What the Heck is an Intention? (And Why Do I Want to Set One??)

Most of us wake up and go straight into autopilot mode. The alarm goes off, we check our phones, and before we’ve even had coffee, our brains are already sorting through what needs to get done.

And just like that, we’re reacting to the day instead of leading it.

It’s easy to let life pull you along—one task, one email, one obligation at a time—until your days become a blur of responsibilities without much space for you.

This is where intention comes in.

Unlike a to-do list, which is about what you need to get done, an intention is about how you want to move through your day—who you want to be in the process.

But what does that actually mean? And how do you do it in a way that doesn’t feel like just another thing to add to the list?

Let’s break it down.

What It Means to “Intend” Something

To intend something is to bring deliberate awareness to how you experience your life.

It’s not about controlling outcomes or forcing a particular feeling. Instead, it’s about choosing the energy and mindset you want to carry with you, regardless of what happens.

Think of it like setting an internal compass. Life may still throw unexpected challenges your way, but an intention helps you navigate those moments in alignment with what actually matters to you.

For example, if your day is packed with obligations, you might set an intention to move through it with steadiness and ease.

If you’re feeling uncertain about the future, you might choose to trust yourself, even when you don’t have all the answers.

Nothing about your circumstances changes—but how you meet them does.

Without intention, it’s easy to fall into old habits, reacting to whatever demands the most attention. But when you set an intention, you create a sense of purpose in how you show up for yourself, no matter what the day holds.

Without Intention, Life Runs on Autopilot

Most of us live by patterns—morning routines, work schedules, daily obligations. In some ways, that’s helpful. It keeps things running. But it also means that if you aren’t careful, you can go through your entire day without ever really being present for any of it.

You wake up, check your email, get through meetings, handle family needs, tackle errands, zone out on social media, go to bed—only to repeat the same cycle tomorrow.

It’s not that any of these things are wrong. The problem is when you move through them without stopping to ask yourself if this is actually how you want to experience your life.

Intention interrupts this cycle. It reminds you that you have a say in how you feel and how you move through your day. Instead of just reacting to what’s in front of you, you get to decide what matters most.

It’s a way of reclaiming your time, your energy, and your presence.

Intentions vs. Goals: What’s the Difference?

It’s easy to confuse intentions with goals, but they aren’t the same.

A goal is something you achieve—it has an outcome attached to it.

An intention is about the way you experience the process—it focuses on how you want to feel and show up in the moment.

For example, if you set a goal to work out three times a week, your success depends on whether or not you do it. But if you set an intention to move your body in ways that feel energizing, success isn’t tied to hitting a specific number. It’s about honoring the experience in whatever way feels good that day.

Goals push you toward an endpoint. Intentions keep you connected to yourself along the way.

You can (and should) have both, but intentions are what help you stay present, aligned, and engaged while working toward what you want.

Common Pitfalls When Setting Intentions

If you’ve spent years prioritizing everyone else, intention is a way to start listening to yourself again.

But many people struggle with guilt, self-doubt, or feeling like they’ve “failed” if they don’t follow through perfectly.

Let’s reframe that:

• You’re not doing it wrong if you forget. Intention is about returning, not perfection.
• It’s okay to shift. If an intention no longer resonates, you can change it.
• This isn’t self-improvement—it’s self-connection. There’s no finish line.

How to Keep Your Intentions Present Throughout the Day

Intentions only work if you stay connected to them. Otherwise, they fade into the background, and by midday, you’re back in reaction mode.

Rather than trying to “remember” your intention, build it into your routine.

Maybe you repeat it to yourself while making coffee. Maybe you pause midday and ask, Am I moving through my day the way I intended? Maybe you write it on a sticky note where you’ll see it often.

Whatever helps you return to it—do that.

Final Thought: The Power of Living With Intention

Some days, your intention might feel expansive and exciting. Other days, it might just be:

• “I intend to get through today with as much grace as possible.”

Both are valid.

What matters isn’t how perfectly you follow through. What matters is that you keep coming back to what matters most to you.

So before the world starts making demands of you, take a moment to ask yourself:

What do I intend for myself today?

Because the more you practice asking that question, the more your life begins to reflect the answers.