The Power of Intention in Achieving Goals: A Comprehensive Guide

By now, many of those well-meaning resolutions from late December or early January have faded into the background (don’t worry, it happens to the best of us). In fact, studies show that 92% of people who set goals don’t achieve them, and even more never set goals in the first place. But here’s the good news you can use the power of intention in achieving your goals!

The key? Renew your intention, stay engaged, and embrace failure as part of the process. Because setbacks aren’t the end—they’re just feedback on the way to success. Let’s make this month count!

What Does It Mean to Live with Intention?

Intention is more than just a goal or a wish—it’s a conscious decision to show up in your life with purpose and direction. Being intentional means choosing your thoughts, actions, and energy with awareness instead of simply reacting to whatever comes your way. It’s about aligning what you do with what truly matters to you, whether that’s in your relationships, your personal growth, or the way you spend your time.

When you live with intention, you stop drifting and start creating—a life that feels meaningful, fulfilling, and fully your own. Intention has a powerful impact in all aspects of your life, and especially in goal achievement.

Living intentionally means waking up each morning with clarity about how you want to approach your day. It’s about making deliberate choices rather than falling into habitual patterns that don’t serve your highest good. Think about the difference between scrolling mindlessly through social media because it’s become an automatic behavior versus choosing to spend 15 minutes connecting with friends online before moving on to more meaningful activities.

The intentional life is one where you’re in the driver’s seat, not just a passenger being carried along by circumstances and old conditioning.

Being Intentional vs. Setting Goals

Being intentional is a trendy topic these days. Especially early in the year, people like to set goals. It’s easy to confuse intentions with goals, but they’re pretty different. Goals are WHAT you want to DO. Intentions are WHO you want to BE.

Your mind is an amazing search engine, like the Facebook algorithms that show you more of what they think you want to see. Your mind confirms whatever you tell it you believe. That’s true science! If you consciously set your intentions, they will align your actions with your values. By setting intentions, you bring action and LIFE to your goals. They bring presence to your thoughts. Thoughts become intentions, and then fueled with action, they become things. They become real live occurrences and results in your life.

So, by keeping yourself focused on your intention, your mind will go looking for examples or confirmation of the things you want to be or become in your life and will help you keep those commitments to yourself. This is the key to keeping your promises to yourself.

Let me break this down with a practical example: Say you set a goal to exercise three times a week. That’s great! But without the underlying intention of becoming a person who prioritizes health and values physical wellbeing, that goal will likely falter when life gets busy or motivation wanes. The intention—to be someone who honors their physical health—becomes the anchor that holds the goal in place when challenges arise.

The Science Behind Intention Setting

There’s fascinating neuroscience that explains why intentions are so powerful. When you set an intention, you activate the reticular activating system (RAS) in your brain—a bundle of nerves that filters out unnecessary information and draws your attention to what’s important.

Have you ever noticed how after you decide to buy a particular car, you suddenly see that model everywhere? That’s your RAS at work. The same mechanism operates with your intentions. When you decide to become more patient, for instance, your brain starts noticing opportunities to practice patience that it might have filtered out before.

This creates a powerful feedback loop: your intention directs your attention, which influences your actions, which reinforces your intention. It’s a self-fulfilling cycle that can dramatically accelerate your personal growth.

The Difference Between Goals and Intention

Have you ever reached the end of the day and realized you still haven’t done the one thing you intended to do? Or maybe you said something that came out all wrong—harsh, dismissive, not at all what you meant?

That’s the tricky thing about intention. It’s often defined as a purpose, objective, or goal. But here’s the real kicker:

Goals are about DOING. Intention is about BEING.

Let that sink in. Go ahead, write it down—I’ll wait.

When you set a goal, you’re focused on an outcome: lose 10 pounds, save $5,000, earn a promotion. These are all wonderful aspirations, but they’re external markers of success. Intentions, on the other hand, are internal commitments to showing up as a certain kind of person: someone who honors their health, practices financial discipline, or demonstrates leadership qualities.

Goals can be achieved or failed. Intentions can be practiced every single day, regardless of external outcomes. This is why intentions have staying power that goals often lack.

Why Intention Matters More Than Goals

We often focus on what we need to do to reach our goals, but the real magic happens when we focus on who we need to become.

Take my championship chorus, for example. We don’t fixate on winning—we focus on being excellent. We show up like champions. We build habits that professionals would have. We arrive on time, put in the work, and individually refine our craft so we can bring our best to the group. Winning happens because we embody excellence first.

The same is true in every area of life. You can’t accomplish your goals without intending to accomplish them. And that starts with setting clear intentions about who you are becoming.

I’ve seen this truth play out countless times in my own life and in the lives of my clients. People who focus solely on goals often find themselves feeling empty even after achieving them, wondering, “Is this all there is?” Meanwhile, those who anchor their actions in meaningful intentions experience fulfillment along the journey, not just at the destination.

The Power of Identity-Based Change

When you shift from outcome-based goals to identity-based intentions, you tap into one of the most powerful forces for personal transformation. Instead of saying, “I want to write a book” (outcome), you begin thinking, “I am a writer who writes daily” (identity).

This seemingly subtle shift creates profound changes in your behavior. Research in habit formation shows that when you link behaviors to your identity, you’re more likely to stick with them long-term. It’s the difference between “I’m trying to quit smoking” and “I’m not a smoker.” The latter reframes your entire relationship with the behavior.

Your brain wants to maintain consistency between your actions and your self-image. When you deliberately reshape that self-image through intention, your behaviors naturally align to match it. This is why intention-setting can create change that lasts long after the initial motivation fades.

Why Not Just Set a Goal?

Of course, goals are important because they get us out of our comfort zone and onto bigger and better things. They are the steps, from beginner to pro, that impact the biggest growth. But the act of setting a goal doesn’t mean you’re guaranteed to achieve it.

To achieve your goals, you need to identify the steps that will get you from point A to point B. To stay committed to those steps, you need the right focus and mindset to get you there. Without the right mindset (which we talked about last month), it’s easy to get distracted or talk yourself out of your goals. That’s why you need an intention. It’s a reminder of what you are capable of. It helps you to not be swayed by your thoughts when they try to convince you that other things are more important, or that you’re not capable of accomplishing your goal. An intention is a reminder of what to focus on.

Think of it this way: goals provide the destination on your GPS, but intentions determine how you’ll drive the car. Will you be rushed and stressed, honking at other drivers? Or will you be present and patient, enjoying the journey? Both approaches might get you to your destination, but they create vastly different experiences along the way.

How Intentions Shape Your Reality

There’s a profound truth that most people miss: your intentions shape your perception, and your perception creates your reality. When you set an intention to be more grateful, for instance, you start noticing things to be grateful for. Are there suddenly more blessings in your life, or are you simply perceiving what was always there but previously overlooked?

This is the secret power of intention-setting—it literally changes what you see and experience in your daily life. Two people can go through identical circumstances but have completely different experiences based on their intentions.

I experienced this personally when I shifted from an intention of “proving my worth” to an intention of “serving with joy” in my business. Nothing changed externally—same clients, same work—but everything felt different. Challenges became opportunities for growth rather than threats to my ego. Client interactions became more authentic and less performative. My satisfaction skyrocketed, not because my circumstances changed, but because my perception did.

Intentions Become Your Habits, Which Create Your Growth

Intentions keep you focused and present, because aren’t we all just a little bit on auto-pilot throughout our days? An intention is more about “why” and less about “what.”

Intentions become behaviors, which become habits, which become growth, which fulfill your destiny. Intentions support your beliefs. So, if you want to change your beliefs or behaviors, maybe act more confident, as an example, you have to look for evidence of the things you’d like to see more of, and eventually you’ll start believing too. It’s kind of a fake it till you make it process. Act “as if” and it’ll eventually start happening naturally.

This cycle—from intention to habit to growth—is the backbone of sustainable personal development. Each step builds on the previous one:

1. Intention: Your conscious choice about who you want to be
2. Behavior: The actions that align with that intention
3. Habit: When those behaviors become automatic
4. Growth: The cumulative effect of consistent habits
5. Transformation: The lasting change in your identity and capabilities

The beauty of this process is that it works in any area of life. Whether you’re developing leadership skills, improving your relationships, or mastering a creative pursuit, the pathway remains the same. Start with clear intention, and the rest follows.

Common Obstacles to Living with Intention

Even with the best intentions (pun intended!), we all face challenges in staying true to our deepest commitments. Here are some common obstacles and how to overcome them:

1. Distraction and Information Overload

In today’s hyper-connected world, countless things compete for your attention. Social media, news, work demands, and family responsibilities can pull you in multiple directions, making it difficult to stay focused on your intentions.

Solution: Create intentional boundaries around your time and attention. This might mean designating certain times of day as “phone-free,” using apps that limit social media usage, or simply being more selective about what information you consume.

2. The Tyranny of Urgency

When everything feels urgent, the important-but-not-urgent aspects of life—like personal growth, relationship building, and health—often get pushed aside.

Solution: Schedule time for your intentions just as you would for an important meeting. Block time on your calendar for the activities that align with who you want to become, not just what needs to get done. Intentional planning is the best way to experience the power of intention in achieving goals.

3. Fear and Self-Doubt

Sometimes, living intentionally means stepping outside your comfort zone, which can trigger fear and self-doubt. These emotions can quickly derail your best intentions if you let them.

Solution: Acknowledge your fears without letting them make decisions for you. Remember that growth happens at the edge of comfort, and temporary discomfort is often the price of becoming who you want to be.

How to Embody Your Intentions Every Day

Visualize Your Future Self – Close your eyes and picture yourself six months from now, living fully into your intentions. How do you feel? What habits do you have? The more vividly you imagine it, the more real it becomes.

Act ‘As If’ – If your intention is to be confident, ask yourself, “How would a confident person handle this situation?” Then, do that. This simple shift rewires your brain to align with your desired identity.

Create Reminders – Write your intention on sticky notes, set a phone reminder, or make it your screensaver. Keep it in front of you!

Start Small – If you want to be more disciplined, start by making your bed every morning. Tiny wins build momentum.

Use the 5-Why’s Exercise – Have you tried the 5-Why’s exercise in my Vision Guide? (You can grab it HERE.) It’s such a good tool for getting in touch with why you want, or don’t want, to do something in your life. That last WHY is the key to setting powerful intentions.

Additional Practices for Living Intentionally

Morning Intention Setting: Before checking your phone or email each morning, take three deep breaths and set your intention for the day. This might be as simple as “Today, I will approach challenges with curiosity instead of judgment” or “Today, I will prioritize connection in my interactions.”

Intentional Transitions: Use the transitions in your day—driving home from work, walking into a meeting, sitting down for dinner—as triggers to reset your intention. These brief moments of awareness can prevent you from carrying stress or distraction from one part of your day to another.

Evening Reflection: Before bed, reflect on how you embodied your intentions throughout the day. Rather than judging yourself, simply notice what supported or hindered your alignment with your intentions, and consider adjustments for tomorrow.

Environmental Cues: Create physical reminders of your intentions in your environment. This might be a meaningful object on your desk, a quote on your mirror, or even a specific piece of jewelry that represents your commitment to yourself.

Accountability Partners: Share your intentions with someone who can help hold you accountable. This doesn’t mean they police your behavior, but rather that they provide a supportive mirror, reflecting back to you when you’re in or out of alignment with your stated intentions.

Turning Setbacks into Stepping Stones

Here’s a truth that transformed my own relationship with intentions and goals: setbacks are not failures—they’re feedback. When you miss the mark on living according to your intentions, it’s not a sign to give up; it’s an invitation to learn and adjust.

I remember when I set the intention to be more present with my family, only to catch myself checking email at the dinner table that very night. Rather than declaring myself a hopeless case, I got curious: What triggered that automatic behavior? What need was I trying to meet? This compassionate inquiry revealed that I was anxious about an unresolved work issue, and checking email was my way of seeking relief.

With that awareness, I could address the underlying need (by scheduling 15 minutes after dinner to tie up loose ends) while recommitting to my intention of presence. The setback actually deepened my understanding and strengthened my resolve.

This is the power of treating intentions as a practice rather than a performance. There’s no failing—only feedback and refinement.

Aligning Your Environment with Your Intentions

Here’s something not enough people talk about: your physical environment has a massive impact on your ability to live intentionally. If your intention is to be more creative, but your workspace is cluttered and chaotic, you’re fighting an uphill battle. If you intend to prioritize health, but your kitchen is stocked with processed foods, your environment is working against you.

Take some time to audit your spaces. Does your home reflect and support who you’re becoming? Does your office? Your car? Your digital environment? Small adjustments to these spaces can create powerful momentum toward living your intentions.

Consider creating “intention zones” in your home—areas specifically designed to support particular aspects of who you want to be. This might be a cozy reading nook for the curious learner you intend to be, a dedicated meditation corner for the mindful presence you want to embody, or a well-organized workout space for the physically vital person you’re becoming. I love applying the power of intention to achieve goals in design as a support mechanism.

Final Thoughts: What’s Your Intention for This Month?

With Q1 coming to a close, now is the perfect time to recommit to your intentions. Take a moment to reflect:

Who do you want to be by the end of this month?

What intention will guide you through the rest of this quarter?

How can you show up more intentionally in your daily life?

Write it down. Say it out loud. And most importantly, take action. Because when you live with intention, you don’t just chase goals—you become the person who naturally achieves them.

Remember, living intentionally isn’t about perfection; it’s about direction. Every choice is an opportunity to align with your deeper purpose and values. Every moment is a chance to practice being the person you want to become. And every day is a fresh start to recommit to that journey. You’ll perfect the power of intention in achieving goals.

The path of intention is less about arriving at a specific destination and more about how you travel—with awareness, purpose, and authenticity. As you move through the remainder of this quarter, let your intentions be your compass, guiding you toward meaningful growth and fulfillment. If you’d like to read more on this topic, check out an earlier post titled: How Setting Intentions Can Help you Achieve Your Goals.

What’s one intention you’re setting for yourself this month? Drop it in the comments—I’d love to hear!

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