Intention Setting

Banff National Park, Canada

This song had been sitting quietly in my morning playlist. But the first time I tried intention setting - something clicked. Its lyrics echoed the very heart of what I was learning: to set my intention, to return to presence, to follow the sun :)

Intention setting was first introduced to me by an old friend, through Caroline Webb’s How to Have a Good Day - a book originally meant for professional settings. But one idea stayed with me long after: the When - Then routine.

It’s a simple, powerful tool that links a challenging moment to the response I want to embody. I’ve used it both in work and in life - but it became most meaningful in parenting, surprisingly.

As a parent of a child on the spectrum, we often face emotional storms - meltdowns that are loud, intense, and unpredictable. I used to get frustrated or shut down just to cope. Until I learned to ground myself in the chaos instead. That’s where the When - Then routine became my anchor.

“ When my child yells and I feel my own stress rising,

Then I’ll place a hand on my chest and practice Heart - Focused Breathing. "

That pause creates space - to respond, not react.

Over time, something subtle began to happen - when I stayed grounded - even silently - my daughter seemed to sense the energy. My calm helped her settle too, without needing to say or do much at all.

So, what’s one When - Then routine you want to try this week?