Going through the motions?
Intentionality is the difference between going through the motions and living purposefully.
Understanding Why Your Choices Matter
But why does it matter?
Because intentionality is all about taking control, it’s how you choose to respond, act, and create balance in your life.
But here’s the thing: You can’t be intentional without knowing your why.
Your why gives your actions meaning. Without it, you’re just reacting, going through the motions, and stuck in a loop of habitual decisions.
So, how intentional are you really?
You can check what choices you make every day to see how intentional you are or just on autopilot.
Habitual choices
These choices come from patterns. You tell yourself, “I’ve always done it this way—it works for me.” Sound familiar? Remember, a choice is either helpful (boosts your outcome) or will hinder you (take you further away from the real you). We make habitual decisions from a space of familiarity.
Help: Habitual choices connect us to self-care, including health, wellness, and living in alignment with our values.
Hinder -They bring guilt, but we keep doing them because we convince ourselves it’s easier.
Forced choices
These choices usually come from fitting in or going with the flow. Ever made a decision that went against your values, just to fit the mold? Forced choices make us uncomfortable, and we often delete them from memory because of the shame or blame they carry.
Considered Choices
This is the sweet spot. Considered choices are the healthiest. You pause, weigh your options, and act kindly toward yourself and others. You may not always know how they’ll impact you, but by considering them, you accept the outcome without guilt or regret.
Okay, let’s explore what influences us into not being intentional and how we can become the obstacle.
Let’s Do Some Coaching
Being More Intentional with Sarah, who feels burnt out.
Sarah manages a team of 20 and a large chunk of her company’s P&L. She’s juggling work, family, and a thousand responsibilities—and intentionality often feels like a luxury she can’t afford.
Coaching Insight:
We would remind Sarah that it’s easy to fall into habitual patterns when you’re overwhelmed, but this is the moment where intentionality can make all the difference. It’s about catching yourself before you dive headfirst into an automatic reaction. Start with small, deliberate actions.
We coach the power of Pause. Before responding, and ask yourself, “Am I doing this because I’ve always done it, or because it’s the right choice now?”
and coach me action: Identify one habitual action you can change today. It doesn’t have to be big- the smaller, the better to start with—maybe it’s how you start your workday or respond to a challenging email. Focus on shifting from autopilot to intentionality.
Intentionality Starts with Self-Awareness
If you’re unsure about YOUR why, you’re likely stuck in habitual or forced decisions. Start by getting clear on your why. Think before acting. Reflect on your decisions. Pausing before doing anything allows you to become more self-aware—and that’s where intentionality begins.
Ask yourself:
How am I making most of my choices today?
What’s driving those decisions?
Am I in control, or am I just reacting?
The Power of Choice
Every choice you make represents who you are. Every. Single. One. Being intentional means recognizing that you have the power to choose how you respond, react, lead, and show up in your life.
Blaming others? That’s still a choice. Ignoring something? Yep, a choice. Every action is intentional—even when it doesn’t feel like it.
Let’s do some more coaching.
Shifting choices meet David, who is a Startup Founder and reacts instantly.
David makes decisions quickly. But he’s starting to notice that many of his choices are knee-jerk reactions driven by stress and fear of failure. He knows he needs to be more deliberate, but intentionality feels impossible with so much on his plate.
Coaching Insight:
We would first explore specific real examples of why the choices are being made and see if they correlate to the mindset in the examples.
We would learn and seek as many examples as possible of responses, reactions, and choices that have reflected different outcomes and share how we can make decisions from a place of fear and stress.
It’s time to flip the script. Instead of reacting- it's using what feels oxymoronic and contradictory. It requires immediate (and when practised it can happen very quickly).
STOP. PAUSE.
“What’s the most intentional decision I can make here?”
A great quick and. technique is our 1:1:1 -
What is your one priority (and why)?
What one conversation can you have right now (who and why)?
What one action can you do now to make the most intentional decision?
Shift your focus from urgency to impact.
and coach me actions: For the next week, before every major decision, take a moment to reflect. Ask yourself: Does this align with my goals and values? If not, reconsider.
25 Questions to Boost Your Intentionality
Intentional choices shape your personal, professional, and purposeful life. Here are 25 questions to assess how intentional you are:
Who are you?
Who do you want to be?
What do you believe in?
Who are you as a colleague or leader?
What do you care about?
Does this intention add to your core goals?
Why do you care about it?
What drives you forward?
What could you do to add more purpose to your life?
Does this align with your purpose?
Does this align with your values?
Does this compromise your ethics/morals?
Does this intention distract from your core goals?
Are you reactive or considered?
Intentional or ignorant?
Spontaneous or structured?
Fun or serious?
Aware or unaware?
Do you exercise?
Do you meditate or visualize?
Do you focus on nutrition?
Do you plan time for creativity and hobbies?
Do you focus on single-tasking?
Do you share gratitude in your business?
Do you lead with love and kindness first?
What Will You Choose Today?
Intentionality takes practice, but it’s worth it. Your choices shape your life, your leadership, and your relationships. Start small and be deliberate. Remember, you choose how to respond, how to lead, and how to take action.
Let’s do our final coaching session.
Meet Michael, who is developing his career and progressing into senior leadership.
Michael wants to step into a leadership role, but he often finds himself making choices based on what others expect of him. He’s ready to make more intentional decisions but isn’t sure where to start.
Coaching Insight:
We shared with Michael how his choices are his power when you’re letting others dictate your path. It’s time to take control. Start by aligning your decisions with your values, not what others expect.
We coach you to ask yourself.
Does this decision bring me closer to who I want to be?
and coach me action: Each day, make one decision that’s truly yours—not influenced by others. Over time, these small, intentional choices will lead to massive growth.
Intentional Choices Create Change
“You can make choices every day without consideration, or you can choose to consider every choice. You make the difference”
Our choices define us. They shape our days, our relationships, and who we are.
So, what will you choose today?
Every intentional decision creates the space for change and growth.
Choose wisely.
Download your free guide on intentionality and start making better choices today!
An extra consideration …intentionality is your self-leadership and purpose.
Now let’s be clear: purpose has two contexts: existential life intentionality and the one we are considering right now as pace & focus.
The intentionality purpose isn't just a vague idea—it’s the pace at which you lead and the focus that keeps you aligned with your values. Self-leadership is the foundation for intentional leadership because it forces us to ask:
Am I setting the right pace?
Are you moving too fast and burning out, or too slow and losing momentum? Leadership isn’t about speeding through the noise—it’s about finding your right pace and pushing forward with clarity.Am I focused on the right goals?
Without focus, purpose becomes diluted. Great leaders don't just have a purpose—they have a laser-sharp focus on where they’re going. You can't lead others without leading yourself first, with intentional decisions that drive results.
At and., we coach leaders to balance both while staying aligned with their core values.
How focused is your leadership journey?
Download our Intentional Leadership Workbook to assess your pace and purpose.
