Being a somatic yoga life coach, I’ve guided people in aligning their goals with their inner purpose. At the heart of this alignment lies intention setting—a practice that goes beyond just goal-setting and allows you to create a roadmap for how you want to live, not just what you want to achieve. Let’s explore how you can use the practice of setting intentions to embrace the energy of the new year with clarity, purpose, and joy.
What Is Intention Setting?
Goals vs. Intentions
While goals and intentions often work together, they serve different purposes:
- Goals are future-focused. They’re specific, measurable, and outcome-oriented, such as “I want to run a marathon by June.”
- Intentions are present-focused. They center on how you want to show up and align with your values, like “I intend to nurture my health and energy through movement.”
Here’s how they complement each other: intentions keep you grounded in the present, while goals give you structure and direction. Together, they create a powerful foundation for success.
Why Intention Setting Matters
The saying “where your attention goes, your energy flows” captures the essence of intention setting. By focusing on what you want to bring into your life, you create a mental and emotional shift that guides your actions.
When you set intentions, you:
- Rewire your brain to focus on the positive.
- Direct your energy toward what you want, not what you lack.
- Stay present in the journey, even when challenges arise.
Let’s break it down into practical steps.
Step 1: Get Clear About What You Want
Most people struggle here. When I ask clients what they want, the answers are often vague: “I want to be happy” or “I want to be healthier.” While these sentiments are valid, they lack the clarity needed to guide action.
Make It Specific and Personal
To set a meaningful intention, be clear about what it looks like in action. For example:
- Vague: “I want to be a better friend.”
- Clear: “I will meet with my friends for lunch once a month.”
- Vague: “I want to lose weight.”
- Clear: “I intend to fit into my favorite jeans by March 1st.”
Think about how your actions align with your intentions. A personal anecdote: one year, I set the intention to “find joy in small moments.” For me, this meant savoring my morning coffee without distractions—a small but transformative ritual that helped me start each day with gratitude.
Step 2: Focus on What You Want
It’s easy to dwell on what’s not going well. But complaints often point to hidden desires. For example:
- Complaint: “I’m always so stressed.”
- Hidden Desire: “I want to feel calm and balanced.”
Transform your language from negative to empowering: - “I won’t be stressed” becomes “I intend to embrace calmness and clarity.”
By shifting focus, you invite positive energy and align your thoughts with your actions.
Step 3: Practice Sankalpa
In yoga, sankalpa is a vow or heartfelt intention rooted in your deepest desires. Unlike resolutions, which often stem from self-criticism, sankalpa encourages self-discovery and alignment with your purpose.
Reflect on Your Deepest Desires
Ask yourself:
- What do I want to achieve in this lifetime?
- What is my purpose?
- How do I want to show up today?
For example, if your deepest desire is to live a healthier life, your sankalpa might be: “I honor my body by choosing foods that nourish me and moving with joy.”
Step 4: Create a Plan of Action
Intentions aren’t just abstract thoughts; they require consistent action. Research shows that many people falter because of three common pitfalls:
- Distractions
- Old habits
- Negative emotions like self-doubt
Overcome These Barriers
- Distractions: Identify triggers and create cues. For instance, if your intention is to meditate daily, set a reminder on your phone or place your meditation cushion somewhere visible.
- Habits: Replace unhelpful patterns with supportive ones. If scrolling on your phone derails your evening routine, set a “no-phone” rule after 9 p.m.
- Negative Emotions: Practice self-compassion. If you slip, remind yourself of your intention and start fresh.
Step 5: Declare and Revisit Your Intentions
Keeping your intentions top of mind is key. Here’s how to stay connected:
- Write them down: Use sticky notes, a journal, or even your phone wallpaper.
- Say them aloud: Affirmations reinforce your commitment.
- Revisit them daily: Reflect on your intention each morning and check in throughout the day, especially during challenges.
Life is unpredictable, so stay flexible. Adjust your intentions as needed without judgment.
Best Practices for Intention Setting
- Start small: Focus on one or two intentions to avoid overwhelm.
- Celebrate what’s going right: Gratitude amplifies positive energy.
- Stay process-focused: Success isn’t just reaching a destination—it’s how aligned you feel with your values along the way.
Example: Aligning Goals with Intentions
Imagine your goal is to write a book this year. Here’s how to pair it with an intention:
- Goal: Write a 50,000-word manuscript by December.
- Intention: “I intend to approach writing with curiosity and persistence.”
The goal gives you structure, while the intention reminds you to enjoy the creative process.
Conclusion: Intentions as Your Compass
As we step into the new year, consider how you want to show up—not just for the big moments, but in your daily life. Intentions are the compass that guides your actions, keeping you grounded and aligned with your values.
Start by asking yourself: How do I want to feel? What do I want to create or invite into my life? Whether it’s joy, balance, or connection, let these answers shape your intentions.
Here’s to a year of purposeful living and meaningful transformation!
Much love & health,
Carrie
Resources:
The Empowerment Dynamic. (n.d.). 3 differences between goals and intentions. Retrieved December 16, 2024, from https://theempowermentdynamic.com/3-differences-between-goals-and-intentions-2/
National Cancer Institute. (n.d.). Implementation intentions. Division of Cancer Control and Population Sciences. Retrieved December 16, 2024, from https://cancercontrol.cancer.gov/brp/research/constructs/implementation-intentions