Setting Intentions with This Month on the Mat
Setting intentions is at the heart of the This Month on the Mat tracker. This simple, printable tool helps you choose what matters most, track your Pilates sessions, runs, walks, press-ups, or any other movement that supports your wellbeing and celebrate every small win, without pressure, guilt or perfectionism.
At the start of each month, instead of feeling overwhelmed by big goals, setting intentions gives you a gentle, focused way to show up for yourself. That’s exactly why this tracker was created inspired by conversations with clients and two brilliant, accredited leadership coaches, Rachel Spencer (Rachel Spencer Coaching UK) and Sally Dhillon (Nudge Forward). Here’s what they shared about why setting intentions, tracking progress and celebrating wins really works.
Why Setting Intentions Matters
Sally describes setting intentions as a moment of pause and choice. “It’s the shift from being on autopilot to intentional action,” she says. “When we set an intention, we’re deciding: this matters to me.” That decision alone increases commitment and follow‑through.
Rachel adds that setting intentions is about becoming the person you want to be. “If your intention is to do Pilates three times a week, that’s a commitment to the version of you you’re aiming for.”
There’s strong evidence behind this too. Research by Dr Gail Matthews at Dominican University found that writing down your goals makes you 42% more likely to achieve them. Combined with the fresh‑start feeling of a new week or month, setting intentions gives you a powerful foundation for consistency.
Try this: finish the sentence “This week, I intend to…” and write it on your tracker.
From Intentions to Identity
Both coaches talked about how setting intentions and tracking small actions can shift how you see yourself.
Rachel explains, “Each time you tick a box, you’re casting a vote for the kind of person you want to be.” You’re not just recording a workout; you’re reinforcing the belief that you are someone who looks after their body.
Sally saw this for herself. Using a handwritten tracker helped her move from feeling “unfit and clumsy” to becoming a “strong, healthy, agile post‑menopausal powerhouse”. That confidence even supported her in taking on a completely new challenge a year of sober living simply by staying connected to her intentions and tracking them daily.
Try this: alongside your to‑do list, write a “to‑be” list how do you want to show up?
The Power of Small Wins
Setting intentions is only half the story, noticing what you’ve done is just as important.
Sally says, “Small wins help us focus on what we’ve already done, not what we think we should have done. That sense of success builds momentum.”
Rachel agrees anchoring in how you felt after a walk or Pilates session can be the thing that helps you keep going when motivation dips. Celebrating wins isn’t about being perfect it’s about reminding yourself that showing up counts.
Try this: after each session, write one thing you’re proud of on your tracker.
When Life Gets in the Way
Even with the best intentions, life happens.
Rachel suggests keeping things small and kind: “If you planned 30 minutes and you’re exhausted, could you do five? Something is always better than nothing.”
Sally adds that if you miss a few days or weeks, the answer isn’t to quit, it’s to begin again. “Set a new intention, take a small step, and let momentum rebuild.”
They both recommend making it easy: keep your mat visible, your kit ready, and your tracker somewhere you’ll see it.
Why Tracking Supports Setting Intentions
A tracker turns setting intentions into something you can see.
Rachel puts it beautifully: “You can look at your tracker and say, ‘I said I wanted to move more, and here’s the evidence that I did.’”
Sally agrees: “Each tick is a visible commitment to yourself. Over time, that builds trust, confidence and consistency.” Seeing progress helps you spot patterns, adjust gently, and stay motivated without judgement.
Missed Days Are Not Failure
Setting intentions doesn’t mean ticking every box.
Rachel reminds us that different seasons of life bring different energy and capacity. Five ticks this month after none last month is still progress.
Sally reframes missed days as useful information rather than failure. “What got in the way? What matters most now? Adjust and move forward.” The real habit is learning how to begin again.
Setting intentions is a simple but powerful way to care for yourself. When you combine it with a kind, visual tracker, you create a rhythm of choosing, doing, noticing and celebrating.
The “This Month on the Mat” tracker is here to support you, not judge you. Whether you tick every day or just a few, every mark is proof that you’re showing up in a way that feels good and sustainable.
Set your intention, step onto your mat, and let those small, kind choices add up.