The Importance of Setting a Daily Intention

The first step in change can be the hardest. It's easy to lose focus, even when you think you've prepared enough for it. A daily intention is a great way to help your brain come back to the present tense and to your goals, especially when you’re in the midst of a moment of stress and overwhelm.

In this episode, I discuss the art of managing your thoughts and setting an intention with your eating habits. I talk about the importance of staying in the present and focusing on the process of reaching your goals. Make sure to tune in to the episode to learn more about setting a daily intention effectively.

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Here are three reasons why you should listen to the full podcast episode:

1. Learn what the polar bear effect is and how you can address it.
2. Understand more about the art of effective intention setting.
3. Discover how you can continuously get back in touch with your daily intention when you're thrown off course.

Resources

• Harvard Health’s OmniHeart Study
• The Four-Day Win by Martha Beck
• The White Bear Story by Daniel M. Wegner and David J. Schneider
• The 21-Day Consciousness Cleanse by Debbie Ford

Episode Highlights

Where Is Your Attention?

Setting a daily intention is about identifying where your attention is. Often, when we want to lose weight, we get stuck in the problem instead of focusing on the vision. However, there is an art to managing your thoughts.

When you constantly think about the food you want to avoid, you will likely end up obsessing over it. That is what draws you right into the kitchen and makes you struggle. 

The Polar Bear Effect

Martha Beck talked about the “polar bear effect” study in her book, The Four-Day Win. It applies to anything we don’t want. 

The study found that under ideal conditions, we can suppress thoughts we want to suppress. However, when we're stressed, our cognitive load is very high. As a result, the change that we want to happen becomes the opposite of what the brain can do. The same thing happens when you obsess over the thought of losing weight — what you resist persists.

The Art of Setting an Intention

First, it is crucial to understand how to make an effective intention.

When you want something, detach your thinking from the outcome. Instead of focusing on the result, you must focus on the process, staying in the present tense minute by minute.

We tend to worry about what we should’ve done and what we should do in the future. However, keep in mind that the point of power in life is the present. You must let go of needing to see a lower number on the scale. You only need to be aware of the here and now in the present and get into the flow. It takes discipline to practice this skill.

What Is the Daily Intention?

The daily intention involves our thoughts, beliefs, and values in the here and now. A good daily intention is very much dependent on your specific struggle.

First, keep in mind that our emotions direct us. No one on the planet that I know doesn't eat emotionally. Recent research has shown that our feelings originate in our heart's energy, transmitting a signal to the brain.

Setting a Daily Intention

Now, let's set an intention.

First, ask yourself, “How do I want to feel today?” What is the feeling that you want to generate from it?

Write down one action statement on an index card. Start with the words, “I will…” or “I am…” Carry it with you, recite it every hour, and write it down on your phone’s reminders.

Your daily intention must align with who you want to be and how you want to feel. When you focus on this the entire day, your practical food-related goals will not be such a struggle.

Debbie Ford talked about the concept of intention in her book, The 21-Day Consciousness Cleanse. She says once you set your intention, you must ask yourself what you have to give up to ensure you fulfill that. You need to let go of the thought that’s in the way of you being in alignment with your goal.

Being Aware of Your Daily Intention

Again, have a present-tense action statement for your daily intention. It can be as simple as, “I will love and accept myself as I am,” or “I will honor my body today with healthy food.” 

However, keep in mind that you will inevitably get thrown off course all day long after setting this. So, your mission is to continually be aware of this daily intention to get back on track. Keep remembering that you have set an intention and that's who you will be today.

5 Powerful Quotes from this Episode

“The harder we try to stop our thoughts, the more we get them.”

“Do not focus on the outcome; you must focus on the process.”

“The point of power in life is the present tense. Stay there.”

“Every single person on this planet is worthy, and every single solitary person on this planet has a purpose and a divine — in my mind anyway — a divine plan that they need to fulfill. They need to be themselves. They have a purpose, which is, ‘Figure out what my purpose is and do it.’”

“Life will throw us off course all day long. And that's what happens, and that's okay. That's not even a problem. In fact, it's there perhaps to help us remember to get back in touch with our daily intention, which is peaceful, loving, forgiving, honoring ourselves.”

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Have any questions or want to schedule an appointment? You can email me at [email protected] or visit my website.

To making peace with eating,

Betsy