Set an Intention

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What Is an Intention?

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Think of an intention as a little reminder for how you want to show up in the world right now.  It’s not about some big, future achievement.  Instead, it's a short word or phrase that describes who you want to be in this very moment.

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An intention is:

• In the present tense ("I am...")

• In the first person

• Something possible and meaningful to you

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For example, instead of thinking, "I am so frustrated," you could set an intention like, "I am patient."  Other great examples include, "I am enough," "I am kind," or "I am doing the best I can."  These simple phrases can act as a powerful way to interrupt negative thought patterns and guide you toward positive change.

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Intentions vs. Goals: What's the Difference?

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You might be thinking, "Isn't that just a goal?"  Not quite.  While goals and intentions are both powerful, they serve different purposes.

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• Goals are future-focused achievements.  They are external, like "I want to run a 5k."

• Intentions are lived daily.  They are about your relationship with yourself and others.

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As Millika Chopra puts it, intentions are about "who you want to be, who you want to be around, how you want to feel, and how you want to be treated."  While a goal is about doing something, an intention is about being.

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From a Goal to an Intention: A Simple Example

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You can use a goal you already have to find your intention.  Let’s say your goal is to meditate every day.

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• State your goal: My goal is to meditate every day.

• Ask yourself: How will I feel once I achieve this goal?  I will feel more patient and compassionate.

• Your intention is that feeling: I am patient and compassionate.

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This way, your daily intention—"I am patient and compassionate"—guides your actions, making it more likely you'll stick with your goal of meditating.

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Powerful Intentions to Consider

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Here are some powerful intentions to get you started, categorized by what they help you cultivate:

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• Cultivating Presence: I am AUTHENTIC.  I am CONNECTED.  I am INTERESTED.

• Embracing Challenges: I am RESILIENT.  I am CAPABLE.  I am LEARNING.  I am GROWING.  I am STRONG.

• Nurturing Self-Compassion: I am DOING MY BEST.  I am WHOLE.  I am WORTHY.  I am ENOUGH.

• Finding Stillness: I am CONTENT.  I am AT PEACE.  I am EASEFUL.

• Expressing Gratitude: I am TRYING NEW THINGS.  I am GRATEFUL.  I am JOYFUL.

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There's no right or wrong intention—the best one is simply what resonates with you.  Remember to be gentle with yourself.  An intention is a guiding light, not a rigid rule.  It's a tool to help you cultivate empowering thoughts and actions, one moment at a time.

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"Attention energizes and intention transforms.  Whatever you put your attention on will grow stronger in your life."

- Deepak Chopra