For the last four years or so, Iâve started each new month the same way: by setting a list of intentions. I always use the same prompts and find it a centering practice to anchor myself mentally for the coming weeks.
Unlike goals, setting intentions is a reflection inward. Instead of the goal âI want to eat X amount of calories every day this week,â an intention would be âI will feel nourishment from the foods I consume.â Goals are focused on accomplishment, while intentions focus on our inner life. As Mind Body Green succinctly describes, âGoals are for doing, and intentions are for being.â
In yoga, my instructors often suggest setting an intention for practice. Mine usually revolve around staying centered and balanced or ignoring any invasive thoughts from outside my mat. Yogis use the term Sankalpa, which in Sanskrit translates loosely to intention. Itâs origins are san, meaning "a connection with the highest truth," and kalpa, meaning "vow.â Youâre making a commitment to your truest self.
Itâs not just yogis and new-age folks who are doing this, though. Setting intentions has been linked with easing stress and anxiety, as well as helping people accomplish their goals. According to the National Library of Medicine, âResearch has demonstrated a relationship between intentions and neural activity. Studies have shown that specific brain areas light up when individuals hold strong intentions, indicating heightened neural engagement⌠When our intentions are aligned with our values, we are more likely to resist temptations and make choices that support our long-term goals. Intentions act as a powerful motivator, enhancing our ability to delay gratification and make wise decisions.â
By aligning ourselves consciously with our subconscious desires, we positively enforce new behaviors and thinking patterns.
When you focus on intentions, your mindset shifts from prioritizing outcomes to enjoying the process.
If youâre in the midst of a project, setting intentions is a great way to realign with your priorities. It helps distinguish which goals are ego-centric and which are our true north, tapping into self-compassion:Â This knit scarf is beautiful in its imperfections. My writing has value. This project is worthy of attention.
An additional bonus of intention setting for me is that it helps with the comparison loop I often find myself in. When I see other people launching exciting projects, sharing stunning photos, or even putting together an outfit I never would have thought of, intentions help me refocus on the present and my own goals. Intentions help us turn inward: I am on my own timeline. I have a unique voice to offer the world. My creative contributions are valuable.
So, how do intentions help with our creativity? Because they act as an inner compass. Setting intentions is all about restoring direction, purpose, and motivation, steering us back toward inspiration. True creativity comes from a place of authenticity. My music is uplifting. My cooking connects me to my heritage. I draw to express myself.
Be Positive: Avoid negativity or harsh phrasing whenever you develop an intention or mantra for yourself. Even if your intention is to quit doing something bad for you, frame it in a positive light. âşď¸
Keep it Simple & Specific: Be concise and focused on each intention, and choose your words wisely. Simplicity is key because itâs easy to remember and repeat, like a mantra. Specificity is important because it helps you identify core purpose. I always think of your three Genie wishes. You need to choose your words wisely to make sure the wish comes true in the right way. đ§ââď¸
Use Present Tense and/or Affirmative Tone: The prompts youâll find on the printout are ~technically~ imperfect because theyâre not in the present tense. TRUE intention setting (especially Sankalpas) is meant to be in the present. I AM calm instead of I WANT to be calm. My prompts are for the month ahead, but I keep them in the affirmative: I WILL. However, if you continue to infuse your daily and creative practices with intention setting, think about ones you can use that are grounding, affirmative, and in the NOW. â¨
Have Confidence in Your Purpose: This is really the act-as-if model. Itâs one of the reasons theyâre meant to be written in the affirmative. Certainty in our intentions encourages courage in our actions.
Write Them Down: Putting pen to paper has strong psychological benefits. It helps you organize and clarify your thoughts. Writing down your intentions reinforces your commitment to them and adds a layer of accountability. Plus, if you put your intentions up somewhere where you can see them, it will help slowly but surely rewire your brain to think about them more. âď¸
Here is a free download of the intention list I use every month. (Itâs the same thing, just in color or black and white, for options depending on your printer situation.)
For this creative exercise, I encourage you to print out the worksheet and set some intentions for the coming month. It might also be helpful to meditate on them if thatâs part of your routine.
Give yourself grace and freedom; this is about whatever you seek. Iâve outlined some sample intentions with these prompts. Feel free to use them for inspiration, but also make sure yours are specific to you!
SAMPLE PROMPT INTENTIONS:
I will learn to listen to my body
I will quit comparing myself to others
I will try to set boundaries
I will have a creative impact
I will start being gentle with myself
I will continue believing in myself
I will stop fearing a timeline
I will feel calm
I will be present
The point is to use the prompts however itâs most helpful for you. Maybe the intentions are all related to parenting or a work project youâre knee-deep in. Maybe theyâre just about feeling better about yourself during a slump. Even though Iâve given examples, details, and guidelines - there isnât ACTUALLY a right or wrong way of doing this. Itâs about YOU checking in with yourself and seeing what comes up.
Sometimes, just the act of taking 10-15 minutes of uninterrupted time to reflect is the act of self-love we didnât know we needed. Giving dedicated time to listen to our inner voices makes a significant impact. Give yourself the gift of centering, real self-care, and identifying priorities, both tangible and internal.
If you feel like sharing in the comments, Iâd love to know some of the intentions you come up with! Happy intention setting! â¨