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Published on June 25, 2020

Intentions Vs Goals: What’s The Difference?

Intentions Vs Goals: What’s The Difference?

If this is your first time jumping into learning about goal setting, one important thing to take note of is intentions vs goals. It’s an aspect that many people struggle with, especially if you are the type of person who sets New Year resolutions every year and ends up giving up on them in the coming months.

Knowing the relationship and differences between these aspects will allow you to better identify what is an intention and what is a goal for you.

Furthermore, understanding these can allow you to better leverage them on your path to greater success.

What Are the Differences Between Intentions vs Goals?

Before jumping into the key differences, you need to understand that both intentions and goals are good for you. Both have clear advantages and disadvantages to one another.

That said, only one of these two is going to help you see real change in your life, and that being your goals.

I’ll get into detail why that’s the case further down this post, but for now, knowing the differences between these two will save you a lot of struggle in the future.

Their Descriptions

The first thing to note is how you can describe each one since there are some notable differences between intentions vs goals.

Goals can be best described as the results that you are looking for. It’s the result of something that you’ve put together based on your thought process.

On the other hand, intentions are more or less the energy that you put in at the very start of something. It’s not quite like motivation, but it is your overall willingness to do something.

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To see this in action, an intention can be along the lines of telling yourself “I want to lose weight,” or “I will be a better partner for my spouse.” Goals are the specific actions that you’ll be taking to lose weight and build a better relationship with your partner.

Their Timing

Another key difference between these two is their timing – as in what times they are referring to. From the example mentioned above, you can already piece together where goals and intentions lie.

Intentions are concerned about the present moment in your life. It’s relying on how you feel right now.

Goals are future projections. These are things that you want to achieve at some point. You can achieve that when you put enough energy into taking action to achieve your goals.

What They Prioritize

The third difference is what each one cares about and allows you to prioritize.

When you are setting a goal, the emphasis is placed on the result and the journey along the way. You’ll focus on the milestones that you placed out and assess the results that you’ve received thus far and the final results, too.

Another way to look at it is that goals prioritize external achievements.

Intentions prioritize the emotions that you are feeling. Yes, that’s part of the journey as well, but intentions dig deeper. They prioritize the relationship that you have with yourself and the task at hand.

Difference in Scope

The fourth and final difference to bring up is the scope of these two aspects. The scope shapes how you set them in the first place.

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When it comes to intentions, there are broad aspects and how you form them varies from person to person. Generally speaking though, intentions are designed to be vague. They’re phrases that mention a general result or maybe it’s a single word. Examples are ones mentioned earlier or using keywords like “growth”, “love”, or “patience”.

Goals are the actions, the expectations, and the results you want to achieve. As such, these are narrow. If you want to have more patience, a goal would be something like meditating for a period of time or trying not to interrupt people.

Which One Is Better for Success?

If we are to look at these two by themselves, there is a clear winner between which one will lead you to success, and that is setting goals.

Another way to see goals is the manifestation of your intentions into a more concrete plan. With goals, you want to achieve things, and you’ll be putting more thought into them. You’ll be talking about how you’ll get there and how you’ll measure your results.

Intentions are vague and focus on the immediate short-term. It’s easy to have intentions in your life, but these don’t lead to action. Or if they do, people lose motivation.

Don’t get me wrong, intentions are strong on an emotional front as they can bring more satisfaction to completing goals. [1] This can be used as extra motivation at the beginning as you are determining your impulses and drives to complete your goal.[2]

But with this in mind, it stands to reason that instead of focusing on one over the other, it might be worth considering striking a balance between the two of them.

Why Combine Them?

Another angle to look at intentions vs goals is that goals are what you want to be doing in your life. Intentions are the aspects that you want to be. These are both very strong desires in ourselves as both goals and intentions impact us on an emotional level.

By itself, a goal could manage well on its own. But time and again, people run into problems after achieving goals. There are so many cases where people feel empty, even after finishing a big goal.[3]

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There is also the dreaded question of “what’s next?” A question that many people struggle to answer.

That changes entirely when you already have an intention in place. It’s not something that directly drives you forward, but it can serve as training wheels so you don’t fall off the path.

After you complete a goal, it makes sense that you go back to your intentions and begin to deepen your relationship with what has transpired and with yourself. By doing this, you are also figuring out where you want to go next. This is the case since your intentions aren’t going to be shifting a whole lot.

If your intention is to grow, then what does growth look like?

There are many ways that a person can grow beyond mindset development – growth in wealth, physical capabilities, communication, and more.

How to Best Leverage This

The best way to leverage this relationship is by first starting with an intention. To get the most out of it, it pays to start with a broad intention and sticking to a single word to manifest that intention.

I used examples like love, growth, and patience, and these are great starts. After all, there are many approaches that you can take with these, so having many options that resonate with you will help.

After that, you will want to go through the goal-setting process. When it comes to goal-setting, there is no wrong method as authors have written hundreds of books on the subject. Go for a method that suits you best.

From there, you want to be striving to achieve your goal and remind yourself of your intention. You can use it in a sense as an affirmation by this point.

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For example, if your goal is to grow on social media, your intention can be something like “I will post moving content that engages my audience.”

The intention can help you as you can look at your efforts and match that with how you are feeling. Look at the post you made or the work you’ve done, and ask yourself whether this is something that makes you happy or you could do better for next time.

In a sense, you can use your intentions to be setting SMARTER goals and relying on it during the ER steps, which are “evaluate” and “reassess your goal”.

Final Thoughts

All by themselves, goals are the superior way to achieve success. There are many possibilities and systems in place that can replace intentions entirely

That being said, if you are setting intentions in the first place, you can put further emotions into your work and establish deeper connections.

These deeper connections can allow you to keep building your habit further and further until it becomes your second nature. As such, intentions are worth considering as a compliment to your goal setting system for success.

More on Goals and Intentions

Featured photo credit: Bookblock via unsplash.com

Reference

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on September 18, 2020

How to Improve Memory: 7 Natural (and Highly Effective) Ways

How to Improve Memory: 7 Natural (and Highly Effective) Ways

Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts, and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder, then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

Fortunately, meditation can help.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which, in turn, will make it easier for you to remember important facts.

While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

However, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get Plenty of Sleep

If you’re sleep deprived or have not been sleeping well, then it’s likely that you’re not able to remember well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities, including your memory.

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If you want to learn how to improve memory, how much sleep should you be getting?

Well, according to the National Sleep Foundation[3], you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things[4].

If you want to improve memory, get plenty of sleep.

    Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!), but if you care about improving your long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

    Try these three things to naturally improve your sleep cycle:

    • Have a fixed bedtime (preferably before 10pm)
    • Don’t eat too late
    • Make sure your bedroom is as dark as possible

    Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

    However, don’t sleep just yet, as I want to tell you about another great way to increase memory.

    3. Challenge Your Brain

    When was the last time you challenged your brain?

    I don’t mean challenged in the sense of overeating or under-sleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku, and memory games.

    To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

    Feedback from Lifehack readers such as yourself has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-solving ability, and memory.

    There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

    • Peak (Android/iOS, free, 10 million+ downloads)
    • Lumosity (Android/iOS, free, 10 million+ downloads)
    • Elevate (Android/iOS, free, 5 million+ downloads)

    If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live while you put your attention into boosting your brain power!

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    Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it; try one of the apps above and see the positive benefits for yourself.

    4. Take More Breaks

    When I think back to my days as a budding entrepreneur, I distinctly remember working all the hours under the sun—and many under the moon, too!

    At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat, and tears.

    However, if you want to know how to improve memory, taking regular breaks is the best way to keep yourself productive, creative, and alive to opportunities. It’s also the best way to learn new information.

    Typically, when studying lots of new information, most people will spend hours reading it in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

    One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

    This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

    When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

    It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart, and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

    Basically, make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

    5. Learn a New Skill

    I love this quote, as it’s 100% true but frequently overlooked:

    “Learning never exhausts the mind.” -Leonardo da Vinci

    From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

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    Let me give you an example of this:

    Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day, many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

    Unfortunately, your initial enthusiasm quickly turned into frustration.

    The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you rather than letting you work in your own way.

    Now, in the story above, the ending could be that you put up with a job you didn’t like and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction into learning a new skill (computer coding).

    It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career, and the ongoing learning made the call center job much more bearable.

    Clearly, learning new skills gives you impetus, focus, and something to aim for. Your brain loves to learn, and you should tap into this by always seeking out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

    If you want to know how to learn something new every day, check out this article.

    6. Start Working out

    If you’re not already working out regularly, then here’s another reason to do so:

    Exercising for 20-30 minutes three times a week will improve your long-term memory[6].

    Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

    Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

    Interested in getting started?

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    Here are five different ways that will help you work out:

    • Join a gym
    • Join a sports team
    • Buy a bike
    • Take up hiking
    • Dance to your favorite music

    7. Eat Healthier Foods

    I’m sure you’ve heard the expression: “You are what you eat.”

    This applies to your brain, too.

    The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health, as well.

    Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

    Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain, leading you to easily suffer from mental fatigue.

    If you want to improve your mental health, eat and drink an abundance of these for brain health:

    • Turmeric – Helps new brain cells grown
    • Broccoli – Protects the brain against damage
    • Nuts – Improves memory
    • Green tea – Enhances brain performance, memory and focus[8]
    • Fish oilFish oil supplements can increase your brain power

    Here’re more brain food options that improve memory!

    Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

    Final Thoughts

    I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

    You don’t need to implement them all, but you can try out the ones that appeal to you.

    But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

    More on How to Improve Memory

    Featured photo credit: Eric Ward via unsplash.com

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