The Power of Intention

Here we are in a new decade 2020!

Do you remember when you were younger wondering what things might be like in 2020?

We often tend to look only to the future and underestimate how much we have to be grateful for that we’ve already accomplished in the past. While there most certainly were difficult or challenging times, take a moment to reflect back on 2019 and all you have to be grateful for. Then consider the past 10 years, what might you have to be grateful for from those years as well?

I believe that a goal or intention (I prefer to use the term intention) can be set at any time, not just at the start of a new year. A goal or intention once achieved becomes a part of your everyday life moving forward. 

While recently listening to a podcast with Dr. Srini Pillay , he spoke about two different types of goals in the brain that research has discovered – goal intentions and goal implementations. He explained that goal intentions are very broad, have a life of their own and just serve themselves. These would be like saying “I want to lose weight”, or “I want to be healthier”, or “I want to eat better”.

While an implementation intention is more specific – like “I want to go to the gym at 8:00 am every Tuesday morning”, here the brain does not have a lot of choice,  it knows this is a specific thing you want to do and sees that you are setting this goal into motion by setting a time and day for it to happen.

He also mentioned that when it comes to health and lifestyle that implementation intentions are far superior to goal intentions.

Start With a Motivational Mantra

No matter what your goals or intentions are, you should have a clear and realistic view of what you want to achieve, and know that nothing will happen overnight.

Remember the idea of an implementation intention, decide what you want to do, put it into a schedule for yourself and begin to actively pursue it. This way you have a much greater chance of being successful with your goals or intentions!

In addition you need to appreciate the power of your thoughts over anything you do in your life! A mantra, in its most basic form, is simply a word or phrase that is repeated to aid with concentration or re-centering your mind and your focus. It should be something that truly resonates for you.

Buddhists and Hindus use them in prayer, many top athletes use them in training, successful entrepreneurs have used them to inspire themselves to start their day, and there is no reason why you can’t, too!

To help with your own personal self-motivation, choose a mantra , write it down and place it somewhere visible. You can choose a complex mantra like: “If you want to achieve greatness, stop asking for permission!” or something very simple like “You’ve got this!” or “You can do this!”

I know whenever I doubt my capabilities I tell myself, “You can do this!”

Take Responsibility For Your Own Path!

It can be a tough truth to realize, but as soon as we come to terms that only WE have the power to change our own life, it can open up so many doors!

While life is always going to be happening, only;

• YOU are in charge of how you live your life
• YOU are responsible for the choices you make
• YOU are the one that makes them happen
• YOU are the only one that sets them in motion
• YOU are in charge of the actions you take

Yes, there will be others on your path to guide and support you, but ultimately, YOU are the one responsibile for stepping into the unknown possibilities of change.

If you are willing to do the work you can enjoy the process and enjoy the outcome of taking personal responsibility!

Share With a Friend

A great strategy when trying to have self-discipline is to have a ‘buddy’ or someone to talk to about your progress. This person doesn’t judge, hinder, or influence your progress, but is simply there for you through both good and bad times.

Say your intention out loud! Affirm it to yourself and to the universe! If there is no one near you, announce it to your dog or your cat! Look at yourself in the mirror, look into your own eyes, and tell yourself what it is you are setting in motion. But announce it, verbalize it, shout it out loud!

By saying it out loud to someone, you turn a wish into reality and into something that exists outside of your head.

The simple act of TELLING someone about your goals or intentions can encourage you to continue at times when you’re likely or tempted to quit. Imagine going back on your word to someone you love? And if you love yourself, you should not want to go back on your own words to yourself either!

Not a Quick Fix!

I think we all know this deep inside, and yet most people today just want the quick fix. But in order to make any change in life requires effort, will, passion, determination and often a lot of strength and motivation.

I have had several clients over the past few years coming to me for the “Quick Fix”, the magic diet or solution to all their problems! Imagine their frustration when I tell them I do not have that quick fix and that it is an individual journey for each of us to determine what works and what does not! Needless to say, they are not clients for very long and off they go in the hopes of finding someone else who can give them their quick fix!

A key element of those who achieve better and more sustainable results is stamina. Some call it willpower and determination. But it will take persistence!

Whatever you want to call it, goals require dedication and the ongoing DESIRE to succeed. This is why having a clear goal or better yet an implementation intention is important to be able to set them into motion.

What, Why and When

In order to clarify your goal or intention and using as few words as possible, take a moment to describe;

• What your goal or intention is
• Why you want to achieve it
• When you aim to do so

Share this with someone close to you. And ask yourself HOW you are going to implement each one!

To take this idea a little further, think about what you would like the following 5 areas of your life to look like in an ideal world…

1. Physical health
2. Spiritual life
3. Professional/financial life
4. Recreational life
5. Personal life

Take a few minutes each day to sit down and start visualizing your perfect life.

Enjoy, Don’t Just Endure

No matter what your goal or intention, as soon as you start implementing your steps towards achieving it, you run the risk of becoming bored as the new routine becomes your new norm.

An easy example here would be aiming to eat healthier food and you end up eating the same foods  every meal or not varying it enough to keep yourself motivated. Or perhaps doing the same exercises every time you work out, practicing the same yoga poses every day, taking the same running route… you can see how things can easily become monotonous!

There are SO MANY ways to get creative about how you achieve your goals and knowing that there is not just one rigid way to get there is actually quite refreshing.

From countless healthy versions and recipes for your favorite foods, to new places to run or workout, to exploring new ways to do your yoga poses, to even something as simple as sitting in a different seat in your favorite café can all inspire a fresh perspective.

How can you keep your next few steps towards your goals fun and fresh?

Set Your Plan Into Motion

I recommend to first set a plan lasting between 2-4 weeks, depending on the goal or intention and your current proximity to it. Start small with something attainable that will empower you to go further.

Long term goals are great, but they need to be broken down into smaller, weekly, monthly or quarterly milestones. Ask yourself what you need to accomplish in each three-month period in order to achieve your annual goals?

Weeks 1-2 can set out a strong pace for your new year by fully clarifying what it is you want to achieve, what will get you there, and what you still need to put in place.

Here is a ‘Goal-Achievement Plan’ that you can download. Set your intention at the start of each week, choose a mantra, decide on a meal plan, book your fitness classes, register for yoga classes, or make a call to schedule a meeting you’ve been putting off, etc. Remember those implementation intentions!

Do all this while taking into account the necessities of your daily life, those commitments outside of your personal goals. It is SO important to make this new lifestyle work for you and if it is causing issues, you may need to reconsider whatever area is proving problematic.

This is your life, after all. If something is hindering your progress towards achieving your goals, this is where you take action against it! If nothing else, you do your best each and every day as you move towards your goals.

One step at a time. Which is why beginning small is a great start to set things in motion. After which you can set those longer-term goals!

The Going Gets Tough in Week 3

Week 3 might actually prove to be the most important and most difficult week of your plan. The third week is traditionally the time when things get a little bit harder. The previous 2 weeks have gone well but the mental stamina and motivation to continue is slightly waning now!

Even if you don’t practice yoga, this quote from my own yoga guru can be used in context to any reluctance or waning energy here: BKS Iyengar said, ‘The yoga pose begins when you want to leave it.’ Can you relate?

It’s pushing through these ‘hump day’ thoughts of returning to bed and not continuing with what the first two weeks set out that strengthens your chances of succeeding.

In fact, every time you overcome thoughts like that lessens the likelihood of failure. And don’t forget your Mantra!

Your plan for week three should continue what weeks 1 and 2 set out, with a little more awareness of how the work is making you feel… what differences do you feel in energy? In motivation? In YOUR motivation to continue achieving your goal?

Remember, no one is going to do this for you! Only YOU can put this into motion and carry on. Write down how you are feeling in your ‘Week 3’ review and compare them to Weeks 1 and 2 from before.

You Are Your Own Worst Enemy!

Yes, the single most likely person who is going to stop you from achieving your goals is YOU!!

It’s so easy to trick ourselves into believing that we’re doing the things that will progress us forwards when actually, we’re leaning on the comfort of previous practices or habits that ultimately led us all the way back to where we are today!

Be aware and honest with yourself about whatever area of your life you’re seeking to improve. When you’re filling in your weekly ‘Review’ section of the Weekly Goal-Achievement Plan, make sure you answer the questions honestly.

Be honest with yourself about where you’re headed, why you’re going there, and what’s in store for you if you don’t. Keep implementing those intentions!

The Power of Journaling

Writing things down is one of the best ways to ensure accountability for your thoughts, goals, intentions and actions because;

• it clarifies your ideas, dreams, and intentions, and makes them more achievable by physically engaging you
• it engages your mind as it witnesses you writing things down
• it helps with motivation
• it helps with recognizing emotions and thought patterns as they arise

Do you already have a regular practice of journaling?  I think you are going to enjoy it if you don’t.

Go ahead and set aside some time for yourself, sit down to reflect on what you truly want to achieve at this time, and then just let the writing flow. You might be surprised at all that comes up for you and at what gets written down in your journal! And the good part is that once down on paper you have the chance to reread and reflect!

What if I Struggle?

Let’s be honest, you WILL face times when your goal or intention seems unachievable. It could simply be your own perception of what is happening, or it may be actual circumstances, and it’s these times when your vigilance is tested.

At these times, you might want to;

• make an immediate to-do list – what can be done RIGHT NOW to ease your struggle?
• take a break from social media – the temptation to compare ourselves or waste time is never good during a difficult day, it will just pull us away from focusing on our intentions.
• remember what you’re grateful for – applaud yourself for how far you’ve come, and don’t dwell on how far there is still left to go. Don’t underestimate the power of GRATITUDE!
• do something that makes you happy – sing, dance, be silly, get yourself back to the lighthearted version of you that started this challenge full of motivation and energy!
• move your body – even if your goals aren’t fitness-related, movement has a profound effect on uplifting our mood and productivity. Put on some of your favorite music and DANCE!
• start small – as always, don’t expect good things to come without effort. Take baby steps, most often our goals are achieved by just talking them one step at a time.

Consider Your Environment

If you are working in an untidy room or cluttered home environment, this increases the chances of you becoming bogged down in old habits. Old clothes, old possessions, items, and reminders of the lifestyle you’re trying to change should really be cleared away when seeking to implement lasting change.

What items can you dispose of or donate today? Make this a fun project, go through your home one room at a time and choose one or several things to remove. It is very liberating and science shows that when we declutter our environment, we declutter our mind! It is sometimes called creating space for other things to occur!

Food and movement are both powerful in their relation to our health and mindset. They are definitely an integral part of our own personal environment.

Then we have personal relationships which can be tricky. We’re not always aware if a relationship might be hindering our progress or preventing us from taking steps towards new goals until we start our journey towards achieving them. Being open and honest about your goals or intentions with loved ones is ultimately the best way to cultivate a stronger connection and sense of support. That way if something goes wrong, you’ll have support, and if something goes right, you’ll have someone to celebrate with! It’s a win-win!

What environmental factors might be holding you back from achieving your goals?

Diet and Lifestyle

You may be entering into the new year with intentions to improve your diet or lifestyle, and I want you to know that ALL of the above mentioned ideas can be used to help you on your weight loss or lifestyle journey.

I would like you to focus on those that make you aware. Awareness is critical when it comes to achieving health-related goals because each and every one of us is so different. From body-type to motivations, previous illnesses, lifestyle habits, relationships, successes, or failures. Cultivating a deep mind body awareness is something I feel very strongly about.

It’s absolutely vital to understand that your weight loss, exercise, or lifestyle plan must be tailored to YOU and YOUR lifestyle. There is no point comparing or contrasting it to anyone else’s, or blindly following online advice without personalizing it to suit your needs. We are all unique individuals! So while that one diet might have worked great for your friend, it may do nothing at all for you. 

Also what you need to realize is that often the weight is there for a reason and it is getting to the root cause(s) that is the journey, this is what needs to be uncovered. It is so much more than just eating the right foods or exercising!

It is about listening deeply to your own body and its messages to help you to determine what works for you and what does not. Of course this is going to take some time and exploration to discover for yourself and that requires AWARENESS!

Afterall, no one knows your body better than YOU!

Always Come Back to Your WHY

No matter what new year goal or intention you’re looking to achieve this year, you deserve to enjoy every single moment of meeting that goal or intention. When it becomes a chore, when you feel down, negative or disillusioned with your potential for success, that’s when you know something needs to change. It could be your attitude, your actions, or your reasoning and motivation for striving for it.

Return to your INTENTION, that implementation intention. Make sure you have made it clear to yourself. What have you put into motion to make it happen? Come back to your motivation and remember your mantra.

What is the reassurance you need to get back on track? What is your WHY? And where will it come from?

Break down the larger issues into smaller, manageable steps, and you’ll begin to realize that lasting change is possible.

Know that your mind is your most powerful asset in the setting and achieving of your goals. Remember your mind will not respond to a goal intention, but if you set an implementation intention; write those goals down, set a date, a time, let your mind know that you mean business, then your busy mind pays attention and says “wow, she/he really means this, I better listen up here and make sure that she/he is doing what they set in motion”!

Excitement and Overwhelm

After reading through this you may be feeling one of two emotions right now…

1  Excitement to move forward with your goals or intentions and/or
2  Overwhelm, oh my gosh there is so much I need to do here!

I want you to know that both are GREAT emotions!!

Your excitement will drive you, inspire you and motivate you, and the overwhelm will frustrate you and force you to take this process more seriously.

Your goals for the new year will hopefully add to a higher quality of life not just for you, but for all those around you like your friends and family, too. You can be the inspiration they might need to take similar steps on their own journey!

 So live for TODAY, be present, be aware and be the best you can be each and every day as we head into this new year and new decade!

If you feel like you need support on this journey for yourself, I am more than happy to help…

I offer a FREE 30 Minute Nutritional Strategy Session to see if we might be a good match to work together to help you to achieve your desired goals.

As well, my 7-Day RENEW & REGENERATE Winter Cleanse Program is coming out later this month on January 20th.

If one of your New Year intentions is to begin to make changes to your health via eating habits and lifestyle choices, you might want to consider joining me in my Winter Cleanse program!

Remember, my programs are designed to help you build more awareness around what truly works for you so that you can develop a sustainable eating or lifestyle plan for YOU! They are a jumpstart towards creating change in your life.

Your Nourishing Nutritionist,

Lynne Bowsher

Nourishment for body, mind and spirit

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