Health & Well-Being

Setting Your Intentions for the Day

3 Ways to Create a More Intentional Day Before You Get Out of Bed

Do you ever feel like your day is half over by the time you wake up? Maybe you had grand plans to do laundry or read a book, but suddenly it’s 5 PM and you’ve barely begun. Where does the day go? Setting intentions for your day can help you feel centered and focused with a sense of alignment.

Below are a few ways to create space for intentionality when you wake up:

STEP 1: Breathe

As soon as you open your eyes, place one hand on your heart and one hand on your stomach for three slow breaths. Feel the rise and fall of your torso. Inhale from your lower abdomen up through your ribs and chest. Exhale all of your breath back into your lower abdomen. After three rounds, feel free to continue or move on to step two.

STEP 2: Get Mindful

Take a moment and choose one word that describes how you want to feel today. For example, if you need help from colleagues at work, the word “supported” may come to mind. If you want to feel less overwhelmed by the news, you can choose the word “peace.” Allow the word to pop into your mind without judgment. The first word you think of is usually the word you need.

Once you have your word, use it as an intention for your day. Repeat it silently or out loud three times whenever you need a pick-me-up. I like to write the word on a sticky note and place it somewhere I see often. Anytime you see the sticky note, say the word out loud. This will remind you of the positive intention you set for yourself throughout the day.

STEP 3: Stretch

Now that you’ve got your oxygen flowing, it’s time to move. These are my favorites to release any stiffness from sleeping:

  • Ankle Circles: Sit up in bed with your legs straight in front of you or hanging off the side of the bed. Roll your feet slowly around to the right and left. Notice your range of motion in the ankles. Feel the fluidity of movement on each side.
  • Side Stretch: Sit tall with your shoulders over your hips. Reach your arms overhead. Stretch to the right, either keeping arms overhead or dropping your right arm towards the bed. Feel the stretch from your left hip attachment up through the arm. Slowly move back through center and stretch to the left. If this feels good, flow side-to-side 2-3 times, then slowly come back to center and take a round of breath.
  • Neck Rolls: Sit tall with your shoulders over your hips. Slowly drop your chin to your chest, noticing the stretch along the back of your neck and down your spine. Begin to roll your neck in half-circles or all the way around in both directions, depending on what feels best. If you notice that any areas feel “sticky,” stay in those spots for a couple breaths to see if the muscle tension releases. Finish by slowly bringing your head back to neutral and taking a round of breath.


By using these three quick and easy steps, you can move through your day with more focus and intention. When you feel the day getting away from you, take a few rounds of breath and repeat your intention to realign yourself.

Allow your mindset and the intentions you have set be the anchor that steadies you during a chaotic day.


Tiffany Lord

Tiffany Lord, E-RYT is a corporate yoga coach and founder of Love + Asana, a virtual wellness studio offering sessions and workshops for employee wellness. She specializes in movement and mindfulness for stress management and improved mobility. Tiffany’s fun, approachable style makes classes feel like you’re hanging out with friends while also improving your mental and physical health. Learn more at

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