5 Ways to Nurture Consistency & Follow Through With Intentions

Consistency in following through with intentions is key to achieving personal goals and fostering a sense of accomplishment. However, external influences can often derail our efforts. This article aims to help you develop strategies to maintain consistency despite outside pressures.

1. Identifying Intentions

Take some time to reflect on your current intentions or goals. These could be related to personal growth, relationships, career, health, or any other area of your life. Write down 1-3 intentions you want to focus on.



  1. Exercise regularly to improve physical health.
  2. Spend quality time with family each week.
  3. Practice mindfulness daily for stress reduction.

2. Understanding External Influences

Consider the external factors or influences that may interfere with your ability to follow through with your intentions. These could include work demands, family obligations, social pressures, or environmental factors. Write down specific examples of external influences that have impacted your consistency in the past.


External Influences:

  • Work deadlines lead to long hours and fatigue.
  • Social invitations make it difficult to prioritize family time.
  • Distractions at home prevent consistent mindfulness practice.

3. Developing Coping Strategies

Brainstorm coping strategies or countermeasures you can use to overcome external influences and stay committed to your intentions. These strategies should help you navigate challenges and maintain consistency in your actions.


Coping Strategies:

  • Schedule exercise sessions in advance and treat them as non-negotiable appointments.
  • Communicate boundaries with friends and family to protect dedicated family time.
  • Create a designated mindfulness space at home free from distractions.

4. Setting Realistic Expectations

Reflect on whether your intentions and the actions required to achieve them are realistic, given your current circumstances. Adjust your expectations or break down your intentions into smaller, more manageable steps if necessary to increase the likelihood of success.


Realistic Expectations:

  • Recognize that some weeks may be busier and adjust exercise goals accordingly.
  • Aim for quality over quantity in family time, focusing on meaningful interactions rather than quantity.
  • Start with short mindfulness sessions and gradually increase duration as consistency improves.

5. Creating Accountability

Identify sources of accountability that can help you stay on track with your intentions. This could include a trusted friend, family member, mentor, or professional who can offer support, encouragement, and accountability.



  • Share your intentions with a close friend or family member and ask them to check your progress regularly.
  • For added support and accountability, join a group or class related to one of your intentions (e.g., exercise group, mindfulness meditation class).
  • Consider working with a therapist or coach who can provide guidance and accountability tailored to your goals.

In the final analysis, consistency in following through with intentions requires awareness, planning, resilience, and support. I hope this article can help you identify potential challenges, develop coping strategies, set realistic expectations, and create accountability to help you stay committed to your intentions despite external influences. Remember that progress may not always be linear, and adjusting your approach as needed along the way is okay.

Gena Golden, LCSW, NBCFCH, is an integrative, anti-oppression psychotherapist and a culturally attuned, board-certified fellow of clinical hypnotherapy. She practices from a holistic, intersectional, liberation-focused lens that seeks to validate your humanity, cultural nuances and lived experiences.