“You are presented with two choices this year: evolve or repeat” – Lisa Messenger

2019 welcomes the opportunity for new chances, challenges and goals. It can be so easy to fall into the habit of repeating another year and changing very little.

The art of setting intentions come from choosing a few things that you are inspired to achieve, and working out how best to reach them. We often discuss goals and intentions with family or friends; however, few of us write these down, schedule them in a dairy and stick to them.




Below gives insight into how to set intentions and achieve your aspirations for 2019:  

  1.    You need to set a primary goal or intention that you want to achieve. Keep in mind that your goal/intention needs to be:

Specific – relate directly to something.

Measurable – date/month you would like to achieve the goal by.

Attainable – you need to be able to attain and achieve this goal.

Realistic – you have the available resources, and knowledge to achieve this goal.

Time Bound – you need a time frame in which you would like to achieve the goal by.  

Example:  I would like to complete the 8km Sheepwash Classic on 20th April 2019.

  1.    Under your primary goal, you need to write two – three mini goals that you would like to achieve that will assist you in achieving your primary goal.


Mini Goal #1 – I would like to be able to run 3.5km by the end of February 2019.

Mini Goal #2 – I would like to be able to run 6km by the middle of March 2019.

Mini Goal #3 – I would like to be able to run 8km confidently by the beginning of April 2019.

Once you have set your goal/intention, you need to then decided how you are going to motivate and encourage yourself to achieve the intension. A few suggestions of how to hold yourself accountable:

  •    Schedule the goal into your dairy with little reminders. (EG. schedule your runs into your diary, or set time aside to spend on a particular project)
  •    Let your friends and family members know about your intention so that they can support you on your journey to achieving the goal.
  •    Ask a friend to be your accountability partner or coach.
  •    Stick your goal or intention on a post-it note on your bathroom mirror or wardrobe as a daily reminder.
  •    Check in with yourself and your goal each Sunday, reflecting on your progress and direction.

Setting intentions and following through can be challenging; therefore, it is important to not be too hard on yourself. Give yourself the space to achieve your goal/intention over time and remember that one of the most important aspects is enjoying the journey of achieving the goal.


I am not saying it’s going to be easy, but I can promise you it will be worth it!