15 Intention Examples for Work, Family, and Time for Yourself
Find words for what matters to you, with 15 intentions and small ways to practice them. Borrow an example or make it your own.
An intention names how you want to show up. “One thing at a time,” “Give my family my attention,” and “Make room for myself” are all examples. Each gives you a direction you can practice in an ordinary moment.
Choose one that speaks to something happening in your life. You can borrow the words below, change them, or use them to find a sentence of your own. The actions are starting points, too: pick what fits the day you have.
Intention examples for work
Think about where your workday tends to go off course. You might need fewer distractions, more patience, or the courage to ask a question.
- 01
One thing at a time.
Close the inbox while you work on the first part of a task. When another job comes to mind, write it down for later.
- 02
Ask for help when I'm stuck.
Send a colleague the question you've been putting off, along with what you've already tried.
- 03
Make room to learn.
In a meeting, ask someone to explain a point you don't understand instead of nodding along.
- 04
Be honest about what I can take on.
Before accepting another task, name what would need to wait. Give the other person a realistic choice.
- 05
Let work end for today.
Write down where you'll start tomorrow, then close your laptop at the time you chose.
Intention examples for family and relationships
These can apply to a partner, a child, a friend, or anyone you want to give more care. Choose words about your own choices; you can't decide how someone else will respond.
- 06
Give my family my attention.
Put your phone down when someone starts telling you about their day. Turn toward them and let the story finish.
- 07
Listen before I offer advice.
When a friend shares a problem, ask whether they want ideas or someone to hear them out.
- 08
Pause before I respond.
During a tense conversation, take a breath before answering. If you need a break, say when you'll come back.
- 09
Say the kind thing I'm thinking.
Tell someone what you appreciated about something they did. Name the small detail you'd usually leave unsaid.
- 10
Make time for us.
Invite someone to share a walk, a cup of tea, or a few minutes together without the TV on.
Intention examples for yourself
Consider what keeps getting pushed to the end of the day. Rest, movement, and things you enjoy can each be worth making space for.
- 11
Make room for myself.
Keep a small part of your break free from errands. Sit outside, read a few pages, or spend it however you choose.
- 12
Move in a way I enjoy.
Choose a walk, a stretch, or a dance to one song because you want to do it.
- 13
Give myself time to rest.
When you're tired, leave a nonurgent chore for tomorrow and use that time to wind down.
- 14
Make time for what restores me.
Pick up the instrument, sketchbook, or recipe you've been missing. Start without needing to finish anything.
- 15
Speak to myself with care.
After a mistake, describe what happened and one thing you can try next. Leave out the insult you'd never say to a friend.
Make one example your own
Which sentence brings a real moment to mind? Start there. Add the person, place, or situation that makes the words mean something to you.
If you need more help finding your words, follow our guide to setting an intention. If your sentence names a result or deadline, goals vs. intentions explains how to use both together.
Can I use the same intention every day?
Yes. Keep it while it fits. You might practice “Give my family my attention” at dinner today and during a car ride tomorrow. You don't need to work through this list or choose a fresh sentence each morning.
Put your chosen words somewhere you'll see them near the moment they matter. Clarido helps you choose one intention and keep it on your iPhone lock screen. A check-in later gives you space to notice what happened and decide what to try next.
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