A free printable and typeable intentional journal that will help you set intentions that get results!
Setting intentions is a powerful way to focus your thoughts and energy on what you want to achieve. When you set your intention and take action steps towards your goal, you will see positive changes in your life.
What are intentions?
Intentions are mental states in which the agent commits themselves to a course of action (source).
What is the difference between a goal and an intention?
A goal is more specific and concrete. It is the desired outcome of the things you want to achieve.
An intention describes how you want to be or feel not related to the outcome. It is a commitment to a process. An intention is about your inner relationship with yourself.
A goal is focused on the future and an intention is focused on the present moment.
A goal is what you want to do and an intention is who you want to be.
The problem with goals is that they don’t relate to how you feel, but rather to what you achieve. You can combine goals and intentions.
For example, a goal might be to lose 5 pounds.
An intention would be to eat nutritious food and feel good.
How to set intentions
Setting intentions means focusing your thoughts and energy on what you want to achieve. When you set your intention, you align yourself with your highest purpose. This means that you are clear about your goal, and your mind is focused on achieving it. This clarity and focus allow you to take steps toward your destination with ease and confidence.
When you set your intention, you are tapping into the power of your subconscious mind. This is the part of your mind responsible for your habits, beliefs, and automatic thoughts. Typically, you set yourself up for success by aligning your conscious and subconscious minds.
How do you set intentions?
Identify your desire
The first step is to figure out what you want. This may seem like a no-brainer, but it’s important to be as specific as possible. For example, rather than setting the intention to “lose weight,” get clear on exactly how much weight you’d like to lose and by when.
Get clear about your why: It’s not enough to know what you want—you need to understand why you want it. When you’re clear about your intention and your motivation for achieving it, you’ll be more likely to stick with it.
Decide specific action steps
Once you know what you want and why you want it, it’s time to get clear about what steps you need to take to make it happen. This may involve making some lifestyle changes, such as eating healthier or exercising more.
Set Your Intention and Take Action: Once you’ve figured out what you want and why you want it, it’s time to set your intention and take action. This means focusing your thoughts and energy on your goal and taking concrete steps toward achieving it. Remember, the more specific your intention is, the easier it will be to take action and achieve your goal.
Shift any limiting beliefs
Limiting beliefs are negative thoughts or ideas that hold you back from achieving your goals. If you have any limiting beliefs about your ability to achieve your goal, it’s important to shift these beliefs. One way to do this is to reframe your goal positively.
For example, rather than telling yourself, “I can’t lose weight,” try saying, “I am losing weight.” This small language change can make a big difference in your mindset and increase your chances of success.
Visualize your goal
Another way to shift your mindset and increase your chances of achieving your goal is to visualize it. This means picturing yourself achieving your goal in your mind. When you imagine your goal, you are planting the seed of success in your subconscious mind and increasing the likelihood of achieving it.
Have mindfulness intention
Mindfulness intention is the practice of focusing your attention on the present moment. This can be done by paying attention to your thoughts, feelings, and sensations in a non-judgmental way. When you are mindful of your intention, it allows you to be more aware of your choices and actions. This awareness can help you make better choices that align with your goal.
The best way to set a mindfulness intention is to choose something important to you and that you want to focus on. For example, your intention could be to be more patient with your children or to eat more mindfully. Once you have chosen your intention, you can set a reminder on your phone or write it down somewhere where you will see it often.
Reinforce intentions daily
It’s important to reinforce your intention daily. This can be done by writing out your purpose, posting it where you’ll see it often, or speaking it out loud each day. The more you reinforce your intention, the more likely you will achieve it. Setting intentions for the day will help you set the tone for the day and decide what to focus on.
Intention setting is a powerful way to focus your thoughts and energy on what you want to achieve. When you set your intentions clearly, contentment and happiness will naturally find their way back into your life.
Surrender and lean into faith
By setting an intention, you are aligning yourself with your highest purpose. This means that you are clear about your goal, and your mind is focused on achieving it. This clarity and focus allow you to take action steps towards your destination with ease and confidence.
How to write intentions:
- Keep them positive.
- Write in the present tense.
- Read and repeat your intentions a few times each day.
How do intentions work?
When you set your intention, it provides accountability and allows you to take control of your personal choices and life. Your intention becomes your “north star,” guiding you towards your goal. That way, you can surrender to the process and have faith that everything will work out in the end.
When you’re clear about your intention, it becomes easier to take action steps towards your goals: you tap into the power of your subconscious mind. This is the part of your mind responsible for your habits, beliefs, and automatic thoughts. Typically, you set yourself up for success by aligning your conscious and subconscious minds.
To get the most out of setting intentions, it’s important to be clear about your desire, understand why, and decide on specific action steps. You should also shift any limiting beliefs that may be holding you back, visualize your goal, and reinforce your intention daily. When you do all of these things, you are increasing your chances of achieving your goal.
The Benefits of Setting Intentions
There are many benefits to setting positive intentions. When you create intentions, you are:
- Focusing your attention on what you want to achieve
- Planting the seed of success in your subconscious mind
- Increasing the likelihood of achieving your goal
- Taking control of your personal choices and life
- Surrendering to the process and having faith that everything will work out in the end
- When you set your intention and take action steps towards your goal, you will start to see positive changes in your life.
Examples of Intentions
Here are some intention examples:
- I intend to start my mornings with activities that focus on my wellness.
- I intend to eat healthy food that will make me feel good.
- I intend to trust my intuition and let it guide me.
Intentions are often used during manifestation. You can put your intentions out into the Universe in order to manifest them using the law of attraction. You do this by either thinking about them, reciting them out loud, journaling or you can use free our manifestation journal.
Here are some examples of intentions for manifestation:
- I intend to believe in myself and my ability to reach my goals.
- I intend to love myself and show myself compassion.
- I intend to bring abundance and love into my life.
- I will adopt an abundance mindset for the rest of the day.
What is an intention journal?
This is a journal in which you set intentions for yourself. You are basically declaring what you want to accomplish and putting it in writing. When you set an intention, you are drawing a map of the journey you want to take. If you don’t set an intention, you are going on a journey with no destination. You can write your intentions for the day, the week, or the year.
You will learn about yourself and others when you set intentions. You will understand how they help you and your relationships with others. These are things to write about in your intention journal. Use it to reflect and learn from your experiences so that you can live a more meaningful life.
What are intentions in journaling?
Intentions describe how you will feel and WHY you want to do something. In journaling, when you describe your intentions you describe the WHY. You write about how you want to feel and are basically visualizing feeling that way. When you journal about your intentions, describe why you want to do something. Keep asking yourself why until you get to a meaningful explanation.
Reflect on your progress and how it makes you feel.
How often should you write in an intention-setting journal?
The most important rule is to do what feels right. There might be days when you want to journal a few times a day and then months might go by without an entry. If it becomes a chore, you won’t want to do it.
How to journal about your intentions?
The best way to do it is when you are calm and relaxed. If you meditate or do yoga, then writing after the session is the perfect time. If not, take a few deep breaths before you start.
Describe all the reasons why you want to do what you want to do. Keep asking yourself why and journal about each of these explanations. A good method to get to the root purpose of your endeavor is to keep asking why until you do. For example: My goal is to lose 20 lbs. Why? Because I gained weight and feel fat. Why? Because I ate junk food and never exercised. Why? Because I don’t make my health a priority. Why? Because I work too hard. Why? Because I don’t have a good work self-care balance. Why? I don’t have time that I devote to myself. Now, I have an opportunity to set my goals, my plan and an intention.
My goals: lose 20 lbs
My plan: from 6am-7am I will not work and I will only devote this time to exercise. I will stop working at 5PM and devote 40 minutes to self-care.
My intention: to make my health a priority, have a better work-life balance and to feel good every day.
How to create a 90-day intention journal PDF or hard copy
You can copy the daily intentions page 90 times for a 90-day journal or 30 times for a 30-day journal. Preparing the pages in advance will increase the likelihood you actually use them over a 90-day period.