Intentional Living for Mums: Guiding Your Day Beyond the To-Do List
Can you relate to this scenario, Mum?
You wake up, jolted by the alarm or by a little one's insistent call, already feeling the day's mental load settling on your shoulders. It's a mad dash to get showered and dressed, maybe even grab a quick, lukewarm coffee before launching into the breakfast routine, negotiating toddlers or supervising older kids. You manage to gulp down your own breakfast on the go, then it's straight into the school or nursery run, your mind already racing through the day ahead.
Then, you plunge headfirst into work, whether at the office or at home. The relentless ping of the inbox, the insistent notifications, the endless messages - they don't just take up your day, they demand every ounce of your attention. You grab a quick bite for lunch, perhaps mindlessly checking your phone to see how 'Sarah @worlds_best_mum' is creating her perfectly-styled animal pancakes this morning, feeding that nagging feeling of 'not enough' and leaving absolutely no time to truly breathe.
Before you know it, it's a sudden jolt: time for collection. Then it's off to the park, or navigating the whirlwind of after-school activities, while you're still hurriedly replying to some last-minute emails under a tree, or trying to post that essential content on social media before the day completely ends. Dinner, bath, stories, and finally, the kids are in bed.
You're utterly depleted, past exhausted. You just flop down on the sofa, too tired to think, and lose yourself in the endless scroll. Suddenly, you look up and it’s past midnight. You crawl into bed, the same gnawing feeling of guilt and mild self-loathing in your gut, knowing you’ll do it all again tomorrow... but for what purpose? What if you could start your day with true inner peace, better stress management, and effortless productivity born from calm?
It often feels like you've outsourced all your energy, your mind, and even your body to others. You're exhausted, yet haven't achieved anything meaningful for yourself. This constant state of reactivity is the reactive trap, and it leaves you disconnected. Disconnected from your own worth, from your intuition, and from your own body. But what if you had a powerful compass to guide you through the day beyond the endless to-do list? This, mum, is where Intention (the 'I' in my MAGIC framework) comes in.
The Reactive Trap: Why Mums Are Always "On"
Modern-day mums are often experts at living on autopilot. I'm speaking from experience here! We juggle so much that it's easy to just react to whatever's thrown our way: the urgent email, the toddler tantrum, the school WhatsApp group. We become chameleons, constantly adapting to every external demand until we lose sight of our own true colors. This constant reactivity comes at a huge cost. Our nervous systems are perpetually fraught. We're already living in overstimulation thanks to the rise of technology and the accessibility of social media. Exhaustion becomes a constant companion, but the option to truly stop feels impossible. Is this really all there is to being a 'Supermum'? (Spoiler: I truly hate that word, and no, it's not!)
When you first hear the word "intention," perhaps it brings to mind a rigid goal, another daunting thing to add to your already overflowing to-do list. But I invite you to see it differently. Intention isn't about rigid goals; it's a guiding principle for how you want to be and how you want to show up in the world today. Yes, mum, you get to choose how you want to be. It's your powerful way to reclaim your internal narrative from the demanding noise of external pressures and those nagging inner voices that tell you you're not good enough or don't deserve more. It's how you take back control.
Turning Philosophy into Practice: Intentional Insights
Bringing intention into your daily life might sound big, but it can start small. In fact, many modern thinkers echo ancient wisdom, showing us how to make this philosophy truly practical. Let's look at how their insights can help you cultivate a more intentional, present life:
Jay Shetty & The Wisdom of Self-Study (Svadhyaya)
Jay Shetty often emphasises that self-reflection is the very foundation for setting meaningful intentions. He wisely states: "The more you know yourself, the more clarity you have, the less you are affected by external things." In yoga, this profound self-knowledge is known as Svadhyaya, the practice of self-study, introspection, and understanding your true nature.
For Mums: When you engage in Svadhyaya, perhaps through journaling, quiet contemplation, or simply noticing your reactions without judgment, you begin to understand your core values and inner landscape beyond the daily demands. This deep self-knowledge allows you to set intentions that act as your unwavering compass. It reduces the influence of external pressures, the crushing weight of perfectionism, and the constant comparison that leaves you feeling 'less than', guiding your choices from a place of clarity and inner wisdom.
James Clear & The Fire of Consistent Practice (Tapas)
James Clear, author of Atomic Habits, offers a powerful concept which I love called "implementation intentions." It's about making your desired actions almost automatic. By defining when and where you will act ("I will [behavior] at [time] in [location]"), you significantly increase the likelihood of following through. In yogic terms, this commitment to consistent, disciplined action is a form of Tapas, the inner fire that purifies and propels us towards our goals.
For Mums: This is a game-changer for reducing decision fatigue and the mental load of self-neglect. Instead of endlessly debating if you'll exercise or meditate, you have a clear intention: "I will do a 15-minute gentle yoga flow (Asana) at 7:30 AM in the living room after breakfast." No more willpower needed, just follow your pre-set intention, allowing the discipline of Tapas to support your well-being practices, building resilience one small step at a time.
Mel Robbins & Conscious Choice (Pratyahara in Action)
Mel Robbins introduces a simple yet profound tool: the 5-Second Rule, which can shift you from hesitation to action in an instant. The rule interrupts negative habits and shifts your brain from emotional defaults (like procrastination or mindless scrolling) to intentional behavior. This aligns beautifully with Pratyahara in yoga - the withdrawal of the senses from external distractions, allowing you to turn inward and make conscious choices.
For Mums: Use it to combat reactive moments and reclaim your focus. If you intend to do a quick breathing exercise but find yourself reaching for your phone, count "5-4-3-2-1" and then choose your breath, not Instagram. It's a micro-moment of intentional control that stops self-abandonment in its tracks, allowing you to mindfully choose actions that truly nourish your nervous system and support your well-being.
Intention as Your Digital Compass
In our always-on world, intention is your most powerful tool for a digital detox. It's not about abandoning technology, but about using it mindfully.
When you approach your tech use with intention, you combat mindless scrolling, reduce comparison, and dismantle the "always-on" culture that drains you. This is crucial for healing your relationship with your body, as the comparison trap often fuels body dissatisfaction. For example, instead of picking up your phone out of habit, your intention might be: "I will use social media for 10 minutes to connect with my community, then I will close the app and move on." This simple shift can transform your relationship with your devices.
Yoga as Embodied Intention
If you've ever practiced yoga, you might be familiar with the concept of setting a heartfelt intention at the beginning of your practice.
When you set an intention on your mat, perhaps "today I move with compassion," or "today I create space", you're not just guiding your physical practice. You're training your mind to hold that intention, allowing it to translate into how you show up in your daily life. This also means learning to feel safe and accepting within your own body, moving with self-compassion. The presence you cultivate on the mat, guided by intention, can then spill over into how you interact with your children, your work, and even how you respond to those inevitable daily challenges.
Practical Steps for Busy Mums: Integrating Intention Daily
Ready to swap reactive living for intentional calm? These simple practices are totally doable, even for the busiest mum:
Morning Intention Setting (Your Daily Compass): Start your day with a simple 1-2 word intention. Write it down, say it aloud, or just hold it in your mind. Examples: "Present," "Patience," "Peace," "Flow," "Embodied," "Compassion." This sets your internal compass before the external demands begin.
"Pause and Ask" Moments: Before reacting to a challenging situation (a child's meltdown, a demanding email), pause for just a breath. Then, ask yourself: "Does this reaction align with my intention for today?" This creates a micro-moment of choice and helps regulate your nervous system.
Intentional Tech Check-ins: Instead of mindlessly opening apps, decide why you're opening them. "I'm checking email for 10 minutes," "I'm looking up that recipe," "I'm sending that message." Then, close the app when the intention is fulfilled.
Intentional Breaks: Schedule your breaks into your day with a purpose. "I intend to use this 5-minute break to breathe deeply and reset," rather than defaulting to the scroll. This is true rest, not just passive distraction.
Conclusion: Choose Your Purpose
Intentional living isn't about achieving perfection or adding more pressure to your already full plate. It's about bringing peace and presence into your day, reclaiming your narrative, and living with purpose rather than just reaction. It's about 'doing things differently,' from a place of radical self-compassion and acceptance of your unique self and body. It’s about choosing how you want to show up for your life, for your loved ones, and most importantly, for yourself.
Are you ready to embrace intention as your powerful compass?
Join my NEW A Taste of Morning MAGIC: 3 Day Mum Reset free journey. It's packed with more tools to help you unplug from the noise and live a more intentional, joyful life.