Intentions vs. Goals

Why We Need Both 

Have you ever set a big goal with excitement and determination… only to feel overwhelmed a few weeks later? I have.   

Many of us, with or without ADHD, but perhaps more intensely if you have ADHD, swing between two extremes: dreaming big and pushing hard… or feeling discouraged and giving up altogether. We tell ourselves: 

 “This time, I’m finally going to get organized.” “I’m going to wake up early every day.” “I’ll completely change my routines.” 

But when life gets busy, energy dips, or unexpected challenges arise, those goals can start to feel heavy rather than inspiring. That is one of the main reasons I believe we need both intentions and goals. Not one or the other. Both. 

What is Intention? An intention is a guiding principle or direction. It reflects how you want to live, feel, or show up in your life. Intentions are present-focused and connected to your values. They are flexible and compassionate rather than rigid or perfectionistic. 

For example: 

• “I want to create more calm in my mornings.” 

• “I want to treat myself with more kindness.” 

• “I want to feel less rushed and overwhelmed.” 

• “I want to create a home that supports me.” 

  
  

An intention gives meaning to your actions. It reminds you why something matters to you. 

What Is a Goal? A goal is different. A goal is specific, measurable, and action-oriented. It focuses on what you want to accomplish. Goals help turn intentions into reality. 

For example: 

• Prepare clothes and lunch the night before 

• Set a 10-minute morning reset routine. 

• Go to bed by 11:00 p.m. three nights this week. 

• Declutter one kitchen drawer on Saturday. 

  
  

Goals provide structure and direction. But goals without intention can sometimes feel mechanical, exhausting, or emotionally disconnected. 

Many of my ADHD clients are incredibly visionary, creative, and hopeful. They often see possibilities everywhere. But there is also a pattern I frequently observe: setting very ambitious goals fueled by urgency, frustration, or a desire to finally “get it together.” 

At first, motivation is high. Then reality happens. Life interruptions. Fatigue. Executive functioning challenges. Emotional overwhelm. Perfectionism. All-or-nothing thinking. And suddenly the goal feels impossible. Instead of adjusting the plan, many women assume they failed. This cycle can quietly damage confidence over time. The problem is often not a lack of desire or capability. It is trying to create lasting change without enough flexibility, self-awareness, and support. 

Intentions help interrupt the all-or-nothing cycle. Why? Because intentions help you reconnect with your deeper purpose even when things don't go perfectly. For example, instead of “I failed because I didn’t follow my morning routine perfectly,” you can return to “My intention is to create calmer mornings. What is one small thing I can do today that supports that?” That shift matters. It moves you from judgment to adjustment, perfection to progress.  

Here is a simple framework you can try:

1. Start with an Intention 

Ask yourself: 

• How do I want to feel? 

• What kind of life do I want to create? 

• What matters most to me right now? 

  
  

Example: 

“I want to feel calmer and less rushed in the morning.” 

2. Create a Tiny Goal 

Choose one realistic, specific action. 

Example: 

“I will prepare my coffee and bag before bed three nights this week.” Tiny goals are powerful because they reduce overwhelm and increase follow-through. 

3. Decide When and Where 

Attach the action to a specific time or situation. 

Example: 

“After dinner, I will spend five minutes preparing for tomorrow morning.” This helps bridge the gap between intention and action. 

4. Celebrate Small Wins 

This step is often overlooked, especially by women who are hard on themselves. Pause and acknowledge your effort. Not because everything is perfect — but because you showed up intentionally. Celebration strengthens motivation and builds trust in yourself. 

Many people wait for motivation, clarity, or the “right time,” but meaningful change usually begins with intention. Being intentional means choosing, little by little, how you want to live instead of simply reacting to life. It does not require a dramatic transformation. Small intentional actions repeated consistently can quietly reshape your routines, confidence, and daily experience. 

Goals help you move forward. Intentions help you stay connected to yourself while you move forward. When you combine compassionate direction with realistic action steps, change becomes more sustainable — and far less exhausting. 

You do not need to overhaul your entire life overnight. You simply need a direction, one small next step, and permission to begin imperfectly. 

In my Accountability Group Coaching program, we focus on creating intentional change through small, consistent actions — without shame, pressure, or perfectionism. Together, we set meaningful intentions, create realistic goals, and build gentle accountability that supports lasting progress. 

Because lasting change is not about doing everything perfectly. It is about continuing to move forward with intention. 

What intention do you want to bring into this season of your life?