The end of the year is upon us, and for many people that means it’s time to set New Year’s Resolutions. I put those words in capital letters because resolutions can take on a daunting, larger than life quality. Though the list of goals we create for ourselves for the coming year starts out as motivation to make changes for the better (I’ll stop eating sweets! I will exercise every day!), we often get derailed because these goals are vague and difficult to achieve. Those Resolutions end up getting put to the side, left incomplete and reminders of what we did not accomplish.
While goal setting is a vital part of growth and wellness, an important adjunct to setting and achieving those goals is a practice called intention setting. Intention setting goes hand in hand with mindfulness. To be intentional is to do things purposefully, with thought. Rather than thinking about how you will feel in the future after achieving a goal, intention setting focuses your awareness on your day-to-day actions and habits, and helps you make small, mindful choices that improve your happiness and well-being. Being intentional with your thoughts and actions helps you return to the present moment, one of the main tenets of mindfulness. Many yogis will start a yoga class by offering an opportunity for each person to set an intention for his or her practice. It can be simple, a single word even – breath, love, grounding; it offers the opportunity to pause, return to the moment and consider what quality you wish to nourish during that day’s practice.
Examples of daily intentions:
– I will be patient with myself. – I will be open to new opportunities. – I will drink plenty of water today.
– I will be kind to myself. – I will not rush through my daily routine.
The practice of intention setting is a useful tool for all people, and that includes those living with brain injury. Setting goals for recovery is a key part of the rehabilitation process, and allows people with brain injury, their caregivers and their medical team to chart their progress. However, if one is solely focused on one’s future outcomes, he or she may get lost in day-to-day life, allowing time to pass without awareness while waiting for a Big Change. Often I talk with my clients about learning ways to thrive in their present level of functioning while continuing to work toward personal goals. Intention setting is a tool that can be used in conjunction with goal setting to address this need. There is no pressure or expectation associated with intention setting; rather, it is an opportunity to come from a positive perspective and challenge yourself to think about how you would like to feel and act throughout your day. Some steps you can take to set intentions include:
- Start small. Ask yourself:
- How do I want to feel today? (e.g. present, connected, calm, etc)
- How do I want to approach my day or a given task?
- Write down your intention and check in with yourself by asking: “Am I making choices that are in line with my intention?” If not, what can I do differently?
- Acknowledge progress, no matter how big or small.
Through the process of intention setting, we are shifting our focus from external factors in our lives that are out of our control to our internal feelings, desires and motivations. You’re really asking yourself: what part of me do I wish to nourish today?