Tri Coach Tuesday: Intention Process



The Intention Process is an activity that allows us to write our thoughts with conscious awareness through selecting words that accurately reflect what we intend to have in our life. It is a descriptive list in the form of an essay or letter. The minds wants to be right…so let’s give it something to be right about.

We often talk with our friends complaining how we do not have something, trying to get sympathy from anyone we talk with. This likely will result in fewer friends or maybe our friends will agree with us thus forming an unofficial club that supports a life that is not how we would like it to be including no job, little money or poor health. Instead, include your friends on your intention list. Write how you would like them to be successful in the important areas of their life. Determine what must be present in your life for you to be truly happy and fulfilled.

We must separate the performance from the performer otherwise we take on a label. We then justify or validate the label to such an extent that we begin to believe our own ‘public relations’ campaign’. We soon develop an act or a routine that cloaks who we really are. This becomes an issue when opportunities arise and our internal voice convinces us to not investigate or pursue the opportunity. Determine the code of ethics we must follow to feel good about ourself. Remember, if we fail at an event, we are not failures; if we lie, we are not liars.

Include specific material items on your list. Include how you intend to feel about what you have once you get it. Remember, it is feelings that go along with the material stuff that adds to the quality of life. If you are unfamiliar with feelings include this as being an area where you develop an interest.

If you can think about it, you can have it. If you know that it is available and you have a thought about it, if you have seen other people have it, then it is in your reality and it is available to you. An intention list is an opportunity to look at what you intend to have for yourself that you do not currently have. Everything you 1 have in your life at this time you intended to have at one time in your life, you just forgot that that you intended to have that, and forgetting or letting it go is what allowed you to have it.

Be Specific

One of the rules for an intention list is to be specific. Look precisely and clearly at what you intend to have. If you intend to have money, free and clear, state how much and that you intend to have. If you worry a lot about money and security be sure you include a statement about your financial well-being and your feeling of security. Many times the amount of money we have is never enough to give us the ongoing experience of having enough for whatever we want. It is essential that you look at each item carefully and see what you are really looking for.

It is important to go beyond what you have seen on TV or read in books as they are only pictures. Be sure to include how you feel about your performance and your level of appreciation for the the desired result. If acknowledgement or recognition is important be sure to include this. Include all of it as you must go beyond what you normally think to have what you desire.


Duration is how long you intend to have the items in your life that are listed. This is important in that sometimes it takes us so long to recognize or be aware of what we do have for ourselves that we may only have the intended item for very brief periods of time. In our unawareness we may not acknowledge that we ever had the item thus we can continue to proclaim that ‘You never get what you want, so why bother to want.’

Upon reading a returned list a student complained that she did not achieve a weight of 105 pounds. When asked if she weighed 105 pounds at any time during the past year had she looked astonished and said yes, only for one week. She forgot about adding to her list the duration or how long she was to have what she received.

Want vs. Intention

Want is very different from intention. In the example the woman was in the state of want, she still wanted to weigh a specific amount, thus, her intention was actually to want, to be in wanting, and that is what she got. When we are in wanting we will not have.

Intentions for other people

If you have an intention for another person look at from where you intention for them is coming from. If you want somebody to have something check to see whether or not they intend for themselves what you intend for them, that they be in alignment. Many times the other person is not interested in what you want for them. They are perfectly content with the attention you are giving them by their not having those things.

The only reason that you may want them to have a certain thing is to get them off your back so you do not nave to hear about it anymore. If your intentions for others come from this place keep you intentions for yourself. You may also complain about what you do not have and you may be on someone else’s intention list to get you off of their back. If your intention for others is genuine go ahead and include it. If it is not genuine do not include it.

Intend how you feel

Part of the specificity of your intention list is to look and see what you intend to have and how you are going to feel about it once you have got it. When we receive things we are not accustomed to having we become uncomfortable with having them. We feel funny about it. If you intend to be comfortable and satisfied with it and enjoy what you get be sure to include this in your writing.

Distinguish the material items from the feelings. Be aware of any thoughts that anticipate a feeling happening as a result of the material item. The item may be only be available to you under certain conditions such as size, color or cost, however feelings are always available. It is important to identify the feelings as the item will not make you feel any different, however you will always have a different feeling about each item.

Note: It is very important to not read the list or try to memorize it or try to recall what you wrote days after the writing.

Writing the intention

Begin the Intention List with the following: ‘This comes easily and harmoniously by: _______ (insert your target date here). Or, as an alternative, write the intention as being past tense, dating the intention with a future date yet writing the list as if it has already happened.

“It was great to be offered the job yesterday, I was so happy to sign the contract and the new manager was truly excited.” or “ I was very proud of myself for achieving a personal best in the race”.

Do as many lists as you want. It could be each week or each month, as other items come to mind. Once you write an item never look at it again. Do not proofread your list. This means you must be very careful with how you write each item.

Caution, regarding being specific, do not indicate how it is going to happen. The process of how is the surprise. Our notions of how things happen when crammed into our petty formulas and plans are too restrictive. Allow things to come as they come. We fear of things ‘getting out of hand’ based on our limited formulas that keep us from having what we intend to have. Have you ever looked at how small your hands are?

When you are complete with your list place it in an envelope with a sign saying: Do Not Open Until ________.

Free the mind of thoughts, then go on to the next thing in your life. All the best to you in this new year of 2018.


Shawn F. Lyons

Resolution Ready: Surviving the Holidays: 5 Quick Tips for Healthy Eating

From TrainingPeaks

It’s that time of the year when friends and families get together in love and fellowship to enjoy the holiday season and to usher in the New Year. It’s a wonderful time that, unfortunately, can wreak havoc on our eating habits. But don’t despair! Here are five quick and simple tips for navigating the nutritional minefields we inevitably encounter around the holidays:

1. Don’t change your normal diet, especially if you already have good eating habits.

For example, don’t skip a meal in anticipation of a big holiday spread. This is a very common mistake. Eat your normal meals at their normal times and you will find that you eat less at the “event” meals (e.g., Thanksgiving dinner).

2. Eat prior to arriving at a family or social gathering.

With the large amounts of food available at most holiday gatherings, it is very easy to overeat. One way to minimize this is to eat a small meal prior to arriving at the event. Because if you are not hungry, you will be far less likely to overeat…

Read the full article

Tri Women’s Wed: Reso-LOSE-Tions

by Lisa Ingarfield, 303 Contributor

January. The start of a new year. The promise of a new you. Many of us are filled to the brim with optimism about the year to come and the goals we hope to achieve during our triathlon racing season. The days are getting longer and as we inch toward spring, each minute extra of daylight fuels our engines with excitement at what’s to come.

Embedded in the exuberance of a new year and new opportunities is the Resolution Industry. I say industry because that is what it has become. It is an industry predicated upon “change” providers’ (gyms, diet programs etc.,) desire to cash in on the fervor for change. What better time to enact change in your life, so the commercials go, than when the Gregorian calendar ticks over to 1/1. One. First. New. However, the adage that change is as good as a rest may not always ring true.

The Resolution Industry’s push for change is troubling and sometimes even damaging. Its inherent message that there is always something in our lives that needs changing can undermine our sense of self. Whether the suggested changes are about our bodies, our clothes, our jobs, our friends, or our attitudes, what we can take away from the bonanza of offers in January is that something must be wrong. And to fix that obvious wrong, there are three hundred (discounted) ways to do so. Don’t delay, buy, subscribe, and join!

I have certainly forayed into the land of resolutions with varying success. Most notably, and I think this is likely true for many women in particular, my resolutions have centered on resolving to change my body, directly or indirectly. What I hear from our culture and from advertising is that my body is never good enough, and that my fitness level is determined by my body size and shape. This is especially true after the holidays. Enjoying good food is an indulgence and something that must be purged in the New Year.

Companies are knocking at my door in January with the next best thing for shedding those extra pounds I must have gained in December. The assumption is always that those extra pounds were gained and that they are bad for me. I rarely hear the refrain that I am good just the way I am. Indulgence (which connotes taking in more than you need) is encouraged in December, but shamed in January. The Resolution Industry tells me to do it better this year. If I want to be a better athlete, or just better overall, I will resolve to indulge less and live a healthier life. But, healthy is defined in only one way (primarily for women): thin.

resolutions - women's wednesdayAs with many resolutions, proclamations of change may well be short lived. As time meanders on, our pace slows, and by March, we may find our resolutions have faded from sight. Inevitably, failing to maintain the “new you” in light of all those messages about the need to change, can be painful. For many women athletes, despite our amazing achievements and training commitment, we still struggle with what it means to have the perfect body. Sometimes the expectations we have of ourselves and our body fall behind the larger cultural messages we receive. This can spur us to train harder and longer. Ultimately though, this behavior can be damaging to our bodies, our relationships, and our sense of self.

The Resolution Industry simultaneously encourages us to make important life changes and targets our doubts about our value and worth. If we look beneath its shiny exterior of persuasive messaging and buy one, get one offers, its underbelly reveals an industry interested in exploiting our insecurities regardless of our fitness level. We are too this, or too that. Being just right doesn’t make money. Corporations profit from our insecurities. Does this reality mean we should eschew the deals at our local gym or refuse to sign up for a training group to help us get out the door? No, I don’t think it does.

Shifting our training patterns or taking on something new at the start of a new year is not universally negative. Rather, I think we need to be cautious about what we agree to in January and in particular, why we agree to it. What are the expectations we set for ourselves, as athletes, as women, as consumers in a relentlessly critical culture? The resolutions we make, whether we keep them or throw them away, should not define our worth. Who really benefits from a failed resolution? Not me, that’s for sure.