Intentions >> Resolutions

The frenzy to create New Year’s resolutions is already upon us, but there’s no need to wait for January. Creating powerful intentions to start a habit or break an old one, or any sort of disruption of the status quo, are much more impactful when you set them regularly. What is done by most people once a year (and abandoned by February) is a tool we can use every day, even every moment. When you set intentions frequently, it’s not about being wishy-washy with your goals. It’s about deciding, at this moment, how you want to show up and be present in your life. 

Here is a list of 7 powerful ways to set intentions, from short term to long term goals:

1- Affirmations

Affirmations are short, positive statements of belief that support you in whatever goals you may have. Yes, they seem corny and when you don’t believe the statement yet, your inner critic will have a field day telling you how silly this is. Do yourself a favor and commit to your affirmation for a month before making a judgment. The more you see and say the statement, the more it will impact your mindset – truly!

Tips for success:

Say them whenever you think of them – in the car, in the morning, while you’re at your desk. Set an alert on your phone with the affirmation. Make a pretty version (or find one) and set it as the lock screen on your phone or the wallpaper on your laptop.  Always make them present tense as if you already possessed or believed the affirmation. Ex. “I am successful” NOT “I will be successful”. 

Examples:

• I CAN do this

• I am safe

• I am in the right place at the right time doing the right thing

• I find joy in every moment

• I trust myself and my abilities

• I love myself

2- Permission slips 

Recently, we covered how permission slips can help to break the fear that holds us in place, especially when there’s perfectionism involved. If you’re new to the idea of permission slips, they are simple and visual statements that set an intention, usually in order to break the status quo. Recently, one of my clients exclaimed, “I don’t know why, but writing permission slips have made a HUGE difference! I can get out of my own way simply by giving myself permission to try something and not have to do it perfectly.”

Write your permission slip(s) in the morning or anytime you notice a self-limiting belief. Put them on sticky notes where you are most likely to see them throughout the day. If they’re work-related, try putting them on your keyboard or monitor. If they’re more personal, try your mirror or the fridge. Be playful with them.

Some of my favorite permission slips:

• I give myself permission to TRY

• I have permission to share my ideas

• I give myself permission to feel (anger, sadness, joy, etc).

3- Journal in the morning

Do you journal? When setting intentions, it’s a great way to go beyond the to-do list and incorporate how you want to show up in the world. Whether it’s setting an intention for your interactions or simply how you want to feel today, journaling is a very powerful technique.

Sentence-starters for your intention-setting journal:

• Today I am grateful for…

• My top priority is… because..

• I will know today was a success if I feel….

• The way I want to connect with others today is…

• Something that could get in the way is… my plan for this is…

4- Release tension, set intention

If you’ve ever had a bad day because of something that happened in the morning, but it influenced how you showed up all day long, try this technique. When switching gears, such as going from creative work to meetings or work to home, Brendon Burchard (author of High-Performance Habits) suggests creating a ritual for releasing the tension/pattern of the previous activity and actively setting an intention for the next one. 

Listen to the audio of this meditation on SoundCloud: Release Meditation Technique by Brendon Burchard

5- Write your long term vision – make it specific

Imagine yourself 6 months or a year (or more) from now, if everything goes well and you have achieved your major goal(s). Write about who you’re with, what you’re doing, where you’re living, how you feel, the skills you’re using, what you’re learning, the smells/textures/colors/emotions. Paint a complete picture so that you could create a movie of your future self. Creating a vivid description helps to maintain motivation because you activate your imagination of what’s possible, where most of us get stuck on the criticism and obstacles. Remembering what’s on the other side will help you stay the course even when life gets tough.

6- Create a vision board

This technique is especially powerful if you are a visual learner because it anchors your intention at a glance. Be sure to include not just pictures of the “stuff” you may gain by achieving your goal but how you want to feel both during and after the goal is reached. Place it in your office or somewhere that you will see it frequently, allowing it to be a visual reminder of your intention.

Ready to get started? Grab some magazines or print some art that speaks to you and cut out the words and images that resonate with your vision of your career, relationships, home, etc whatever you are working towards.  See further instructions here.

Tools to gather:

• ModPodge or similar glue

• foam brushes and cups for glue and water

• scissors

• board of any size and medium (foam, wood, thick paper, etc)

• images for inspiration: magazines, photos, old postcards, old calendars

7- Visualize (meditation)

Sit quietly with the intention to visualize your goal(s). Get into a meditative state and imagine traveling through time to see your future self with the goal already achieved. Immerse yourself in the sights/sounds/thoughts of the scene(s).

What do you notice that could help you find your way here more smoothly? Look at the details of where you are and who you are with. Maybe you find that your goal has shifted in a way that resonates even more and can help you to create a clearer strategy.

Share your thoughts

I challenge you to make intention-setting part of your daily routine. What technique will you commit to trying today?

Let us know in the comments below!