Why Your Intentions Need Your Attention

Have you ever started your day with the best of intentions, only to find yourself derailed by emails, interruptions, or a sudden crisis? You’re not alone. Our intentions are fragile unless we give them consistent attention.

Psychologists often describe this as the intention-action gap—the distance between what we intend to do and what we actually do (Sheeran & Webb, 2016). This gap widens when distractions, discouragement, or derailments pull us off course. The truth is, our brain is wired to conserve energy and fall back into habits, even if those habits aren’t helping us reach our goals.

Here’s the key: intentions only become meaningful when we actively notice them, prioritise them, and remind ourselves why they matter. Think of it as watering a plant. Without attention, the plant doesn’t grow—it withers. Your intentions are no different.

The Psychology Behind It

• Goal-setting theory (Locke & Latham, 1990) tells us that clarity and commitment are critical to performance.

• Implementation intentions (Gollwitzer, 1999) demonstrate how linking intentions to specific actions (“If X happens, I will do Y”) dramatically increases follow-through.

• Mindfulness research (Brown & Ryan, 2003) shows us that bringing awareness back to our priorities strengthens self-regulation.

Unexpected challenges will always arise. But when your intention is important enough, focusing on it—even when things wobble—anchors you to what truly matters.

What intention have you set this week? And when the unexpected happens, how will you remind yourself why it’s worth your attention?

At Intentional Steps, we help leaders and teams turn good intentions into sustainable practices that transform culture and wellbeing. Discover how we can support you at www.intentionalsteps.co.uk.