An intention is not a wish; it is choosing where your attention goes. Write one sentence now; it goes nowhere, it is only for you.
Your intention is with you. This page does not save or send anything.
Setting an intention is not a wish; it is choosing where your attention goes. A meta-analysis of 94 tests found that people who form concrete intentions such as "when this moment comes, I will do this" reach their goals clearly more often. A meta-analysis of 27 gratitude studies also showed that gratitude practices go along with a small but consistent decrease in anxiety and low mood.
That's why the morning intention and gratitude in Sakin are short and concrete: one sentence, three good things. Not a task; a door you can open whenever you wish.
Each card shows what the study actually found, and its limits.
An experimental study in which participants keeping weekly gratitude notes rated their lives more positively.
Limitation: Student sample; later studies found smaller effects.
Emmons, R. A., McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology. doi:10.1037/0022-3514.84.2.377
A meta-analysis of 94 tests finding that concrete "if this happens, I will do that" intentions are linked with goal attainment at a medium to large level.
Limitation: The effect belongs to concrete if-then plans; the same evidence does not exist for general intention statements.
Gollwitzer, P. M., Sheeran, P. (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology. doi:10.1016/S0065-2601(06)38002-1
A meta-analysis of 27 studies linking gratitude practices with a small decrease in anxiety and depressive symptoms.
Limitation: The effect is small and shrinks further against other active practices.
Cregg, D. R., Cheavens, J. S. (2021). Gratitude interventions: effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies. doi:10.1007/s10902-020-00236-6
A meta-analysis of 146 randomized studies finding a small but positive effect of writing about feelings.
Limitation: The effect is very small and varies between people.
Frattaroli, J. (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin. doi:10.1037/0033-2909.132.6.823
A meta-analysis linking loneliness and social isolation with worse long-term health outcomes.
Limitation: Observational data; it does not show cause and effect. Evidence for online peer support is still limited.
Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspectives on Psychological Science. doi:10.1177/1745691614568352
Your intention is with you.
Breathing exercises and daily practices are always free.
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