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Sarah Linton

TOC Director & Catalyst Advisor

5 steps to Create Intentions Everyday.


Get creative to design your framework.

Use our Journal Prompts to create a framework for your Intentions Everyday.

To get the most out of this, complete your foundation Audit for insight into how you are spending your time, money and energy.

**INSERT LINK TO 2 FOUNDATION STEPS to an intentional everyday**

FIVE steps to develop your Intentions for your Everyday.


YOU WILL NEED A Journal, a pen, an open mind.

TIME: 30 – 60 mins accompanied with a brew/cuppa.

OUTCOME: A set of actions to move you forward

Familiarise yourself with who you are and what you want.
Use these TOC Journal Prompts to stretch yourself.
Answer the questions honestly and as specifically as you can.

Intentions Everyday


Step 1: Defining SUCCESS.

Setting Intentions Journal Prompts

#Check-in for you

Do these things really matter to YOU …or are they what matters to someone else – your partner, parents, friends, neighbours, even some random person you compare yourself with? (Uggh – yes, thinking about them can impact you).


Top Tip: Know what is ‘Enough’ to YOU

When you lack a clear definition of your ‘enough’, you will never feel satisfied with what you have. When you keep running in that loop – burnout and exhaustion will kick in as you continually chase for more and more. Know you’re enough.

Intentions Everyday


Step 2: Know WHAT you want.

If you accelerate forward 12 months from now
– write down what you see and have in your life?

Using the information from your Foundation Audit STEP 2
– Visualise the elements that you want to create in 12 months from now.

More and Less List Journal Prompt

If you are struggling to get clarity on what you want
book in with your Catalyst Coach HERE.
We can accelerate your outcomes with you.

TICK so far…

⇒Life Audit – Awareness.
⇒Step 1- Defining Success.
⇒Step 2Clarity on what you want more and less of.

To live intentionally and make sh*t happen, it’s time to design the ACTION that leads to your WAVE (Wisdom And Vitality Every day)

Step 3: Create Intentions

Choose ONE & ACT.


You have identified the areas you want to change
– write down ONE action that will lead to progress and ACT.

Choose Journal Prompts

Step 4 – Accountability


Press an easy button and make it fun.

Accountability Journal Prompts

To integrate your Intentions Everyday – make an appointment with yourself for regular reflection.

Step 5 – Focus

Focus Journal Prompts

3 TIPS that will contribute to living with
Intentions  in your Everyday:


#1 Be Clear – about what is within your control and what is outside of your control, then FOCUS on what is in your control!

#2 Stop Comparing Yourself – Comparing will only have you despairing. You were born to live your own life – ‘Comparison is the thief of all joy.’ There is no point in giving your time, energy or focus to what others have or do.

#3 Stay Curious & Open – Curiosity is a quality that keeps you moving forward. BE open to learning from others.

If you are ready to uplevel and make an impact on your future, and go further faster
book a cuppa with your Catalyst Coach HERE.


Step into a future version of yourself. We can accelerate your outcomes with you.
You have everything to gain.


Remember, sustainable change happens one step at a time.


Take care of you,

Sarah Linton Signature



  • Making change is a choice.
  • Life is too short not to live with intention & purpose.
  • Give yourself permission and time to be YOU.
  • Be courageous and stay connected with those you love.
  • It’s time to wake up and be happy with who you are, what you do, and how you do it.


2 final questions for your reflection.


What would you set out to achieve or change whilst you still have your health and your life?

Why waste this one precious life stuck in any rut?


At the Tides of Change & The Wave, we can walk with you to connect to your purpose and make living your intentional life your reality.


Book your Complimentary 60 minute Consult here


We love to hear from our community!

Leave your insight or comments below.

Sarah Linton

Sarah Linton is a Catalyst for change and impact specialising in making change a reality for personal and professional evolution. A former business leader at global organisations including the Walt Disney Company. A Director, Master Coach, Mum and Founder of Tides of Change & The Sarah is passionately connected to her True North as a prolific creator of new horizons & holding that as a vision for her clients partnering across time zones in the UK, USA & Asia Pacific.

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