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Sarah Linton
Professional & Personal Coach

Intentions Everyday will have you busting your upper limits.


Do you lead with Intentions for your Everyday?

Or …. are you on autopilot chasing goals and ticking things off to-do lists without moving forward?

Are you doing your everyday just moving through the minutes & hours?

Do you hear yourself saying….

  • ‘I’m stuck’ or,
  • ‘If only ‘X’‘ or,
  • ‘I’ll be happy when….’ or,
  • I’m overwhelmed
  • (+ all the behaviours of your OVERS & UNDERS)

Sounding familiar?

Perhaps you are craving to wake up and really smell that coffee?
(i.e feel really present in the moment and experience moments of joy?)


Ouch…this can feel really uncomfortable.


Our truth can often make us squirm.


I encourage you to take a pause and read your compass to create your new chart.


I say this with compassion, care & insight along with a huge serving of empathy.

Why choose to lead with Intentions Everyday?


truthbomb #1: 
Life is full of noise


The fusion of business, fast-paced society, media, well-meaning loved ones – everyone has an opinion of what you should be doing and who you should be.

Expectations leak out of mouths amidst the competing priorities of our work, home and playtime.

Being really honest – most of us walk through life carrying weight on our shoulders.

That constant pressure to ‘DO’ more and BE more?

In addition, that’s painful & heavy to carry. The worst part is that more often than not, that weight is not yours to carry.


Should is a word for the bin!



I spent way longer than I care to admit stuck in a holding pattern doing what was expected of me with a narrative in my head around all the ‘shoulds’.

It’s a word that I try my best to avoid in my vocabulary.


Why? – Because ‘should’ is completely rigid & rigged in expectations of ourselves & others.



TOP TIP: it’s energising to switch it up to ‘I choose’.

Making changes is not all easy and it’s not an instant reward.

However – it will be a gift for your future and doing your inner work will simplify the process.


In our APRIL blog on Why Self Care is Important,   we addressed Self-Care as being a moment by moment decision.

The same rings true around leading with Intentions Everyday. This too is a moment by moment decision!

Intentions Everyday will require you to take a step back – evaluate the currents of your ocean and ALL the elements around you.

Furthermore, YOU decide if this will take you where you want to go.


Take note of all the tides & read your compass with ease and energy.

You can start by finding acceptance in your own ebb and flow as you navigate your everyday.

Good Intentions

How to create your Intentions.


DISCOVER Experience No 1:

Grab a notebook and pen and get curious about your intentions.

Our formula for an Intentional Everyday:

Your Foundation Audit + 5  practical Steps =
⇒ Surfing your W-A-V-E

(Wisdom And Vitality Everday)

Your Foundation Audit  is your prep for BLOG FIVE Steps to create Intentions Everyday

Foundation Step 1:
Master your MINDSET


BE intentional with your Mindset.


Embrace these concepts

  • Every day is full of choices where your decisions create new opportunities.
  • Your past (or any pattern from it) does not define your future.
  • You are not trapped and you are free to choose to make a change.
  • Every day is a new start and renewal is possible.


If you are strapped for time & have a hard time finishing things you need to get done, it’s time to examine how you spend your time!

FACT: There are 24 hours in any ONE day.


Ask yourself:

  • Are you making the most of each hour?
  • Is that ask being heard by you?
  • How can you create progress moments in each hour?
  • Create fun moments – When can you take time for yourself, family, friends?
  • If it feels like you never have enough time – your daily routine needs an
  • Audit & check-up.

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.

DOUBLE BONUS You get your audit done & get to experience the impact.

Foundation Step 1:
Evaluate the tide you are swimming in

I.E. ALL your external factors


By completing your Self Audit/Check-in, you will DISCOVER your START point


N.B. There is no right or wrong.
BE completely honest with yourself.


Importantly, if you are still working this out, consider tracking your activities for a few days so that you can notice what and how you do life.


The more robust your data is – the brighter your light will shine where it needs to go.

Your Intentions Audit EXERCISE:


How do you spend your TIME – ENERGY – MONEY?


DISCOVER Experience No 2:


You Will Need: 3 sheets of paper, a pen, an open mind + 30 mins to reflect.

Outcome: 9 sections identifying where you are currently spending your Time, Money and Energy at Home, Work and Play.

Draw 3 circles and divide each one into 3 sections like the examples below.
one section for WORK, one section for HOME & one for PLAY.

The resource below will get you started. Create your own to fit your everyday.

Look at each area and write down how you evaluate these 3 areas: Time, Money, Energy.

1. How do you allocate & spend your TIME?

1. How do you allocate & spend your TIME?

2. How do you allocate & spend your MONEY?

2. How do you allocate & spend your MONEY?

3. How do you allocate & spend your ENERGY?

3. How do you allocate & spend your ENERGY?

If yours is anything like my first time, it is an eye-opener as to how much time you spend working (Vs. at home & play) shopping, surfing the net, & how little time you invest in your Self-Care and Connection to loved ones.

(Be mindful of how big that work segment can often double its size & everything else is squeezed)


It may surprise you how you tell yourself that you want one thing, yet your actions are telling a different story!

Intentions will empower your actions & you will avoid letting any random current determine your outcomes & destination.

These 2 steps can marinate with you until you get into action to create your Intentions.


Now you’ve done the foundation audit – check our the next steps.  Your 5  Steps to creating Intentions for your Everyday.

Small Steps – Big impact.

Now you’ve done the foundation audit – check our the next steps.  Your 5  Steps to creating Intentions for your Everyday.

Small Steps – Big impact.

Make TIME for your Intentions?


We live in a society where time is a precious commodity, it takes time and intentional practice to create change.

Furthermore, being so busy we avoid making time to reflect on our challenges or our opportunities.

In conclusion, as a direct result, many opportunities go unnoticed because our radar is OFF or frazzled, there is too much noise for us to hear the signals.

Intentions matter.

Current circumstances are all part of our ‘Why?’ for our Ebook as our gift to you.

A free guide to 5 Steps to Create More Time, Get More Sleep & have More energy.


If you would like to go further faster  – book a cuppa with your Catalyst Coach HERE.
We can accelerate your outcomes with you.


Remember, sustainable change happens one step at a time. Small Steps Big Impact.


Have fun & take care of  YOU,

Sarah Linton Signature

Takeaways: Intentions


  • Intentions create action aligned with what you really want
  • An Intentional Life will give you more energy
  • Your Energy Bank Balance will be topped up
  • Your confidence will soar as a result doing


2 final questions for your reflection.

Why would you choose to waste your everyday like a piece of driftwood or in a rudderless boat?

What surprises came up in your audit?


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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