Setting Intention: Finding Your North Star

Guest Blogger: Erin Sadler

Are you setting intention this year? What is guiding you? Is it one word, one intention, one mantra? What is your focal point to help keep you on the straight line to your goals? 

Setting intention is key to getting to where you want to be in your life. 

You may be saying, “I am a busy mom. I do all the things for everyone all the time. I have to keep going so nothing falls apart.”

I hear you loud and clear, but how is all of the busy working out? Are you stressed, spinning your wheels, being pushed in multiple directions, and doing a mediocre job at everything on your plate?

It’s not just you!

Multi-tasking is a myth.

Our brains are wired to task switch, which means when we try to do it all, we are actually continually switching back and forth, slowing everything down. Picture your computer with a bunch of tabs open, things running in the background, running slow. Your brain is the same way.

The way to get out of this multi-tasking stress loop is by setting an intention – having a focal point. When your kids spin around in circles and make themselves dizzy, what do you tell them to do? Focus on something in the distance. The same concept applies here.

Set Your North Star

Instead of piling on more, choose one word, phrase, value or goal to be a guiding light, or, as I like to call it, a North Star, for your entire year? Once you choose yours (mine is “Intention”), you align everything you do with your goal. This way, we aren’t trying to do a million random things that spin our wheels. Instead, we’re pedaling the bike forward towards our goals.

Align With Your North Star

Take all the things you must do and want to do this next week, month, and year and evaluate whether they align with your North Star. Aligning helps us say goodbye to cluttered schedules that lead to cluttered brains and lives.

Saying no to things that don’t align with your intention isn’t selfish, it’s smart.

It avoids stress, resentment, being overwhelmed, and it gives someone who really wants to do it an opportunity to shine. 

Visualize Your Best Life

Visualize your life the way you want it to be so you get clear on your ‘must do’s’. For me, a ‘must-do’ is working out and eat healthily, so I envision myself doing those things well, and what it looks like when I do. Visualization is a powerful tool that helps our brains understand how we want the end result to look. Your brain will actually begin to try to get you from where you are to where you want to be. Help your brain out by giving it a clear, concise picture of what you want your end goal to be.

Intentionally Plan Your Time

Choose only three ‘must do’s’ a month.

If you get these done, you can slide in another one. Or, if your ‘must do’ is an ongoing going goal like mine (exercise), write down exactly how and when you are going to do it. If you can, try to schedule your ‘must do’s’ out for the whole year. That way, your brain can take a break from trying to remember all the ‘to-do’s’. It’s the equivalent of giving your brain a deep clean: It frees up valuable decision and focus space you need. Your brain says “ahhh” because it knows precisely when it is supposed to do the task, and the worry of getting it done is alleviated.

Support Your Brain

As your getting started, tape your North Star to your counter, door, dashboard, mirror, etc. to help keep your intention fresh in your brain. Soon it will become a habit. According to brain science, habits take at least 66 days to form, so putting your North Star in a place you can see it for those first 66 days is key to making sure it makes an impact in your life.

Need some more help or want to dive deeper into learning about the brain? Visit http://the rooted

I wish you the best this year has to offer. I would love to hear what your North Star is. Feel free to reach me at



Who is Erin Sadler?

Erin Sadler is the founder of the Rooted Family. Erin is an educator, brain health coach, life coach and yoga instructor who works to strengthen and empower kids, schools and families through brain-awareness, mindfulness and social-emotional connections. The Rooted Family programs help grow strong brains and connections by teaching skills for lifelong success, happiness and peace. Erin is a mom of three and lives in Wisconsin with her family and two dogs.



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Comments (2)

  • Regina Ford

    January 5, 2020 at 5:37 pm

    I like the step by step guidelines. Will utilize. How to eat an elephant???? One bite at a time LOL

    1. Felicia Tucker

      January 6, 2020 at 10:25 pm

      That’s right mama…one bite at a time :).

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