An intention can be defined as a purposeful idea or plan that you aim to carry out. In this article I look at the some ideas that from ‘The Mindfulness Playbook’ by Dr Barbara Mariposa, a psychiatrist working in London.
Dr Mariposa makes the interesting point that the building blocks of intention are made from the following three elements: attention, action and attitude. Below I explain what each of these elements mean.
Attention
Important here is:
- Where are you turning your attention to?
- What is important to you right now?
There is a saying “Energy flows where your attention goes”. This means that wherever you direct your attention, you ‘feed’ that part of your life. So, for example if you’re choosing, as best as you can, to place you attention on what uplifts, strengthens and aligns with who you want to become, then your energy will flow there.
For instance, you might decide that you would like to explore a career outside of the NHS, as many of my clients do. Therefore, you turn your attention to this as being something you really want to do.
Action
Questions to ask yourself are:
- What actions have you committed to?
- Do these align with where you are turning your attention towards?
You want your actions to have impact.
If we take the same example of exploring a possible career change, then you’ll choose to take actions such as researching the role, by exploring information and finding jobs/organisations in that sector. You might also see if you can make contact with someone that works in that career to try to talk to them about it.
Attitude
Think about:
- What mindset are you bringing to your intentions?
- Whether this mindset is a helpful one.
Your attitude shapes how you interpret challenges, respond to setbacks and stay motivated. A positive attitude can fuel persistence, while a doubtful or negative one can drain your energy. Intention isn’t just about what you do or focus on, it’s also how you show up mentally and emotionally. Cultivating an attitude of curiosity, optimism and self-belief supports your ability to stay aligned and take meaningful action.
Continuing on from the previous example, this will mean being consistent in having a positive and action-orientated an attitude towards exploring your potential career change.
Attention and intention
Intention is the underlying force that shapes where you place your attention, how you act and the attitude you bring. It weaves through everything you do, whether you’re aware of it or not. Often, true intention is only recognised in hindsight. However, by becoming more conscious of your intention, you can better align your focus, choices and mindset with what truly matters. Coaching can help you to do this.
For example, you might find yourself constantly thinking about a stressful event, perhaps something from the past or a worry about the future. While you may be aware of the anxious feeling itself, you’re often not conscious of the intention or mental habit behind giving it so much attention. Without realising it, you can allow these thoughts to dominate your focus, even when they’re not helpful. In this way, intention can be operating in the background, guiding your attention without you being fully aware of it.
Therefore, if you can be mindful of what you pay attention to, this then allows you to create an intention that is better focused and more productive. In this way, you can pay attention towards the present and what you need to get done now. You can also purposely think about the future and your goals in a positive way.
The first step in shifting your attention
The first step in shifting your attention is to notice where it’s currently going, especially when it’s drawn to repetitive or unhelpful thoughts. Simply becoming aware of this can create a small space between you and the thought, giving you a choice about how to respond. For example, if you find yourself ruminating over a recent patient interaction, you might pause and ask: “What is my attention doing right now? Is this helping me, or am I stuck?” From there, you might reflect: “Is there something I can learn from this? If so, what is it? And if not, can I let it go for now?”
Shifting attention isn’t always easy, especially when thoughts feel emotionally charged. Practices like journalling or using mindfulness techniques (like focusing on your breath, or grounding yourself through your senses) can be helpful. It can be difficult, so you might need some outside support, employing a coach, for instance. Once some space has been created, you can try gently guiding your attention toward something constructive, perhaps a professional goal, a task at hand, or even just the next small step forward.
I personally think ‘attention’ is the most important element of intention. It’s the starting point for the whole process.
Next you can go to the action and then the attitude stages of the model above.
Intention and purpose
Intention is aligned with purpose. Purpose is your why, i.e. the deeper reason behind your actions, goals, or way of being. It’s the long-term, guiding force that gives your life meaning and direction. Purpose isn’t always tied to one specific outcome, it’s more like a compass that helps you navigate choices and challenges.
Intention, on the other hand, is your how, the mindset and focus you bring to your actions in the present moment. While purpose is big-picture and enduring, intention is more immediate. It’s about showing up today in a way that aligns with your deeper values and goals.
When your intentions are aligned with your purpose, your actions carry more meaning and clarity. You’re not just going through the motions, you’re acting with awareness, aiming to move in the direction that truly matters to you.
When you are unaware of your intentions, when they remain unconscious, your focus tends to scatter. Without clear intention, your actions can become misaligned and the signals you send to yourself and others may feel inconsistent or confusing. This often leads to a lack of clarity and direction.
For example, imagine you have a few days off coming up, but no particular plans. At first, the idea of free time might seem appealing. However, without a sense of purpose or intention for how to use that time, it can easily turn into a blur i.e. what feels like “dead time.” You might drift aimlessly, unsure of what you really want or need.
Taking the time to set an intention
As mentioned earlier, intention is always present, whether you’re aware of it or not. The difference lies in whether you consciously shape it. When you take the time to set an intention, even for something as simple as a few unstructured days, you create the opportunity for focus, meaningful action and a sense of direction.
Therefore, it’s important to think about your purpose i.e. what’s important to you. It’s crucial to align this to our values. You can discover what your values, are (click on the link to this exercise, which I recommend to all my clients). Then you can go through an exercise of thinking about:
- what you want to pay attention to; therefore choosing what it’s useful for you to think about.
- what actions you should take
- what your attitude towards those actions is; making sure you are as positive as possible towards those actions and to being results-driven with regards to your intentions.
Conclusion
When you get better at noticing your thoughts, feelings and behaviours, you can better understand your attention and use this understanding to positively influence the three ingredients of intention (attention, action, and attitude). Focusing attention on the smallest steps of working towards your goals brings about the action needed to complete them.
For example, in a high-pressure healthcare environment, it’s easy to move through the day on autopilot, reacting to situations, juggling tasks and internalising stress. But by taking a moment to notice your thoughts, feelings and behaviours, you can gain insight into where your attention is going and how it’s shaping your experience.
With this awareness, intention becomes a powerful guide. Instead of being pulled in every direction, you can focus on making small, meaningful choices.
This alignment of intention influences:
- Attention – staying focused in the moment on what truly matters
- Action – choosing purposeful steps that reflect and help you move forward
- Attitude – approaching challenges with clarity and compassion
Even small shifts in these areas can create a greater sense of control, impact and well-being. I include these principles in my practice and help my clients to implement them. If you are interested in my coaching, get in touch and email on [email protected] and we can have a free, 20 minute, no obligation chat about how I can support you.