There’s no worse feeling than watching the deadline for your goal pass you by. Whenever I haven’t hit my goals, I’ve fallen into the victim trap, negative self-talk cycles, and have even thought about giving up.

But then my therapist told me to stop setting goals and to start setting intentions. Ever since I made the switch, I’ve achieved what I laid out faster than anticipated and feel my soul renourishing every day.

In this era of ever-increasing demands and distractions, intentions offer us the space to reconnect with our values, embrace the present, and craft a life that resonates with who you are. Unlike goals – which often have rigid deadlines and tangible outcomes – intentions invite us to delve into our greater purpose and find joy in the process.

So if you’re not hitting your goals, it’s time to set intentions instead.

This blog explains the:

1. Differences between goals and intentions
2. Benefits of setting intentions
3. Steps to set intentions
4. Tips to track progress
5. Process to set both goals and intentions

Plus I created a workbook for you to follow the steps on your own time, and so you can save this blog’s info and your intention for later! So be sure to click that button below, enter your info, and check your email for the FREE Intention Setting Workbook!

Now let’s dig in!

GOALS VS. INTENTIONS EXPLAINED

In a world fixated on measurable achievements and quantifiable success, it’s crucial to recognize the transformative differences between setting intentions and pursuing goals.

While both are paths to growth and fulfillment, their approaches and even outcomes diverge. So let’s get into goal-setting first.

You’ve probably had your fair share of run-ins with goals – the SMART ones, the stretch ones, the ones that sometimes leave you feeling like you’re on a never-ending treadmill… 

Goals are like the GPS coordinates on your life map. They thrive on specificity, measurability, and a clear timeline. They often entail chasing after external markers of success, be it a promotion, a certain income level, or a fitness target.

Think of goals as your “get-there” markers that keep us on track and motivated. Sure, they’ve got some fab perks, but, they also come with a sneaky side.

The limitations of goal-setting arise when we feel that sneaky stress and anxiety goals can bring. Ever felt that heart-thumping pressure to hit a deadline? That’s the not-so-fun part of goals.

The relentless pursuit can often turn into a race against time, leading to burnout and a sense of inadequacy if we don’t measure up to our predetermined standards.

Most notably though, our self-worth becomes closely intertwined with these outcomes. So, as I know from personal experience, a sense of inadequacy can trigger a rollercoaster of negative emotions based on the belief that you’re a failure.

But this is where intentions shine! Intentions, on the other hand, introduce a refreshing shift in perspective. Rooted in the present and focused on the journey itself, intentions extend beyond conventional success metrics.

Aka, intentions are less about external achievements and more about internal growth.

Intentions are about embracing the qualities we wish to embody, the values we seek to honor, and the mindset we strive to cultivate. They offer refuge from this emotional volatility, encourage us to practice self-compassion, and help us set the tone for our day (like being patient, open-minded, or adventurous).

By seeking intentions, we emphasize the value of the process over the final product, learning to embrace change and unexpected turns with grace. It’s a shift from, “What do I want to achieve?” to, “Who do I want to become?” which is why your intentions should strongly tied into your life vision.

In essence, intentions remind us that it’s not just about ticking boxes – it’s about becoming the person that we’re stoked to be!

As we continue on, keep in mind that intention-setting isn’t about discarding goals entirely! Rather, it’s about integrating the wisdom of intentions into our goal pursuits, fostering a more holistic and sustainable approach to productivity and personal growth.

And don’t forget that you can save this info plus the intention setting steps! Simply click the button below, enter your info, and check your inbox for the FREE Intention Setting Workbook!

 

4 BENEFITS OF SETTING INTENTIONS

Now that we’ve got a grasp on the difference between intentions and goals, let’s unpack why setting intentions is like a secret weapon for creating a life that’s not just productive but deeply fulfilling.

In a nutshell, intentions bring a breath of fresh air to our productivity game by offering us some:

1. Adaptability
2. Focus on the process rather than the end result
3. Mindfulness
4. Holistic well-being

ADAPTABILITY

Unlike goals that can sometimes lock us on a fixed path, intentions thrive on flexibility.

Since our intentions are based in our values – and our values adjust over time to match our phase of life – then so should our intentions.

When we set intentions, we acknowledge that life isn’t always a straight line. Intentions helps us roll with the punches and gracefully navigate detours. It’s like switching from a rigid GPS to an intuitive inner compass.

As life changes, your intentions will shape how you change with it plus help you stay on track towards your aspirations.

A FOCUS ON THE PROCESS

Goals often get us fixated on the prize at the end of the tunnel. But intentions remind us that the tunnel itself is filled with gems.

Setting intentions shifts our focus from racing to the finish line to savoring every step of the way. Instead of waiting to celebrate at the end, we learn to find joy in the daily progress.

And when you can actually enjoy the journey, you foster a sense of accomplishment that’s consistent and sustainable.

I personally focus on the process by reflecting in my journal every day. Journaling about my ups and downs helps me find areas for improvement and celebration on a daily basis, thereby helping me become who I want to be. And you can do it, too, since all you need is a notebook, file or even a piece of paper.

MINDFULNESS

The whole point of intentions is to thrive in the current moment – the here and now.

“We either live with intention or exist by default.” Kristin Armstrong

So by setting intentions, we intentionally (pun intended!) ground ourselves in the present, quieting the noise of past regrets and future worries. It’s like giving ourselves permission to fully experience each moment, fostering a sense of gratitude for the journey itself.

A HOLISTIC WELL-BEING

Here’s the reason intentions rule: they aren’t about the external stuff, but about nurturing your internal landscape.

Let’s be real: goals often prioritize material success. Intentions, oppositely, remind us that personal growth and well-being are just as vital.

By focusing on qualities like resilience, kindness, and self-care, we’re nurturing a sense of fulfillment that goes beyond external achievements and seeps into every life domain.

So as we move along, remember that intention-setting isn’t about abandoning your goals. The purpose is to weave the two and create a harmonious blend that sets the stage for both purposeful and joyful living.

A BALANCED APPROACH

Intentions and goals don’t have to be rivals or BFFs. You gotta do what works best for you.

I personally went through a phase of missing almost every goal I set for myself, which sent me into a downward spiral. Since I’m still working on getting out of that rut at the time I’m writing this, I’ve taken a pause on setting definitive short-term goals for now.

Currently, I only focus on my intentions because I know that if I can fulfill those, I will fulfill whatever my short-term goals would be.

Given that I have a life vision that my intentions are aligned with, I also have long-term goals. But I don’t spend energy worrying about hitting those since I know that working on my intentions will get me there.

But just cuz that’s what works best for me at this point in time doesn’t mean that’s how I’ll do it forever, or that you have to do what I do.

“When your intentions are clear, so is the way.” – Alan Cohen

For anyone who can relate to me, I suggest working just on your intentions for now until you start to notice a change in perspective. Then go ahead and start creating those SMART goals again.

For anyone who already has defined their short-term goals and plans to set intentions for them, then I suggest making your goals as specific, measurable, attainable, and relevant to your values as possible, plus include a timeframe for milestones and a deadline for the result. (Yes, create SMART goals!)

The rest of this blog dives into how to set and fulfill your intentions, and applies to everyone with and without short-term goals. At the end of the day, intentions aren’t about goals but can align with them. Intentions are about embodying a healthier version of you.

HOW TO SET INTENTIONS EFFECTIVELY

Alrighty – it’s time to dive into the nitty-gritty of crafting intentions that resonate, guide, and transform!

Before we begin, I want to suggest that you first create a life vision. Of course it’s not required, however it will ease this intention-setting process tremendously plus provide a future version of yourself that you want to become.

With that said, setting intentions is a dynamic process that combines self-awareness, vision, and action. So let’s break it down step-by-step:

1. Visualize desired outcome
2. Outline character traits needed to achieve outcome
3. Reflect on priorities
4. Frame intentions positively
5. Break intentions down into small actions

Here’s your friendly reminder to download the FREE Intention Setting Workbook so you can go through the steps and create your own intentions. All you gotta do is click the button below, enter your info, and then check your email!

VISUALIZE DESIRED OUTCOME

You’re reading this blog probably cuz you already have a desired outcome in mind. This doesn’t have to be a goal, but maybe an idea or feeling you want to make reality. Doesn’t matter if you have a goal, desired outcome, or whatever you want to call it, here’s a step that most people skip.

Before you even write down your desired outcomes / goals, you should first visualize what it looks, feels, and tastes like to achieve it. Why? Cuz visualization enhances the emotional connection to your intentions, boosting your motivation to make it a reality.

I mentioned earlier that you should take the time to create your life vision before setting your intentions, but if you don’t feel like reading another blog just click the link and download my workbook at the top of the blog to go through the process instead!

For those readers who want to do the short version, let’s review how to visualize!

Close your eyes and paint a vivid mental picture of achieving your desired outcome. Then take note of the specific details that stand out in your mind. Think about:

• What success looks like to you personally
• How success feels
• Who’s with you
• Where you are
• How this achievement benefits your life

Once you’ve taken notes about what it’ll be like to fulfill your intention, move along to the next step.

OUTLINE CHARACTER TRAITS

Remember: the purpose of setting intentions is to guide yourself towards becoming the badass person you want to be.

You have goals and intentions for things that you don’t currently possess, which means that some changes need to happen for you to start possessing them.

“If life’s a stage and you’re your own agent, then don’t hesitate to play the character you wish to play.” – Richelle E. Goodrich

So let’s identify character traits that empower your intention’s success. In other words, ask yourself:

• “What characteristics does future me have?”; or
• “What characteristics do I need to achieve my desired outcome?”

Some examples of character traits you can list are:

• Disciplined
• Resilient
• Self-caring
• Strong work ethic
• Patient
• Determined

For instance, if your desired outcome is to live a healthier lifestyle, then traits like discipline, resilient, and self-caring may be crucial.

So go ahead and list traits that come to mind underneath your notes about your visualization. If you need to get your mind thinking, answer this question:

1. What specific qualities do you admire in people who’ve succeeded in similar desired outcomes?

REFLECT ON YOUR PRIORITIES

Everything we do should be related to our own priorities – and not other people’s.

When I refer to priorities in this case, I’m referring to those character traits that you feel are the most important to begin embodying.

So take a look at your character traits you wrote down, and think about how each one would affect not just your desired outcome but every life domain. Cross off any traits that do not align with your core values, then highlight or circle your top 3 that you want to work on.

Don’t forget that you can use my workbook to go through this process! Simply click the button below, enter your info, then check your email to download the FREE Intention Setting Workbook!

 

FRAME INTENTIONS POSITIVELY

Now that you have a desired outcome and you know the type of person who can achieve that desired outcome, it’s time to actually set those intentions.

This is where intentions greatly differ from goals. Don’t forget that intentions are all about embodying those outlined character traits, so you don’t need a timeline or standard success metrics.

Instead, write intentions more like affirmations – or powerful statements that shape your mindset and actions. Aka write affirming intentions that truly capture the essence of what it means to achieve your desired outcome.

Affirming intentions infuse positive energy, focus, and purpose into the pursuit of each goal, fostering a sense of alignment between your aspirations and your actions.

Here’s 5 examples of desired outcomes and their affirming intentions:

1- Desired Outcome: improve physical fitness | Intention: I prioritize my health and vitality, committing to regular exercise and nourishing my body with wholesome choices.

2- Desired Outcome: career progression | Intention: I embrace opportunities for growth and contribute my unique skills and talents to my work, paving the way for advancement and fulfillment.

3- Desired Outcome: deeper relationships | Intention: I nurture meaningful connections through active listening, empathy, and authentic engagement, fostering a network of genuine and lasting relationships.

4- Desired Outcome: mindfulness practice | Intention: I cultivate mindfulness in each moment, grounding myself in the present with gratitude and awareness, and experiencing a profound sense of inner peace.

5- Desired Outcome: pursue lifelong learning | Intention: I’m committed to continuous growth and self-improvement, embracing new knowledge and skills with enthusiasm, and expanding my horizons.

Your turn!

Take your time and write down however many intentions you desire. I suggest doing no more than 3 to keep it manageable.

BREAK IT DOWN

Congrats on setting your intention(s)! Hopefully you’re getting excited to become that future version of you. But how do you actually get there?

By breaking your intention down into smaller action steps. However, there’s one more super important part: these action steps should be so practical that you can weave them into your daily routine.

Yes, I said daily! Which means that these action steps should be taken consistently and shouldn’t be so big that you don’t end up doing them.

So for instance: if your desired outcome is to start a mindfulness practice, and your intention is to become more present and grateful for the here and now, then you can brainstorm all of the possible ways to be more present and grateful every day – such as:

• Meditate
• Use a Daily Gratitude List
• Say, “thank you,” and, “I love you” more often
• Limit screen time after work

Now I’m passing the baton to you. Answer these questions to break your intention down and figure out what small, daily steps you can take:

1. What micro-actions can you integrate into your day?
2. How do these small steps contribute to your overall intention?

Feel free to brainstorm underneath your written intention, then select only one for now and add it to your calendar so you don’t forget. After you get in the hang of it – maybe 2 weeks – add another small action to your day.

And keep repeating this process until you’ve reached your intention.

“State intentions every day. Create action plans to achieve your intentions.” – Mallika Chopra

By navigating these steps, you’ve been going through a transformational process that empowers you to align with your authentic self. Thing is, real change doesn’t happen overnight, so you gotta be patient with yourself.

If you can understand your own struggles like you would a friend, then you’ll allow your intentions to manifest into reality.

By the way, just another reminder to download the free workbook so you can save these steps for later! Click the button below, enter your info, then check your email for the FREE Intention Setting Workbook!

 

TRACKING INTENTION’S PROGRESS

With your intentions set in motion, it’s time to keep the flame alive and watch your intentions grow into meaningful actions.

Just like tending a garden, your intentions require attention, care, and a touch of mindfulness. Nurturing your intentions is a continuous process – a dance between intention and action. By keeping a watchful eye on your progress, you’re creating an environment that fosters growth and transformation.

Here’s how you can track progress towards your intentions:

1. Keep an intentions journal
2. Schedule regular check-ins
3. Celebrate small wins
4. Embrace adaptability
5. Cultivate persistence

INTENTIONS JOURNAL

I personally love journaling. Studies have proven that writing things down (not typing!) reduces mental clutter, improves mental clarity, and balances emotional reactions. Obviously, this doesn’t happen right away – you gotta make a habit of it.

When you write things down, you have to think about what you’re writing. This forces you to actually reflect and put ideas into your own words, also improving retention rate and comfortability.

That’s why I add entries to my journal at the end of every workday. So I start the day by writing down my biggest intention, then end the day by reflecting on how well I embodied it. After I reflect, I sometimes fill in a Start/Stop/Continue chart to pat myself on the back for areas of growth and find areas of improvement I can adjust for tomorrow.

Try it out yourself! Think of your journal as a treasure chest for your intentions. Regularly jot down your reflections on how your intentions are influencing your thoughts, actions, and overall perspective.

This journal becomes a record of your growth journey, a space to celebrate victories, and an opportunity to reevaluate if you feel misaligned.

SCHEDULE CHECK-INS

If you also did the FREE Vision Workbook, then you may recognize this suggestion!

It’s only human, but sometimes we can fall off course. That’s okay – life happens!

That’s also why you should schedule regular intention check-ins into your calendar. These moments of self-assessment help you gauge your progress, realign with your intentions, and acknowledge any areas that need attention.

Like I mentioned above, I schedule this time into my day by scheduling my journaling sessions. Having slots on your calendar to specifically reflect is like recalibrating your compass to stay on course.

So set aside time for intentional (pun intended…again!) check-ins with yourself. They could be 5 minutes 3 times a week or for 1 hour once a month. Whatever you choose, make it consistent.

CELEBRATE SMALL WINS

Even if you don’t feel it at the time, every step towards intention fulfillment is a win.

Celebrate those victories, no matter how tiny! Pat yourself on the back for the efforts you’ve been putting in – cuz no one else will.

Whether it’s completing a milestone, practicing a new habit, or embodying your intention in a challenging situation, here are some easy but fun ways to celebrate those wins:

• Go to your favorite restaurant / dessert shop
• End work an hour early
• Buy a little present for yourself
• Do something creative like paint or color
• Take a nap
• Take a selfie
• Post it on social media
• Share it with me! Email your win to emily@theproductivityflow.com so we can celebrate together:)

EMBRACE ADAPTABILITY

I don’t need to tell you that life isn’t always predictable. Intentions act as your guide to live out your vision, but it’s okay to adjust your course when unexpected detours appear.

Adaptability is a mark of strength. Embrace changes with an open heart and explore how they can still align with your broader intentions.

“Change is inevitable. Growth is intentional.” – Glenda Cloud

Here’s a personal example: I was on the career path for wedding planner when I graduated from college in 2020. Given the pandemic prevented weddings from happening, my career options completely disappeared the month I left school. I spent the summer waiting for lockdown to end, but then realized I enjoyed working from home and maybe didn’t want to spend every weekend at someone else’s party.

So I started freelancing social media services, within 2 years launched The Productivity Flow, and in under 3 started coaching clients. I feel more fulfilled than I ever did after a wedding, but would never have found my true calling if I wasn’t willing to adapt to my new path ahead of me.

CULTIVATE PERSISTENCE

Time passes whether we want it to or not. So instead of worrying about when you’ll fulfill your intention or how long it’ll take, worry about making the most of your time now.

Cuz intentions – much like growth – require time and patience. Progress may not always be linear, and some days you may have no desire to make an effort.

Those are the days that you gotta have persistence. How? Focus on small doses of consistent effort.

Stay committed, even on days when motivation suffers. Approach your journey knowing that a little bit of persistence and a daily baby step yields powerful results.

So take that journal, schedule those check-ins, and embrace the idea of intentional living – where every step is a step towards a life with purpose.

If you’d like to discover even more strategies for staying on track, then enroll in my online course How to Get Unstuck and Move Forward. From video lessons to workbooks and worksheets to discounts on my coaching programs, I share strategies and tools that’ll push you towards your fullest potential.

CONCLUSION

In a world where hustle and bustle can sometimes drown out the whispers of our souls, setting intentions becomes an act of self-care and self-discovery.

It’s a way to nurture our deepest desires, values, and dreams while embracing the beauty of the present moment.

Remember: intention setting doesn’t require perfection, and progress is all about growth and evolution. As your life adapts, so should your intentions and vision of the future.

Don’t forget to download my FREE Intention Setting Workbook to go through the steps and save the info in this blog for later. Simply click that button below, enter your info, then check your email!

And lastly, I’ll say this: infuse your intentions into your daily routine, let it shape your decisions, and allow it to guide you towards your aspirations. Also, be sure to have fun working towards a life that resonates with your most authentic self!