Strengthen your Mind and Spirit with the LionMind Agenda - 8x mental skills for a calm mind, free spirit and brave heart.


“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."

Viktor E. Frankl

Whenever I start something new - both in terms of myself and my clients – I’ll aim to gather attention. Find focus & purpose. A large amount of information, thoughts and feelings, constantly compete for our attention. We need to stop regularly and anchor ourselves in the present, otherwise we will easily lose our footing.

The routine of gathering before a call, meeting, task or training is summarized in the method of "setting the intention". To set the intention is to consciously gather and organize your thoughts and energy towards what is important and sustainable - against who you want to be and what you want to give.

This means that - instead of just rushing mindlessly into meetings, challenges or conversations - you create a space in the moment before. Take a deep breath and center around what is to be done and mentally meet those you have around you. Make yourself aware of the thoughts and feelings that affect (mindfulness), remind yourself of the purpose and who you want to be. When we prepare our mind in this way, we gain much greater access to our internal resources. Do this:

  • When you sit on the yoga mat: Start by closing your eyes, taking a deep breath and setting your intention with the yoga. What do you need from the moment and what is the purpose of the practice - today and over time?
  • When you enter a meeting: Gather yourself. Remind yourself of the goal of the meeting. What do you want to contribute, what is important to focus on and what do you want people to feel when they leave?
  • When answering by phone: Breathe and think first about whether it is appropriate to take the conversation right now. Then set the intention of how long you want to talk, what you want to convey and how you want to listen.
  • When you have dinner: Gather yourself before you start eating. Why are you eating? What is important about the food and the moment? What do you like about it? What arouses the senses? The color, the flavour and the aroma? Enjoy. Taste.


The goal of setting one's intention is that behavior should be less random and less dependent on the day's shape and circumstances. It helps you become consciously present and adopt an exploratory, curious attitude. It gives you elevated influence over the situation and makes you a sharp and present individual. It is simple but not so easy.

The most effective is to select some intentions you want to live with, and then return to them on a regular basis. It can be about what you think is meaningful or who you want to be for other people, what you want to prioritize or what mood you want to give space to. It can be anything from the intention of being present in conversation, contributing with knowledge, being open to new ideas, defining time in the office, listening to opportunities in conversation, move your body every day, sitting for a while with your child every day after school, to say hello to everyone you meet at work.

Personally, it easily ends up in a mindless quest to make everyone else happy. It will never be good and I will not succeed. When I notice this pattern, I can redirect to the intention I set: Helping other people live more consciously. As often as possible. Including myself. That intention makes it so much easier and sharper to know what to do. It feels extremely meaningful because it comes out so very well. And it makes it easier to succeed.

Setting your intention is different from setting a goal. Intention opens up, and builds a foundation of principles that will apply no matter what goals you are aiming for. The word intention comes from the intention of Latin, which means about purpose or attitude, to stretch out from something. The target is then the destination you are honing in on.


Morning Routines

A good way to get back to your intentions routinely is to create morning routines. By winning your morning - you win your day. Research shows that how you spend your first waking 60 -90 minutes can strengthen the next 8 hours! Imagine using the morning to awaken and strengthen your inherent resources. How would it affect your day?

Cecilia's mental morning routine:
  1. Before I even open my eyes, I take three deep breaths and set the intention to live awake. I imagine the breath spreading out into my body awakening it. Making me aware that I have a body full of power and energy, and the focus shifts towards how awake I feel rather than how tired. In addition, the risk of me living the rest of the day is reduced as a single major foot. A main footer is usually more interested in incoming e-mails on the mobile as the first focus in the morning. An entire body has other priorities. And I still have to breathe, so this takes no extra time.
  2. The next step is to activate my head and choose what should get my attention. I want my first thoughts every morning to be three things I'm grateful for. It must be anything; the man who wakes up next to me, the kids I will soon wake up, an exciting mission I have ahead of me, lovely colleagues waiting ... whatever. To begin with gratitude gives me a clear and comfortable attitude to the day and other people. And I'm still thinking about something, so this doesn't take any time either.
  3. Today's first discipline is not to snooze. I set the intention to act and not hesitate. I throw my legs (extremely gracefully) over the bed edge and put my feet in the floor. Nothing magical about this at all. I anchor the entire sole of my foot to the floor and ground myself as I stand up. I have learned from both martial arts and yoga that this is the way to start any movement, so why not start today's first movement right? When the body feels that there is a foundation to stand on, we become safer and more stable both physically and mentally. It gives a natural self-confidence, it is the basis of more power and inner calm. And, after all, I'll stand up.
  4. With soft footsteps, I go into the shower, and you know - I'll stay there for a while instead of letting my mind wander off into the future, my first meeeting.... I notice how nice it is when the water flows along my skin. nowadays I actually end with cold water, because it also does something really awesome with my inner chemistry. An important but simple mindfulness exercise that awakens my senses. 
  5. Before I finish my morning ceremony with some yoga or a morning jog, I sit down with a cup of coffee and a notepad quietly at my favorite place in the house. I sit and feel the day and its possibilities, write down what I am thinking about. Sometimes I read something inspirational.

The morning routine takes maybe 15 minutes, and includes activities I would have done anyways. I think most people start their morning with breaths, thoughts, standing up, a shower and a cup of coffee, but the experience of doing so varies greatly. Imagine how easy it is to be mentally stressed already in the morning, filled with news, e-mails, sms, planning or (trying) to do several things at the same time, to save time.. What is so important for you to deal with them directly?

Mental exercises:

Exercise 1:

Formulate your intention. Ask yourself the following questions and formulate your intentions as briefly and crisply as you can:

  • Who do I want to be?
  • What do I want to contribute?
  • What am I curious about? What do I want to learn?
  • What do I want other people to feel after a conversation with me?
  • What are they unique to me and what do I do?

Exercise 2:

Create a morning routine!

  • How would you wake up and what would you like to feel in the morning?
  • How do you want your first 60 minutes every day to look?
  • What do you want them to contain?
  • What do you want to avoid?
  • What do you need?

Tip: Make it EASY to win your morning.