Year on year we set ourselves goals and plans for the year ahead and most of us can barely see it through till February. As this seems to be failing for most people, on Good Morning Spain we have found you an alternative to the typical New Year resolutions- it’s time we start setting intentions.
Intention-setting dates back all the way to ancient Ayurvedic and yogic traditions. The intentions, or sankalpa, was an inner decision on how to live, feel and show up rather than a wish or demand. These were often paired with rituals, scent, prayer or visual symbols. Modern neuroscience has since confirmed that these traditions remain relevant as repetition, sensory cues and emotional engagement help the brain create patterns.
In our programme, Linda tells us about the three most effective ways of setting intentions this 2026:
Scent
Our sense of smell connects directly to the part of the brain which responds to emotion, memory and behaviour. That’s why a scent can calm you or send you back to a certain moment in time. If we repeat our intentions to ourselves and combine them with a scent it will more than likely get engraved in our brain. Here are some pairings we can make:
- Citrus oils such as lemon or bergamot for clarity, optimism and mental lightness
- Rosemary for focus, alertness and clear thinking
- Lavender or ylang-ylang for calm, emotional balance and a settled nervous system
The simpler your intention is the easier it is for your brain to process and internalise it:
- Today, I choose clarity.
- I move through today with ease.
- I respond thoughtfully.
Sticky notes
Write your intentions on sticky notes and place them in strategic places around your house. For example, the bathroom mirror, coffee machine or kettle, fridge and wardrobe. This is an effective way of ensuring your intention is consistently reminding your brain of its plan.
The wording on your sticky notes must be simple and precise.
Some strong intention examples for 2026 are:
- Clarity before action
- Progress over perfection
- Breathe first
- Choose what energises me
- Listen before pushing
- I allow space
Over time, repetition and small reminders work better on your brain than motivation or a grand decisions or declarations at the beginning of January.
Vision Boards
This is not referring to the typical concept of a vision board. Usually, they are a mountain of images and ideas and can sometimes be slightly overwhelming.
If you decide on the main idea you want to achieve in 2026, ensure all your images are related to that one concept. It also helps if you ask yourself: “ How do I want to feel this year?” rather than “What do I want to do?”. For example, “clarity”; find images that associate with that concept.
This 2026, give this ago! Avoid long to-do lists and complicated routines. Precise intentions combined with scent and visual repetition can shape your year. Watch Linda on Good Morning Spain explain 2026 intentions with more detail! Let us know if you prefer this approach or the traditional hardcore goal setting.
