Power-Up Your Intentions With a Mantra And a Plan
Let’s put our intentions into practice.
Last week on the RR blog, we talked about what it takes to make real, positive growth happen in our lives. We learned about the differences between resolutions, intentions, goals and plans. We also learned how all 4 of these tools for change-making and positive growth can work together in an equation we call the “Positive Growth Formula.”
This week, we’re diving deeper to explore a few of the key elements in this formula: Goals and Plans. We’re also talking about personal Mantras, and how these simple, inspiring phrases can really power your intentions forward toward meaningful positive growth. Let’s get started!
Note: If you haven’t yet read last week’s blog, you might want to do that now before you dive into these activities. This will give you the opportunity to create a personal growth intention, which you’ll use here.
Step One: Hone in your intention and power it up with a Mantra
For your intention, clearly articulate what you want to cultivate, embody or achieve: “I want to be a person who_________”
Create an affirmation that supports your intention. (An affirmation is an “I am” statement spoken as though it is already true.) “I am (how are you supported by your skills, natural abilities, strengths, etc…)”
Simplify your intention/affirmation into a one-word Mantra.
Return to your intention and affirmation regularly, and speak your Mantra with confidence. Write these things down, save them on your phone and revisit them whenever you need a boost.
Example:
Intention: I want to be someone whose artwork is a source of inspiration for myself and others; and to achieve accolades and recognition for my paintings.
Affirmation: I am a magnet for my dreams and goals.
Mantra: Success.
*This Mantra flow is adapted from the Thrive Yoga & Wellness blog
Activity: Give your intention power
My Intention:
My Affirmation:
My Mantra:
*Feel free to copy this activity into your favorite journal or planner!
Step Two: Make a plan
Once you’ve set a clear intention, you can then create clear goals, action steps and plans to support it. Before you begin, make a promise to yourself to honor your intention and become the person you want to be, even if you encounter challenges or obstacles in your journey. Set yourself up for success by taking realistic baby steps and by staying focused on the small positive gains you can make to move forward each day. And if it’s helpful, recruit friends or loved ones to motivate you on your journey.
A good plan is based on a SMART goal and should have a few key components:
A specific action or action step that supports your intention and goal(s)
A time reference (when are you going to do xyz action?)
A place reference (where are you going to do xyz action?)
Optional: an accountability measure (who/what can help you stay committed?)
In our last blog post, we used an example of someone who wants to run more in 2023 so that they can become fit enough to complete a particular marathon they’ve always wanted to do with their friend. Let’s keep going with this example to walk through the process of setting up a solid plan!
Let’s say this person’s first goal is:
“For my first month of marathon training, I will run 3-4 miles after work four days a week, for a total of 15 miles each week.”
For our future marathon runner, this is a SMART goal, meaning it is Specific, Measurable, Achievable, Relevant and Time-bound.
Setting SMART goals is important because they set us up for success and provide build-in accountability.
Alternatively, goals that aren’t “SMART” often set you up for disappointment or failure. A great example of this is setting well-intentioned goals that just aren’t realistic for our current skill set, ability level or time availability. Let’s take a look at a non-SMART goal that our future marathon runner might be tempted to set:
“For my first month of marathon training, I will run 6 miles every day after work, for a total of 42 miles each week.”
Looks similar to the other goal, right? So what’s the difference here? In this example, the “A” (Achievable) is pretty questionable. For someone who is just starting to train for their first marathon, running 6 miles every day is probably too much for their body. It might also be difficult for them to create time for this every day right off the bat. This non-SMART goal sets them up for an injury or to be disappointed when they can’t stick to it.
However, this might be a GREAT goal for this person in 3 or 4 months, after their body has adapted to the new stresses of regular running. As we get stronger, more skilled, etc…our goals will naturally progress and evolve. Keep this in mind as you think about what’s realistic for you NOW, vs what you hope to accomplish in the future.
Activity: Your Goal
My SMART Goal (that supports my intention):
(Check your work: Is it Specific, Measurable, Achievable, Relevant and Time-bound?)
*Feel free to copy this activity into your favorite journal or planner!
Once you’ve got your SMART goal, it’s MUCH easier to make a solid plan.
You’ll already know lots of the specifics, you just have to fill in the details of how you’ll take action. Remember, we want to include the following details in any good plan:
A specific action or action step that supports your intention and goal(s)
A time reference (when are you going to do xyz action?)
A place reference (where are you going to do xyz action?)
Optional: an accountability measure (who/what can help you stay committed?)
Here’s what our future marathoner’s training plan might look like for their first goal (month 1 of training):
“I will bring my running kit + snacks to work on Mondays, Tuesdays, Thursdays and Fridays, so that I can clock out, change clothes and meet my co-worker Matt in the office parking lot by 5:00pm. We will run for 30-40 minutes on the bike path before I head home.”
This is a solid plan because it has multiple specific actions, a time reference, a place reference and even a built-in accountability buddy. This plan sets our runner up for success beause they know exactly how to achieve their SMART goal.
Activity: My Plan Builder
Specific action(s):
Time reference:
Place reference:
Accountability:
My Plan:
*Feel free to copy this activity into your favorite journal or planner!
Step Three: Take Action
This one is simple. Once you have your plan, get out there and do it! That’s the really rewarding part. If you get stuck or stalled by an unforeseen challenge or obstacle, remember to reach out and get the support you deserve to get back on track. Your dreams are worth it!
Want to dive deeper into this topic? Check out this great article from the folks at Bullet Journal, or our previous blog post about the Positive Change Toolkit.
Written by Kelsey Brasseur, Recovery Resources Development Director, with research by Heather Hopper, Recovery Resources Peer Support Specialist.
