A journal is a fantastic way to work through your thoughts and feelings, gaining more clarity, and taking time for yourself every day. But a journal can be much more than that.
The intention journal goes beyond simply recording and reacting to your life.
It can help you establish new goals, develop a more positive attitude, and start behaviors that help to turn your dreams into realities.
An intention journal is a powerful tool to build positivity and change your life, and it couldn’t be easier to make and use one.
What Is An Intention Journal
An intention journal is simply a tool that helps you record, reflect, and evaluate your intentions and behaviors. It helps you remember the attitudes and actions that are most important for you, creating focus and clarity in your daily decisions.
While we’re here, let’s clarify what an ‘intention’ is. Your intentions are the ideas that turn your beliefs into action. An intention is a statement that is larger and less specific than a ‘goal.’
Goals help you work toward your intentions (for example, an intention might be ‘to have better work-life balance,’ so the accompanying goal might be ‘only work late one night a week’).
Intentions help you choose the goals, habits, and daily behaviors that move you in the right direction. Intentions turn your ideas into actions.
How To Make An Intention Journal
Step 1: Get A Notebook
Get a notebook that is comfortable for you to write in.
The kind of notebook doesn’t really matter, and it doesn’t even have to be a pristine new notebook.
However, since you’ll be using it at least twice a day, many people find it helpful to choose a special notebook that the can feel connected to, to start their new journey.
You may also want to choose a planner-style notebook if it helps you stay more organized.
If you already use a daily journal or a planner or productivity notebook for your daily tasks, it can be a great idea to incorporate your intentions into your existing planner.
If you’re in the market for a ready-made planner or journal with thoughtful prompts, here’s one you might want to use for so many reasons-it’s always been one of my favs.
Step 2: Set Your Long-Term Intentions
Intentions are best when they are phrased positively and actively.
Remember focus on what you want, rather than what you don’t have. Avoid negative words like ‘can’t’ or ‘but’ or ‘don’t.’
Start each one with ‘I will…’ to help focus your mind.
You may set different intentions for the different areas of your life. Intentions for your career, family, home, health, finances, etc.
Allow your intentions to embrace an open and flexible quality.
For example, an intention like ‘I will love and nurture my family’ is an excellent intention. While you may find ways to improve your loving and nurturing behaviors, the open, positive phrasing of this intention helps affirm all your loving and nurturing behaviors without discouraging you or being critical of yourself.
Here’s some more examples of intentions:
- I am opening myself to a good work/life balance now
- I am practicing self-care now
- I am cultivating positive thoughts now
- I am pursuing work that I find meaningful in my life
- I allow myself to live life to the fullest
- I am practicing love and kindness now
- I choose to take care of my body the way it deserves today
- I am following through on my commitments today
Choose intentions that are positive and meaningful to you. If you feel unsure about your ability to accomplish an intention, choose words that you feel more confident about.
For example, if you don’t feel confident about an intention like ‘I will travel the world,’ try ‘I will save money for travel’ or ‘I will work toward saving money for travel.’
Step 3: Set A Daily Intention
Every morning sit down with your journal and choose a daily intention that meshes with your long-term vision.
It’s best to choose only a single intention for the day so that you can stay focused on it.
For example, if you know you have a busy day ahead, try an intention like, ‘I will remain calm and present today’ or ‘I will be focused and productive today.’
Note that you will set intentions every day of the week, including the weekends. Your weekend intentions might be different than your weekday ones. Remembering that weekends are still a time to cultivate this way of thinking and maintain the habit of daily journaling.
Do not use the same intention every day, or it turns into meaningless words. Try to consider what you want to focus on that specific day, and how it aligns with your long-term vision.
Step 4: Work With Your Intention
Recall your daily intention often. This is one reason it may be useful to incorporate intention journaling into a day planner is that it is at the top of the page and you see it repeatedly throughout the day.
If you have a to-do list, highlight the tasks that align with your intention for the day and ensure you complete them.
If not, revisit the intention the next day, giving yourself the chance to feel accomplished and honor your commitment to yourself.
Step 5: Reflect On Your Intention
At the end of the day, journal and reflect on how you did.
Which actions and behaviors were compatible with your intention, and which ones weren’t?
Make sure to document and celebrate all your accomplishments every day.
Different Ways To Use The Intention Journal
Some people use intention journals in special ways that may be useful for you.
Here are some ideas.
• Subject Area Intentions
Some people set specific intentions for different areas of their lives and organize their intention journal by subject. You can use color-coding or another system that helps you track your goals easily, allowing you to quickly refer to the relevant section.
• Time-Dependent Intentions
Some individuals not only set long-term and daily intentions but also choose monthly and weekly intentions as well.
• Event-Specific Intentions
You might even want to set intentions for specific events, like a vacation, conference, internship, etc.
Some feel that it’s more effective to focus on a single intention at a time, while others enjoy setting multiple, compatible intentions for different areas, times, and events.
Feel free to use your intention journal in a way that works best for you.
Finally, an intention journal is also a way to ‘put your dreams out there!
Final Thoughts
It’s also a powerful mindset tool that helps you build healthy habits for both your body, mind and spirit.
Think of your intention journal as your personal roadmap, guiding you toward your aspirations. If you haven’t tried intention journaling yet, now’s the time to begin.
Here are some hand-picked products that I personally love to use.
Take a look and see which mindset tool might resonate with you as you explore your journey with intentions and manifestations.
Disclaimer: Our web pages and blog posts provide general information for general purposes only and not to be used for any medical, legal or alternative health advice for any type of physical, mental health or financial concerns.Always speak to your practitioner before embarking on any new alternative treatments. If you have concerns about any medical matters, you should always consult your healthcare provider without delay.We thank you for taking full responsibility for your own health and wellbeing in life. ☺
