How to Set Intentions: A Step-By-Step Guide

August 2, 2025

Did you know that 92% of people never achieve their New Year's resolutions? Not because they're lazy or not ambitious enough, but because they often lack intentions.

Unlike goals, which are about doing and achieving, intentions are about how you want to live and who you want to be in the present moment. It is with the right intentions that you can take meaningful actions and get closer to achieving your long-term goals.

In this article, you’ll learn the difference between intentions and goals, why setting intentions is a game-changer, how to set intentions effectively, and how daily practices (and even brain-training tools like Mendi) can help you actually live them out!

Key Takeaways

Intentions are about how you want to be, while goals focus on what you want to achieve. When grounded in clear intentions, goals become more meaningful and sustainable.
Intentions act like an inner compass, aligning your daily actions with your values. They make space for compassion, mindfulness, and adaptability in your daily life.
The intention-setting process involves reflection, identifying your core values, writing clear and emotionally resonant intentions, and revisiting them regularly.
Tools like Mendi neurofeedback can deepen and support your practice. Mendi helps train the prefrontal cortex, which is responsible for focus, emotion regulation, and clarity, making it easier to stay mindful and present. With Mendi, your intention-setting practice becomes more consistent, embodied, and mentally supported.

Intentions vs. Goals: What's the Difference?

At first glance, goals and intentions can seem similar, but they serve very different purposes.

Goals are achievements we strive toward, such as getting a promotion or buying a new car. They are future-oriented and measurable. They are about doing. The major issue with goals is that they often lead to pressure or perfectionism.

Intentions, on the other hand, are inward-facing. They reflect who you want to be, not what you want to accomplish. Intentions can help you understand the why behind your goals, as well as get closer to them. With intentions, you can stay flexible and compassionate.

Think of it this way:

A goal might be to write a book.
An intention could be to write with joy and authenticity.

Ultimately, when goals are grounded in intention, personal growth flows more naturally.

Intentions vs. Affirmations

Many people use intentions and affirmations interchangeably, but they indicate different things. Intentions are anchors for how you want to act and feel, while affirmations are tools that can shape your mindset by rewiring limiting beliefs or negative self-talk.

You might set an intention to stay present and open during difficult conversations and pair it with an affirmation like I am safe and strong in vulnerability. Used together, they reinforce a positive mindset.

Examples of Intentions

Here are some examples of intentions you can use as reference:

I intend to meet myself with compassion when I feel overwhelmed.
I intend to stay grounded and present in my daily interactions.
I intend to release self-judgment and embrace curiosity.
I intend to prioritize peace over perfection.
I intend to give my full attention to one thing at a time.
I intend to start my workday with purpose and end it with gratitude.
I intend to notice my thoughts without letting them define me.
I intend to stay aware of my emotional triggers and respond, not react.
I intend to express appreciation daily to those I care about.
I intend to be open, vulnerable, and authentic in my relationships.

Why Is It Important to Set Intentions?

When you set intentions that are aligned with your mindset, values, and principles, you bring a greater sense of clarity into your life. Having intentions can help you move through life with a greater purpose rather than simply reacting to circumstances.

Think of intentions as a compass. They help you stay aligned with your core values even when life gets messy or plans change. This alignment fosters self-awareness. It encourages you to tune in to how you’re feeling.

Intentions are sustainable because they are rooted in self-connection and mindfulness. They reduce stress and anxiety by shifting your focus away from rigid goals and onto how you want to feel and behave in the present. This shift in focus can really make a difference in how you're feeling every day and what you're doing to achieve your long-term goals.

Moreover, setting intentions is a powerful process that encourages spiritual and emotional growth, as well as enhances self-awareness. It brings depth and meaning to your actions, thoughts, and decisions. It can even make you feel that routine tasks are actually opportunities for mindful living.

How to Set Powerful Intentions: A Step-by-Step Guide

It can feel a bit confusing at first–this entire intensions-vs-goals debate–but trust us, it's easier than you think!

First, you have to equip yourself with a bit of patience and self-compassion and be open to creating a deeper connection with your inner world. Because we know that this process can be really difficult at first, we've prepared a step-by-step guide that will help you set powerful intentions that resonate with your true self.

1. Create Space to Reflect

Begin by slowing down and checking in with yourself. Find a quiet space where you feel comfortable and spend some quality time with yourself.

To be able to connect with your inner self, you'll first need to clear your mind. To do this, you can try various grounding techniques like journaling, meditation, breathing exercises, or Mendi neurofeedback (see below for more details).

Then, start by asking open-ended questions like What matters most to me today? or What would make me feel fulfilled right now?

Don't forget that intention-setting isn’t something you can squeeze in between emails or errands. You'll need to set aside some intentional time, even if it’s just five minutes, to fully drop into the process.

2. Identify Your Values and Desires

Attention: your intentions should reflect what you truly care about, not what you think you should care about! We often lose touch with what we really want and instead focus on what we should want. This is why this process is sometimes really challenging and time-consuming.

But the truth is, we all want different things. We all have different dreams. So, try to think about how you want to feel, what qualities you want to embody, or how you want to impact the world around you. Focus on values like kindness, resilience, creativity, and peace rather than tasks or achievements.

Reflect on recent experiences and find the answers to questions like When did you feel most aligned? When did you feel most disconnected? You can also reflect on the past year, outlining the things you've achieved, the things you've learned, and the moments you've discovered yourself.

Use these as clues to discover your core desires. Just listen to yourself, stay true to yourself! After all, you're in a safe space!

3. Identify Your Intentions

When you become self-aware of your values and desires, you can leverage this to identify intentions that align with them.

Keep these in mind when setting intentions:

They should be specific and concise but emotionally resonant.
They should be written down in the present tense. Use empowering language and be creative!
You should be able to recall and repeat your intentions easily, so don't overcomplicate them.

It's recommended to write your intentions by hand. This writing practice solidifies your intentions, making them much more impactful!

4. Connect Emotionally with Your Intentions

Well, the most difficult part is finished! But you're not done yet. It’s not enough to just think or write your intentions. You have to feel them. Visualize yourself living them. Try the following:

Close your eyes and imagine a scenario where you are fully embodying one of your intentions.
Notice how it feels in your body. Does it make you feel calm? Empowered?
Observe what changes in your energy.
If it doesn’t resonate emotionally, rework it until it feels alive, until it lights something up inside you!

5. Revisit and Repeat Daily

Intentions are most powerful when revisited regularly. Why? Because they change way too frequently. Life is not static, and neither are we. An intention you set today may not resonate with you after a week. This is why repeating your intentions daily can help you reinforce them and understand whether they need to be adjusted.

Therefore, start your day by reading your intentions aloud. Consider anchoring your intentions to a daily ritual: during your morning coffee, before checking your phone, or after brushing your teeth. Use reminders like sticky notes, lock screen backgrounds, or alarms with affirmations. Evening reflections can reinforce your intentions, too. You can even pair this practice with gratitude journaling!

6. Stay Unattached to Specific Outcomes

Unlike goals, intentions aren’t about checking off a box. They are not about 10-step plans like goals are. All you have to do is trust the process. Allow your intentions to shape your journey, even if things unfold differently than expected. Let go of the need for perfection. You’re practicing presence, not performance.

When you notice you're off-track, pause and say your intention aloud. Then ask yourself: What’s one small thing I can do right now to reconnect with it? That’s how intentions stay alive, moment by moment.

Ultimately, be open to how your intentions manifest. They might shift your mood, your decisions, and your relationships in unexpected but valuable ways. Remember that today you may embody your intentions with ease, and it may be more difficult tomorrow. That’s part of the practice! Over time, you'll find it much easier to live out your intentions!

Daily Habits to Reinforce Intentions

Have you identified your intentions? Excellent! It's time to reinforce them and - alas! - this can be quite challenging. But as with literally anything we want to change, practice is the secret! Below, you'll discover some tips that will help you in this process.

Journaling with Prompts

Without a doubt, journaling is one of the most powerful self-awareness activities! You can use prompts like How do I want to feel today? or What energy do I want to bring into my work/relationships today? to reconnect with your intentions each morning or evening.

At the end of each day or week, you can also reflect on whether you were able to live out your intentions or not. This will help you track your progress and adjust your intentions when needed.

Practice Mindfulness

Use moments between activities (before a meeting, during your commute, while waiting in line) as mini check-ins. Pause and silently repeat your intention to yourself.

Mindfulness practices help anchor your intentions in reality, in the present moment, which facilitates a greater connection to your thoughts and feelings.

Intentional Breathwork or Meditation

Spend a few minutes in stillness, either repeating your intention like a mantra or simply bringing it to mind while focusing on your breath.

You can also try specific breathing exercises like the 4-4-4-4 exercise or short meditation sessions. Both practices enhance mental clarity and emotional stability, making it easier to maintain focus on your intentions.

Body Anchoring

Choose a physical gesture to pair with your intention, like putting your hand on your chest or pressing your palms together.

Using physical gestures as anchors for your intentions can serve as reminders to stay grounded during challenging moments.

Visual Cues in Your Environment

Place sticky notes, vision board images, or small objects in visible places—on your desk, bathroom mirror, or fridge—that remind you of your intention.

When you surround yourself with visual reminders of your intentions, you continuously get inspired and attract opportunities that will allow you to remain aligned with your intentions.

Compassionate Self-Talk

Throughout the day, especially when you feel discouraged or off-track, try the following:

Repeat your intention to yourself with kindness.
Remind yourself that this is a practice, not a test measuring how well you perform.
Remember that realignment is always possible.

Using positive and supportive self-talk can really help you stay committed to your intentions, especially during challenging moments, and make a step in the right direction. We're only humans, after all. It feels good to give ourselves a break from time to time!

How Can Mendi Neurofeedback Help Set Mindful Intentions?

Let's face it: it has become incredibly difficult to connect with ourselves and set intentions. The world we live in simply does not allow it.

We're flooded with information, we're often glued to our phones, and we get lost on the way to pursue our goals and dreams and complete those endless to-do lists. Self-care and self-awareness stay behind. We might not feel the consequences of neglecting our inner worlds now, but it's certainly unsustainable in the long run. This is why Mendi can be really helpful in this process.

What Is Mendi, and How Does It Work?

Mendi is a neurofeedback device designed to enhance self-awareness and cognitive performance, as well as help you stay grounded and have a clear mind. The technology in our device measures the activity of your prefrontal cortex and provides you with real-time feedback, which aims to reinforce positive states.

The prefrontal cortex is the executive center of your brain. It is responsible for focus, emotion regulation, decision-making, goal-setting, and even stress management. Because of this, Mendi can help you:

Stay focused and aligned
Stay present and mindful
Clear mental clutter
Cultivate self-awareness
See things in perspective

All of these are extremely important in the process of setting mindful intentions. This is why Mendi can help improve your ability to tune in to your internal world and identify the values that truly matter. The more self-aware and focused you are, the more meaningful your intentions become, and the more easily you can live by them.

Get Mendi to Deepen Your Intention-Setting Practice!

Intentions thrive in a focused, clear, and calm mind. And Mendi neurofeedback can be a game-changer in the process of setting intentions.

By using Mendi for just a few minutes a day, you can sharpen your mental clarity so your intentions become a top-of-mind priority. You can also improve self-awareness, which is key to living intentionally. And let's not forget about cultivating the inner stillness that is needed to reflect and realign!

Get your Mendi today to create the mental foundation required for setting powerful intentions that will bring balance into your life!

Frequently Asked Questions

How to set intentions?

You can set intentions by identifying how you want to feel or who you want to be. Here's an example: "I intend to approach challenges with calm and confidence." Write down your intentions in the present tense and make sure they resonate with your values.

How do I figure out my intentions?

To figure out your intentions, you need to reflect on your core values and how you want to show up each day. You can try journaling or other self-awareness activities that will help you uncover your true intentions.

What are examples of good intentions?

Some examples of good intentions include "I intend to speak kindly to myself," "I intend to lead with curiosity instead of judgment," and "I intend to observe my thoughts instead of letting them define me."

How do I manifest my intentions?

You can manifest your intentions by connecting with them emotionally, repeating them daily, and aligning your actions and mindset with the energy and values they express.

How can I make my intentions more powerful?

To make your intentions more powerful, write them down and connect emotionally with them. Revisit them daily and remember to stay unattached to the specific outcomes to avoid striving for perfectionism.

How can Mendi neurofeedback support my intention-setting practice?

Mendi neurofeedback can really boost your intention-setting practice by enhancing your self-awareness, focus, and emotional regulation. This means you'll find it easier to set clear intentions and stay aligned with them.

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