Free 6-week intention worksheet

How to use it

1. Download and print. Download the PDF and print it. This 6-week challenge printable is laid out to print at full size on both A4 and US Letter. In the print dialog, choose actual size, or 100%.
2. Write your intention. On the cover, write one intention for these six weeks on the line that says My intention for these six weeks. Ordinary and specific is enough.
3. Practice, then write. Each week, do the 1-minute practice. Then fill in What did you notice? and One small step.
4. Continue the next week. One page a week is the pace in our app too. If you miss a day, continue when you can.

The six weeks

The same order as our app. Each page has a 1-minute practice, a place to write what you noticed, and one small step. The research line is one sentence. It is not a promise about what you will feel.

1. Body and breath

   Week 1, Calm

   1-minute practice

   Three slow breaths. Breathe in for 4 and out for 6.

   Sit somewhere steady. A comfortable breath is enough. If you feel dizzy, stop and breathe in your usual way.

   A timer for this breath is on the free 4-6 breathing page. It runs in your browser and stores nothing.

   What did you notice?

   How the breath felt, and anything that shifted after three rounds.

   One small step

   One small thing you can do today to stay a little more settled.

   Research suggests breathing practices that lengthen the exhale may help some people feel a little calmer (Fincham et al., 2023, meta-analysis of breathwork, PubMed).

2. Attention

   Week 2, Focus

   1-minute practice

   Name five things you can see.

   Say them quietly, one by one. Stay with what is actually in front of you.

   What did you notice?

   What you saw, and where your attention went.

   One small step

   One thing you want to notice on purpose today.

   Research suggests brief mindfulness-style practices may produce a small reduction in negative mood for some people (Schumer, Lindsay and Creswell, 2018, meta-analysis of brief mindfulness, PubMed).

3. Compassion

   Week 3, Heart

   1-minute practice

   Write what you'd say to a friend in your spot, then read it to yourself.

   Use words you would actually say out loud.

   What did you notice?

   What it was like to read those words to yourself.

   One small step

   One kinder sentence you can keep for a hard moment today.

   Research suggests self-compassion practices are associated with less self-criticism, on average (Wakelin, Perman and Simonds, 2022, meta-analysis on self-criticism, PubMed).

4. Intention

   Week 4, Vision

   1-minute practice

   Picture an ordinary good day after your intention is real.

   Walk through the day: where you are, what you do, and what you notice.

   What did you notice?

   Which details of that ordinary day felt clear.

   One small step

   One part of that day you could practice in a small way.

   Research suggests picturing what you will do may support progress more than only the finished outcome (Taylor et al., 1998, process simulation compared with outcome fantasy, PubMed).

5. A small step

   Week 5, Action

   1-minute practice

   Shrink the step and write an if-then plan.

   Use this shape: If a moment you can recognise happens, then you do a step small enough to start.

   What did you notice?

   What made the step smaller, and which cue you chose.

   One small step

   Write it as: If ____, then I will ____.

   Research suggests an if-then plan may help people follow through more often than a goal alone (Wang, Wang and Gai, 2021, meta-analysis of goal attainment, PubMed).

6. Letting go

   Week 6, Release

   1-minute practice

   Write one thing you're ready to put down.

   A worry, a grudge, or a plan that no longer fits. You do not have to solve it.

   What did you notice?

   What you chose to put down, and how it felt to name it.

   One small step

   One small way to set that thing aside today.

   Research suggests writing about something meaningful can have a small average benefit for some people (Frattaroli, 2006, meta-analysis of expressive writing, PubMed).

A wellbeing and self-reflection tool, not medical advice.