Setting intentions

It was at the end of 2016. My startup went belly up, my relationship was over. My social life was on hold. I had nothing. I explained the whole story here on YouTube in a video.

I decided to start traveling and when I was in Bali I bought myself a Tri Datu Bali bracelet. When putting it on I set the intention to follow my heart more in life. Both in business as in love life.

I truly needed something to remind me every day of my intentions.

I am writing this article after that moment I started to dive into setting intentions. There’s a whole science and approach behind it that works best.

Let me share my insights with you on how to set intentions.

What Is Setting Intentions?

Setting intentions is about creating a clear, focused purpose for your actions, your thoughts, and your energy. It means deciding what you want to achieve when it comes to external goals. It’s about deciding what you want to manifest in your life, relationships and work.

Consciously setting intentions makes you decide what energy to bring to life instead of simply drifting through it.

Setting intentions is not just a to-do list with a couple of boxes you have to thick. It’s about accomplishing aligning your actions with a deeper sense of purpose. Setting intentions for the day or a longer period like 2025 gives you clarity. It brings a sense of direction.

Now, setting an intention is not like setting a goal, just to make that clear. Setting an intention is more about how you want to feel or be as you work toward that goal. Or how you would like to be, behave or feel in life in general. It’s like deciding what kind of attitude or energy you’ll bring along the way.

Why is Setting Intentions Important?

Setting intentions helps you live and lead with purpose while staying mindful. When you know what you want to achieve, it gets a lot easier to make decisions. It reduces stress by giving you a clear focus and helps you move through life more fluently rather than just being reactive to situations.

Setting clear intentions also brings a feeling of empowerment and motivation. Whether it’s a daily intention or a long-term one for the year to come, setting intentions ensures that you are moving toward the things that matter to you the most.

How to Set Intentions

Setting intentions is more than just setting goals; it’s about aligning your daily actions with your deeper values and long-term aspirations.

Let me share with you a step-by-step guide on how to set intentions effectively. Followed by some examples that might help you envision your intentions.

1. Reflect on Your Values & Goals

Before setting intentions, reflect on what’s important to you. Consider your core values, long-term goals, and areas of life that need more attention.

If you want to set clear intentions you need to understand what’s important to you. For example, if your priority is personal growth, you might set an intention to focus on learning something specific about self-improvement. If building stronger relationships is key, you might set intentions to be more mindful during the day when you have a conversation.

Now, my highest value in life is freedom. So whenever I set an intention that goes against that it just doesn’t work. Say for example I want to commit to a certain office in my hometown, I set the intention to go every day cause working hard helps me grow my business.

The problem, that intention goes against my number one value, freedom. So I can pull it off for some days, but me, Ruben, as a person, needs freedom. So sometimes I wanna work there, and sometimes at the office of a friend. Or at home.

So step number one is for sure getting your value clear.

2. Be Specific with Your Intentions

Step number two is to be very specific with your intentions. Avoid vague or general intentions like "I want to be happier." These general intentions don’t help you set goals or stay focused on your intention. It’ll get lost in vagueness. Instead, set your intentions specific and actionable so they’re easier to follow through on.

For instance, if improving health is your goal, a specific setting intention example could be, "I intend to nourish my body by eating whole foods and exercising three times a week." When your intentions are clear, it’s easier to stay committed and track whether you’re living in accordance with them.

When you order one of our bracelets you get a card to set your intention for the bracelet. If you then look on your wrist at your daily reminder and the intention is “I want to be happier” then most likely nothing changes.

If, however, you have set the intention to eat whole foods every day, it’s a direct connection to something actionable. Did you or did you now do it?

3. Write Down Your Intentions

Writing down your intentions solidifies them, it makes them “hard”. There have been a ton of studies & research done by Universities that all conclude the same, write down your intentions and goals. Whether you use a journal, a notepad, or the intention card from your Chibuntu bracelet, writing them down helps make your intentions real and serves as a constant reminder.

Chibuntu’s intention bracelets come with a card specifically designed for this purpose. Carry the card in your wallet, place it on your desk, or hang it somewhere you’ll see it regularly, the toilet right in front of you for example. ;-)

Every time you see the card, it will remind you of the intentions you’ve set, keeping you focused and mindful.

Now, I don’t communicate my intentions to others that much. They are my personal goals and I rather show than tell. So I carry them in my wallet, or put them somewhere I only know where they are. So choose what fits your personality here.

4. Set Both Long-Term and Daily Intentions

It’s important to differentiate between long-term and daily intentions.

Long-term intentions such as setting intentions for 2025 focus on the bigger picture. So what do you want to achieve over the next year? Could be career growth, improving a relationship, or working on your personal development.

These might include intentions like, "I intend to advance my career by acquiring new skills," or "I intend to strengthen my relationships by being fully present."

Daily intentions, on the other hand, are smaller, more immediate goals that align with your broader intentions and with your values in life.

For example, if your long-term intention is health-focused, a daily intention might be, "I am making healthy food choices today" or "I dedicate 30 minutes to physical activity this afternoon."

By setting both long-term and daily intentions, you ensure that each day contributes to your bigger goals while keeping you grounded in the present. Many people underestimate what can change if they stick to their intentions, chase their dreams, and live up to their values.

5. Use Tools to Stay Reminded of Your Intentions

It’s easy to forget your intentions in the rush of everyday life. Using tools to remind yourself of your intentions can help keep you on track.

One of the most effective tools is Chibuntu’s Intention bracelet. Every time you glance at your wrist, the bracelet reminds you of the intentions you’ve set. This physical reminder keeps you focused, especially in stressful or busy moments.

In addition to bracelets, you can use apps like Calm or Insight Timer for guided meditation sessions that help reinforce your intentions. They also let you journal a short text everyday where you can set your intention. They automatically ask for it at the end of a meditation session, so use it.

Journaling apps, like the 5-Minute Journal, allow you to write down your intentions each morning and reflect on them at the end of the day.

Another option is to create visual reminders, such as placing sticky notes or cards with your intentions in visible areas around your home or workspace. Or even as a screensaver.

6. Revisit, Learn and Adjust Your Intentions

Setting intentions isn’t a one-time process, set and forget kinda thing. Your intentions should evolve as your life changes. You’re not a tree, so you change in life too. Change because of the things you learn in life, or the phases you go through.

When I was in my early twenties I thought I would always stay the same, be the same, but now 20 years later I know that was a total BS thought. In another couple of years I’ll be different again.

So regularly revisiting and adjusting your intentions helps ensure they remain relevant and aligned with your current priorities, and with your current vision & values.

Ask yourself: Am I staying true to my intentions? Are my intentions still aligned with my values? If not, what adjustments need to be made? Regular reflection keeps you accountable, so plan them. Put them on your agenda. I do that once a month on a Sunday morning. I brew myself a nice cup of coffee, get my journal and reflect.

Sometimes, life will shift your focus, and that’s okay. Revisiting your intentions ensures that you’re always moving forward with clarity and purpose, whether focusing on daily actions or setting long-term intentions for 2025.

Setting Intention Examples

Setting mindful intentions is a deeply personal and transformative process that guides your daily actions and overall growth.

To give you more of a feeling of how they look like I wanted to give you some examples. I hope they inspire you and resonate with you. I hope they trigger you to think about your own. Don’t forget that your intentions are yours, so they should align with your vision and your values in life.

Let’s go through some examples.

1. I communicate openly and authentically in all my interactions.

This intention encourages honesty and authenticity in relationships. It reminds you to speak from the heart and express your thoughts and feelings clearly and respectfully. The challenge is of course to have your intention top of mind.

2. I honor my physical and emotional needs daily by eating whole foods and journaling every morning.

This intention emphasizes the importance of self-care by focusing on well-being. It encourages listening to your body and emotions and ensuring you take time to rest, exercise, and nurture yourself mentally and physically.

3. I build and nurture meaningful relationships by being present every time I communicate with someone.

Prioritizing relationships means investing time in the people who matter most to you. This intention is about creating deep, lasting connections by showing empathy, listening actively, and being fully present with others.

4. I trust my instincts and make decisions aligned with my values.

Following your intuition can lead to more fulfilling choices. This intention reminds you to trust your inner voice and avoid being swayed by external pressures or expectations. You could add another ‘by ____’ here as well. Like journaling every day to better listen to your instincts.

5. I move my body daily with joy and gratitude.

Rather than seeing movement as a chore, this intention focuses on celebrating the ability to move. The goal is to feel joy in physical activity and approach it with gratitude. Staying conscious is the challenge here.

When you walk through the office or the city center, you need to stay conscious of how you move your body. It all has to do with posture, which can change your life if you do it correctly.

6. I embrace all my emotions without judgment.

Setting intentions like this fosters emotional resilience by encouraging you to accept your full range of feelings. Whenever an emotion comes up, you feel it, embrace it and accept it. You are not your emotions, you have them.

Even when you’re a guy with a wife and two kids. A demanding job, sports in the evening, and a group of friends you still try to see. You can still have emotions. If you don’t listen to and acknowledge them they will weigh on you sooner or later. So this is a good intention to set for many of us.

7. I focus on personal growth by learning something new weekly.

Continual learning fuels growth and development. Dedicating time to expanding your knowledge or skills helps you stay curious. It opens you up to new opportunities for improvement in both personal and professional life.

8. I practice gratitude daily by acknowledging three things I’m thankful for.

Gratitude shifts your perspective toward positivity. Set aside time each day to reflect on what you’re thankful for. This will help you focus on the good, no matter how small, and foster a more positive mindset.

The 5-minute journal is an amazing tool for this. Both their app as well as their physical journals.

9. I am financially responsible by saving a portion of my monthly income.

This intention encourages mindful spending and regular saving, helping you stay on track with your financial goals while maintaining a balanced approach to money management.

10. I stay present and mindful in everything I do.

This is a big one. I once read the book The Presence Process. That’s all about this intention. It takes you through a process week by week to become more present. Not easy to follow through, but so worth doing.

Anyway, being present means fully engaging in the current moment without distractions. This intention encourages daily mindfulness, helping you focus on each task or experience. No matter if you’re writing an email, having a chilled conversation with colleagues, or playing with your kids after dinner. It’s a beautiful intention to set and to live by.

I hope these 10 examples gave you a bit of a feeling on how to set your intentions. Again, knowing your value is important. So go through the steps outlined before, let yourself be inspired by the examples, but do create your own.

Bigger life intentions are important, but so are the daily ones. Let’s go through an even simpler process to set those.

How to Set Intentions for the Day

Setting intentions for the day helps you approach the day with clarity and focus. It’s a powerful part of a morning routine and sets the tone for how your day unfolds. Here’s how to set daily intentions effectively.

1. Start Your Morning with Reflection

Before jumping into your day, take a few moments to reflect on what you want to achieve and how you want to feel that day. This quiet moment of reflection allows you to connect with yourself and decide what matters most today. Ask yourself, "What kind of energy do I want to bring to my day?" or "What do I want to focus on today?"

I usually do this with my morning coffee. When you have kids it gets a bit more tough, but you could wake up 30 minutes earlier and give yourself some personal me-time. The Miracle Morning is an amazing book written about it. Worth the read and worth trying.

2. Make It a Habit

Incorporating intention-setting into your morning routine helps develop a habit. By setting intentions daily, you consistently practice mindfulness and purpose. Some people use meditation or journaling to set their intentions each morning, while others simply take a few minutes in silence to think about their goals for the day.

3. Choose Intentions That Align with Your Bigger Vision

Daily intentions should align with your long-term goals, your vision, and your values. They shouldn’t be too big though, as it only covers what can be done today. So focus on what’s achievable today. For example, if your long-term goal is to improve your health, your daily intention could be, "I will make healthy food choices today and cook for myself." These smaller steps help you move toward your bigger intentions.

How to write a good intention?

As you might have spotted in the examples and have read before, it’s important to write a good intention. Keeping it too vague will just make it not work and less valuable for you in life.

So here just an example of how a good intention looks like from a writing perspective.

I ____ (verb) ____ (what) by ____ (the how, the measurable action).

It’s that simple. Try it out with different things.

Tools to Help Set Intentions

We’ve talked about it briefly, the tools. Let’s dive a bit deeper.

Tools can help you set and stay committed to your intentions.

It's important to find what works best for you. Whether it's journaling, meditation, or visual cues in your environment. Experiment with different tools & techniques to see what resonates with you and what helps you stay aligned with your intentions.

Remember that consistency is key, so try to integrate these practices into your daily routine to maintain focus and commitment.

Consistency in using some of the tools mentioned below will help reinforce your commitment to your goals. Make them a part of your everyday life, and you'll see the positive impact they can have on your overall well-being and success.

Reminder Bracelets & Intention Cards

Intention cards are a simple yet powerful tool for staying connected to your goals. With our intention bracelets, you receive a small card where you can write down your intention for that bracelet. You’ll wear them while being on a journey, so they keep you accountable every single day. The bracelets act as physical reminders of the commitments you’ve made to yourself, so writing your intention on the card is important when putting them on. Watch my founder story here and you’ll find out why.

Meditation Apps

Meditation apps like Calm and Insight Timer offer guided practices that can help you focus on intention-setting. These apps provide structured sessions dedicated to mindfulness and reflection, allowing you to start or end your day with clarity.

Whether free or paid versions, many of these apps include specific meditation tracks designed to help you set and reinforce your intentions, guiding you through centering yourself on what matters most.

Using a meditation app can help create a daily routine for setting intentions. Meditating for just a few minutes can reconnect you with your goals and help you approach the day with focus and purpose. These apps also offer reminders and tracking features, ensuring your intention-setting becomes a regular, mindful practice.

Journaling Apps

Journaling is a powerful tool for self-reflection and accountability, and apps like the 5-Minute Journal make this practice easier. These journaling apps encourage you to write down your intentions at the beginning of the day and reflect on them in the evening. This structured approach helps you track your progress and keeps your intentions front and center.

Intention-setting apps or meditation apps can also be great tools. With apps like the 5-Minute Journal, you can take a few moments each day to write down specific intentions and check how well you aligned with them.

By consistently engaging in this process, you create a habit of mindfulness and focus that supports long-term growth. This simple practice can contribute to a more positive outlook and improved overall well-being.

Let's summarise

Let’s conclude with one quote from a song I can’t remember. It think the origins from this quote are unknown too. But it is a good one to take into account after this guide.

“The road to hell is paved with good intentions.”

This means that setting intentions is not a fix-all way of getting what you want. It’s meant to set the course of action you take. You still do, however, need to walk your talk. Walk your path. And put in the work.

So, I hope you liked this guide to setting intentions. It has helped me a lot in my personal life, so I hope it helps you too.

Share your experience and wisdom with me in the comments below. I’d like this post to become an active one where we can learn from each other.

Big hug,
Ruben