Intentions That Stick: A Guide to Reclaiming Focus and Direction

Written by Abby Berta

We all experience those moments — feeling like we’re running on autopilot, checking off tasks without purpose, or waking up with that heavy “what now?” feeling. Life gets busy, noisy, and sometimes directionless. When that happens, one of the most grounding things you can do is pause, breathe, and reconnect with your intentions.

But here’s the thing: vague intentions don’t guide us — intentional intentions do.

Why Intentions Matter

Intentions are like an internal compass. While goals are often about achieving something in the future, intentions are about how you want to show up in the present. Setting an intention helps you move through your day with more clarity, calm, and purpose. It's less about checking boxes, and more about aligning your energy with your values.

Registered psychotherapist Natacha Duke, MA, RP, explains it beautifully:

“Setting intentions is really about coming back to yourself, recommitting to your values, and cultivating that in every facet of your life.”

Unlike resolutions, which can feel rigid or pressure-filled, intentions are flexible and forgiving. They can grow and shift as you do — which means you can’t fail at them. That in itself is powerful.

5 Simple Ways to Make Your Intentions More Intentional

1. Start with Reflection, Not Reaction

Before jumping into your to-do list or planning mode, pause and ask yourself:

• What actually matters to me right now?

• What do I need more of — or less of?

• Are the choices I’m making aligned with my own values or someone else’s expectations?

2. Write It Out

There’s something powerful about putting pen to paper. Try:

• “My intention for this season is…”

• “This week, I want to feel more…”

Even writing your intention on a sticky note or phone lock screen can keep it top of mind.

3. Get Specific

“I want to be more mindful” is a great start — but how will you live that out?
Try: “I intend to take three deep breaths before reacting when I feel overwhelmed.”

4. Turn Goals into Gentle Intentions

Instead of: “I want to be more productive,” try:
“I intend to create focused time in my day for what matters most to me.”

This shifts the focus from pressure and performance to clarity and intentionality — making the process more sustainable and aligned with your values.

5. Revisit and Revise

Your life isn’t static — your intentions shouldn’t be either. Check in weekly or monthly:

• Is this intention still serving me?

• Does it reflect where I am now — or who I used to be?

Intentions Build Self-Trust

Intentions aren’t about getting everything right — they’re about getting present. When you regularly return to your intentions, you build deeper self-awareness and strengthen your sense of self-trust. You begin to move through life with greater clarity and calm. Less overwhelmed, more aligned — and more connected to the life you truly want to live.

From that place, it’s easier to move forward — not just toward a goal, but toward a life that actually feels like yours.

Looking for clarity? We're here to help.

Reconnecting with your intentions can be a powerful first step toward feeling more grounded and aligned — but you don’t have to do it alone. Therapy offers a supportive space to slow down, reflect, and explore what truly matters to you. Whether you're in a time of transition, facing emotional overwhelm, or simply craving more direction, we're here to walk alongside you as you rediscover your next steps — with purpose and intention.

Life is complicated. Therapy doesn’t have to be.
Call or text (719) 362-0558 to get started today.

References

Clinic, C. (2025, March 27). Making the Most Out of Setting Intentions. Cleveland Clinic. https://health.clevelandclinic.org/how-to-set-intentions

Philip David Zelazo, Janet Wilde Astington, & Olson, D. R. (2023). Developing Theories of Intention. Psychology Press.