Growing With Intention This Spring
The change in seasons is often a time of reflection. For many of us, spring brings a noticeable shift in energy—maybe it’s the longer days, the warmer weather, or simply seeing more people out and about. Whatever the reason, this time of year often creates a renewed sense of motivation to return to activities set aside during the winter, or to try something new altogether. While this surge of motivation can feel like it’s the result of outside factors, it’s helpful to remember the things within our control that help us create the changes that we want.
In my work with clients, I’ve noticed that sticking with new habits or goals isn’t usually about the task itself—it’s more about how we prepare ourselves to follow through. Even when the motivation is there, it can still be difficult to say “yes” in the moment. Below are a few strategies to keep in mind when what you’re struggling with is following through on your intentions.
1. Be realistic about your capacity. A theme that often shows up in sessions is the urge to change everything all at once. A good starting point when you’re setting new goals is to consider whether focusing on one change at a time may be an effective strategy, even if it feels counter-intuitive to do so.
It’s also worth considering whether the goal itself is realistic. If consistency is a struggle, remember that it’s not necessarily a personal failing—it may be that the time or energy that the goal requires isn’t sustainable right now. When you consider your current roles, responsibilities, and bandwidth, is there truly room in your life for this change?
2. Be intentional with your time. Consider why you have decided to focus on this goal. Does it move you closer to the life that you want? Or are you being influenced by what you think you 'should' be doing?
3. Make a clear plan and commit to it. When clients express motivation to make a change, one of the first questions I ask is: Have you made a plan? Motivation is powerful, but it’s rarely enough on its own. Breaking your goal into written steps, anticipating obstacles, and deciding when and how you’ll act helps bridge the gap between intention and action.
4. Find ways to boost motivation for difficult tasks. This is a topic that could fill an entire post on its own, but here are a few quick ideas that can help increase motivation if you’re feeling stuck:
Add accountability. Schedule the activity with a friend or sign up for something that requires a commitment (like a class with a fee).
Make it interesting. Pair the task with something you like—music, a favorite podcast, new clothes/gear, or a favorite snack or drink.
Mix things up. Variety can help make sure things don’t get boring. For example, if your goal is to move your body more, brainstorm multiple ways to be active: indoor vs. outdoor options, solo vs. group activities, or make a list of all the activities you enjoy that you can alternate between.
If you feel ready to make a change and are considering which direction to take, instead of trying to do everything, take time to consider what really matters to you. Remember that setting realistic expectations and being intentional in how you plan your time can help move you closer to your goals. If you continue to feel stuck in your efforts, therapy can be a great place to dive deeper into what’s getting in the way and help you develop practical strategies for taking action.
Disclaimer:
The information in this blog is intended for educational and informational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. Reading this content does not establish a therapist-client relationship. If you are in need of support, please reach out to a qualified mental health professional in your area.