Your Goals Depend on How You Set Your Intentions

Whoever said the road to hell is paved in good intentions wasn’t very effective at accomplishing goals. It’s how you set your intentions that matter most.

Peter M. Gollwitzer, professor of psychology at NYU, has studied how goals and plans affect our behavior. His most interesting research shows us that our intentions matter.

Without clear intentions, we become distracted and often miss the target.

Set Intentions for What Exactly?

How often do you set goals, and it’s only a matter of time before you lose momentum, get distracted, or choose an altogether different goal?

This is where intentions come in. When all you do is set a goal–even if it’s a SMART goal–you leave a lot to chance.

Goals become reality when you set your intentions on your actions to achieve them. What will you do? How will you do it, and when?

Also, what obstacles might arise, and how will you respond so that you continue moving toward your goals?

“Strong goal intentions produce drastic changes in behavior only when they are accompanied by implementation intentions,” says Gollwitzer.

Here’s Proof that Intentions Matter

Gollwitzer did a study showing how your intentions are a catalyst for achieving your goals.

During the study, he had university students identify two goals for the upcoming Christmas break. Students chose goals like writing a seminar paper, settling an ongoing family conflict, or engaging in sports activities.

Half the students were asked to outline a specific implementation plan to accomplish their goal.

The result? Two-thirds of those who set implementation intentions achieved their goal. However, most of those who never set such intentions failed.

Other studies showed similar results. Intentions significantly impact the likelihood of you following through on your goals.

The Power of Having an Implementation Intention

“Implementation intentions create instant habits,” says Gollwitzer. Intentions can even override unwanted habits. But how?

It starts with identifying the cue that triggers unwanted behavior. Then set your intention on how you desire to respond the next time it arises.

• What is the behavior you desire to change?
• What might trigger this response (certain people, time of day, what you eat, type of work, and location are all triggers to consider)?
• What would that look like if you were to respond to these triggers as your best self?
• How might responding as your best self change the outcome and move you closer to your goals?

Setting your intentions shifts you away from impulsive reactions and unwanted habits. Instead, you get to choose in advance the desired habits for responding in a meaningful way.

Your intentions focus you on situational cues allowing your behavior to be automatic. You no longer have to try to behave in a certain way consciously.

Choking is about thinking too much. Panic is about thinking too little.

MALCOLM GLADWELL, THE ART OF FAILURE

Several Tips From the Research

By planning ahead for what might arise, you can decide how you can best respond. Doing so will prepare you for the moment.

Even after 48 hours, Gollwitzer’s research showed a noticeable improvement in a person’s behavior.

Here are some tips that you might find helpful:

Set your intention before every transition.

Think about the transitions during your day.

Pause after a meeting, and set your intentions before you dive into your email or pick up the phone to return a message.

Before walking into the house after work, decide how you want to feel and to show up for your family. How will you respond if the house isn’t a peaceful utopia like you hoped it would be?

Focus on what you want instead of what you don’t want.

Playing to win leads to higher performance and is much more fun compared to playing not to lose. Choose to move toward what you desire instead of avoiding what you don’t. How often do you spend most of your time and energy moving away from something? You’re wasting precious energy that could otherwise be spent planning and creating a better outcome.

When setting your intentions get specific.

Do you already know what you want and have a clear goal? Next, get clear on your specific action to achieve it. What events in your day will trigger the action? How will you respond to distractions or obstacles along the way? When will you take action? How will you manage your energy? Answer these and visualize yourself showing up as your best self.

If the goal isn’t meaningful, your intentions don’t matter.

Gollwitzer’s research finds that intentions are most likely to stick when the goal is important to you. This is why clarity of what matters to you is more important than knowing your destination.

Your intentions become even more important the more challenging your goals are.

If the goal is easy, implementation intentions aren’t as helpful. But they become important the more you pursue your dream, leave your comfort zone, and face your fears.

Taking the road less traveled requires some forethought of the journey ahead.

If the path is a sidewalk and someone has already done all the work to pave the way, then all you have to do is follow. But if you create your unique purpose in life, you’ll want to show up as your best self. Intentions can help.

Life is either a daring adventure or nothing.

HELEN KELLER

Which sounds more exciting?

Conclusion

Your intentions will allow you to deal with competing opportunities, distractions, and challenges. The response you choose becomes automatic.

Don’t leave your goals to chance. At any given moment, you might find yourself too absorbed by what you’re doing, maybe stuck ruminating, gripped by intense emotion, or tired. You aren’t prepared to act according to your goals in those moments.

Prime yourself for what lies ahead. Map out your agenda and choose your course every day. Set your intentions.