Most people believe their actions are guided by good intentions. And often that’s true: People genuinely want to be healthier, more present, more disciplined, more honest. But if you listen carefully to how people explain their behavior—why they didn’t go to the gym, why they avoided a hard conversation, why they “meant to” meditate—you’ll hear three very different psychological forces at play: intentions, reasons, and excuses.

At first glance, these three can sound almost identical. They each describe a story about behavior. But psychologically, they function in completely different ways. And understanding the distinction is crucial if you want to stop repeating old patterns and start moving toward the future you actually want.

An intention is a conscious decision about the future you want to create. It’s the inner declaration that says, This is the direction I’m choosing to move toward.

In psychological research, intentions are central to prospection, the mental process of imagining and planning for future possibilities. The Theory of Planned Behavior, one of the most influential models in behavioral science, consistently shows that intentions are among the strongest cognitive predictors of action.1 They identify who you want to become.

Intentions sound like:

Intentions point your

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