Intentions vs Goals
A goal is usually an outcome you can check off, such as finishing a course. An intention is more about how you want to show up, such as “I will work patiently” or “I will listen more”. Many people use both: the goal gives direction, and the intention shapes how they go about it.
If you want help with the outcome side, see our journal goals ideas.
How to Write an Intention
- Keep it short. One sentence is enough.
- Use positive wording. “I will take breaks” is easier to hold onto than “I will not burn out”.
- Make it about you. Focus on what you can control, such as your actions and attitude.
- Use present or near-future wording. For example, “Today I choose to focus on one thing at a time”.
- Tie it to a value. Kindness, curiosity, health, or honesty can all work.
Daily and Morning Intention Prompts
- How do I want to feel by the end of today?
- What does my body or mind need most right now?
- What is one small thing I can do today that I will be glad I did?
- What situation might test my patience, and how would I like to respond?
- Who do I want to be kind to today?
- What is the one thing that would make today feel worthwhile?
Weekly Intention Prompts
- What do I want this week to be about?
- What am I carrying from last week that I can set down?
- Where do I want to protect my time or energy?
- What is one habit I would like to practice daily this week?
- How will I check in with myself midweek?
If your weeks are work-heavy, our productivity journal prompts can pair well with a weekly intention.
Seasonal and New Chapter Prompts
Use these at the start of a month, season, school term, job, or move.
- What is ending, and what is beginning?
- What do I want more of in this chapter?
- What do I want less of?
- What am I curious about right now?
- What would I like to be able to say about this season when it is over?
- What support do I need, and who could offer it?
Values-Based Prompts
- Which three values matter most to me right now?
- Where in my week do I act on those values, and where do I not?
- What choice would my values suggest for a decision I am facing?
- What is one small action that would bring my day closer to those values?
For a more visual way to explore what you value, try a vision board journal.
Reviewing Your Intentions
Intentions work best when you look back at them.
- At the end of the day, write one line: did I act on it?
- At the end of the week, note a moment when you did and a moment when it was hard.
- Adjust the wording if it no longer fits. An intention is not a rule you have to keep forever.
You can also take the next step toward the future with a letter to your future self, or write about your intention in more detail using manifestation journal prompts.
Frequently Asked Questions
How many intentions should I set?
One per day or week is plenty. Too many make it hard to remember any of them.
Should I write intentions in the morning or evening?
Mornings help you set direction, and evenings help you reflect. Try either, or both briefly.
What if I forget my intention during the day?
That is common. Put it on a sticky note, or set a reminder, and use the evening to reflect without judgment.