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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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!
Bursts that feature intention setting
Wellbeing benefits
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.
Setting an intention helps you clarify what truly matters to you, giving you a clear sense of purpose. This focused attention allows you to navigate your day with greater direction, whether your intention is to be more patient, mindful or productive (Ryan & Deci, 2000).
Unlike traditional goals that are often future-oriented, intentions keep you focused on the present. They encourage you to think about how you want to be right now, promoting a state of awareness and helping you make conscious choices that align with your values (Brown & Ryan, 2003).
When you set an intention, you’re consciously directing your thoughts and energy toward a specific goal or state of being. This mental focus can help you stay on track, making it easier to align your actions with your intentions throughout the day (Siegel, 2007).
Intentions tap into your personal motivations and values, leading to more genuine actions. Since they come from a place of self-awareness, you’re more likely to follow through without feeling forced or pressured to meet external expectations (Deci & Ryan, 1985).
Since intention setting is process-focused, it encourages you to be kinder to yourself. You’re not solely focused on achieving an outcome, which makes it easier to celebrate progress without harsh self-judgment (Neff, 2011).
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
Setting intentions each morning helps frame your day with purpose. Whether it’s about how you want to feel, act or focus, starting your day with a clear intention creates mental clarity and direction for the tasks ahead.
This style involves setting intentions around a specific theme, such as gratitude, patience or creativity. You may focus on this theme for a week, month or longer, helping reinforce that particular value or mindset.
In this style, intentions are set throughout the day, in response to specific situations. For example, before starting a stressful meeting, you might set an intention to remain calm and open-minded. This keeps your mind aligned with the present moment and allows for quick shifts in mindset.
These intentions are often set after reflecting on past experiences or challenges. You may review how you handled certain situations and use those insights to set intentions for how you want to improve or grow moving forward.
Self-led, one-on-one, or in a group
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.
Recommendation for first-timer
1st pick
Most practical for beginners. You can start anytime by reflecting on a situation and setting a simple intention in a quiet space.
You can use books, apps or online resources to guide you, making it a low-cost and easily accessible option.
3rd pick
Coaching can incorporate intention setting as part of a broader plan, but you may need to specifically ask for it. Coaches focus on bigger goals like performance or personal development, with intention setting serving as one part of the overall work.
Not picked
While intention setting may be incorporated into larger group activities in workplace or classroom settings, often organized by companies or educational institutions, it currently doesn't exist as a widely accessible standalone group activity.
Availability
Widely
Always available.
You can engage in intention setting anytime, whenever you feel the need to clarify your thinking and focus
Moderately
Available through coaches or mentors, both in-person and online. Scheduling will depend on the facilitator's availability, requiring coordination.
Coaching sessions are often part of a longer-term and broader scope development program.
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Average cost per session
Free or low cost
No cost involved for self-led intention setting unless you choose to use specific apps or online coaching programs.
Moderate costs
Coaching sessions are typically more expensive, ranging from $100 to $300 per session, depending on the coach’s experience and location.
While more expensive, this investment offers personalised feedback and tailored guidance,
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Special equipment required
None or minimal
You may need a journal or intention setting prompts.
You can start with basic materials you likely already have (like notebooks and a pen), making it easy to begin without additional expenses.
None or minimal
Coaches may use worksheets or exercises to guide the process, but the tools are generally simple, incur no extra cost and personalized for each session.
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Potential for socialisation & community
Mostly solo
This is a personal, reflective practice designed for individual growth and clarity.
Mostly solo
Low, but offers strong personal interaction and guidance from the coach or facilitator.
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Safety & skill building
Safe & fast
A safe, low-risk activity. You can engage at your own pace and revisit intentions to refine them whenever needed.
Safe & fast
A coach helps you refine your intentions and develop clarity, offering feedback and support to build skills over time. Intention setting will typically be part of a broader coaching plan. Other skills learnt may help to compliment intention setting capabilities.
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Space or privacy required
Minimal
You have the freedom to choose where you practise, and it can be done privately in any comfortable space you like.
Minimal
Private, usually in a calm and comfortable environment that is tailored to your needs or online; you can choose your preferred setting.
This ensures a quiet, distraction-free setting, ideal for focused practise and reflection.
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Ease of scheduling
Very flexible
Extremely flexible and easy to incorporate into your busy day, meaning that you can practise whenever you like.
Need to plan
You will be scheduling your practice directly with the coach or facilitator so it will depend on their availability.
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Setup time
Little to none
Minimal setup time.
Simply take a few quiet moments away from doing anything else and get started.
Over 30 mins
Coaching sessions require preparation. Setting yourself up in a quiet room if you coach is on screen and doing any pre-session preparation.
Alternatively you may need to consider travel time for an in person meeting.
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Active practice time
Under 20 mins
Intention setting can be a very quick activity when you're familiar with it, taking as little as 1 or 2 minutes. Practise for as long or as little as you like, and fit your intention setting session around your busy schedule.
An hour +
Sessions typically run for 45-60 minutes. This allows for in-depth guidance that is focused and personalised to your goals and needs.
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Unexpected advantages
Actually useful
You might become a time management expert because focusing on your intentions can help you be more efficient!
Wholesome
You might start even enjoying difficult conversations with the stability that intention setting brings.
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Academic research we rate
- Does changing behavioral intentions engender behavior change? A meta-analysis of the experimental evidence.
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- The effect of goal setting on group performance: a meta-analysis
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- A meta-analysis of the dark side of the American dream: Evidence for the universal wellness costs of prioritizing extrinsic over intrinsic goals.
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- Setting, elaborating, and reflecting on personal goals improves academic performance.
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- The effectiveness of multi-component goal setting interventions for changing physical activity behaviour: a systematic review and meta-analysis
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- The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis
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- Goal setting as a health behavior change strategy in overweight and obese adults: a systematic literature review examining intervention components.
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- Does forming implementation intentions help people with mental health problems to achieve goals? A meta-analysis of experimental studies with clinical and analogue samples.
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- Goal Setting and Health-Related Outcomes in Chronic Diseases: A Systematic Review and Meta-Analysis of the Literature From 2000 to 2020
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- Effective techniques for changing physical activity and healthy eating intentions and behaviour: A systematic review and meta-analysis
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Safety
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!
What you might experience
You know there’s a challenging conversation coming up, and setting an intention helps you focus on how you want to show up. Instead of worrying about the outcome, it’s about asking yourself how you want to handle this conversation. Maybe it’s staying calm, being open or approaching it with empathy. Expect to take some time here working out what it is you are after. Setting an intention clarifies the mindset you want to bring.
As you reflect, you realise that this intention isn’t about controlling the other person or forcing an outcome. Instead, it’s about showing up in a way that reflects your values – maybe it’s staying compassionate or ensuring you listen without judgment. This takes the pressure off the result and puts the focus on the process and your attitude.
It’s natural to worry that emotions might take over during a difficult conversation. Setting an intention helps you prepare for that. You remind yourself that if emotions rise, you can take a breath, recall your intention and return to a calm, grounded approach. The intention serves as a guide, helping you regain focus without stress if things get heated
As the conversation approaches, you feel more prepared. Your intention gives you a sense of clarity and purpose. Whether the conversation goes smoothly or not, you’re ready to approach it with kindness and patience. The focus on your intention may help you to feel more grounded, present and engaged during the conversation.
After reflecting on your intention, you could expect to feel more confident about the upcoming conversation. Taking the time to settle yourself and define how you want to respond, rather than react, is already a positive step.
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Work things out
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