the app
Check out our safety recommendations.
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.
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.
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!
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)
Ariana Grande
Person
Ash Barty
Sports
Jason Mraz
Person
Doctor Strange (Movie)
Movie
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!
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
🤔
"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."
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.
Compare
Recommendation for first-timer
Not picked
3rd pick
Availability
Widely
-
Moderately
Average cost per session
Free or low cost
-
Moderate costs
Special equipment required
None or minimal
-
None or minimal
Potential for socialisation & community
Mostly solo
-
Mostly solo
Safety & skill building
Safe & fast
-
Safe & fast
Space or privacy required
Minimal
-
Minimal
Ease of scheduling
Very flexible
-
Need to plan
Setup time
Little to none
-
Over 30 mins
Active practice time
Under 20 mins
-
An hour +
Unexpected advantages
Actually useful
-
Wholesome
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.
Show more:
4 facts
Show more:
8 memes
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
Show more:
7 research pieces