The Value of Setting a Daily Intention

We are all guided by values we hold close. Just like we are all different, our values are as well. Yet even though we do our best to place importance on our values on a regular basis, we sometimes push ahead in life without remembering what they are or using them to help guide our decisions and realize goals.

There is tremendous value in reviewing our bigger goals and then setting a daily intention for ourselves that helps us get there, one step at a time. Intentions can be set in the mind or documented through a daily journaling practice that invites us to look back whenever we want to see how far we have traveled while on our personal growth journeys. Writing down an intention for the day as the sun rises allows us to look forward to see the possibilities that await us. Every sunset provides an opportunity to review our intentions and determine whether they were valuable in helping us get to where we want to be. If not, there is always tomorrow to reset and create a better intention.

The beautiful thing about the intention-setting practice is that you are in charge of the entire process. An intention can address your desire to take better care of yourself, it can address how you want to present yourself to the world, or it can address a specific goal. There are no rules. Setting an intention every day places you on a clear path. You are the expert of your own life. You know what you need and want. Intentions gently remind you of what you need and want and then help you get there.

Here are a few examples:

To be guided by joy and love in all I do today.

To let go of the sense of urgency to get everything done today.

To find and embrace the inner peace that is always within my reach.

To eat healthfully and treat my body like a sacred vessel.

To look forward, not back.

To practice gratitude for all the simple gifts life provides every day.

To just be.

To find purpose in every step I take today.

To be okay with where I am right here, right now.

To walk with confidence.

To journey in grace with myself and others.

To be okay with whatever happens today and in whatever order it comes.

Setting intentions is a powerful practice that can guide you to attain the life you desire. All you have to do is wait for the next sunrise to start the transformation.

Vicky DeCoster is a Certified Life Coach based in Omaha, Nebraska, who specializes in helping her clients both locally and nationwide to move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Be Like an Ultramarathoner to Overcome Challenges

Ultramarathoners are a special breed of runners who train for and participate in races longer than the traditional marathon of 26.2 miles. Races often start at 30+ miles and can be as lengthy as 100 miles. The ability to complete these races depends on several characteristics that lie inside all of us: grit, endurance, and the ability to forge ahead with a focused mindset that does not fixate on others in the race, but instead on their own path forward.

Even if you’re not an ultramarathoner, you can utilize the above characteristics to help you overcome those seemingly insurmountable challenges that sometimes create roadblocks that prompt you to wonder if you’ll ever find a way over or around obstacles.

A competitive runner knows the keys to achieving goals in a race. Thankfully these secrets to success can easily be transferred to nearly any situation that life throws your way:

Confidence. Greater confidence comes from identifying and then conquering fears. Confidence also grows when you put a plan in place to address the issue, one step at a time, rather than procrastinating which only causes more worry about failing. By simply jogging in place, you will never reach the finish line. Inch along a little bit every day and reevaluate as necessary. Confidence comes with doing.

Mental strength. Mental strength is having the will to continue, even when you think you can’t. Feeling apprehensive or scared is all part of stepping outside your comfort zone. Identifying your strengths and talents and then finding a way to use them to overcome your challenges is paramount to achieving mental toughness.

Positive self-talk. It’s important to remember the value of positive self-talk. Removing the words “I don’t think I can” from our inner-dialogue the first step to achieving goals. Replace “I can’t” with “I will.” I will finish this race. I will come out on the other side of this experience a better, stronger person.

Visualization. Competitive runners often visualize the finish line when they “hit the wall” (an analogy for when they think they cannot continue). An important component of being able to overcome challenges is the ability to picture better days and a positive outcome in your mind. Take time every day to visualize the best possible results that you can attain from all your efforts.

A support crew. We all need a great support crew, ready to cheer us on from the sidelines. Surround yourself with a group of positive, strong supporters who believe in you, who provide honest feedback when asked, and can hold you accountable to fulfill what you have envisioned for yourself and your life.

Focusing on your own journey. It can be challenging to not compare yourself to others, either while competing in a race or moving through life. But comparing yourself to others and what they are achieving only hinders your own progress. Focus on yourself and your path. You are like no one else in life and neither is your journey. Remember this: the only person better than you is embedded in you.

No matter where you are in life, you have the power within you to utilize the above characteristics to first address and then overcome any challenge that comes your way. Think like a competitive runner. Create a positive inner dialogue, build confidence by doing, and focus on your own journey. When you cross the finish line, celebrate with your support group. You deserve it.

Vicky DeCoster is a Certified Life Coach based in Omaha, Nebraska, who specializes in helping her clients both locally and nationwide to move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.