Intentionality Framework: Aligning Actions, Goals, and Values

Intentions are plans to do or be something, and they exist in layers that move from daily to lifelong. At the bottom of the stack sit present intentions—your to‑do list. Those feed into broader plans, which in turn support medium‑term goals. Goals connect to priorities, the things you aim to become, and finally to core values, the fundamental motivations that sit at the top. When a medium‑term goal is linked to a core value, the goal feels effortless because it is no longer a detached task but an expression of what matters most.

Goal Attainment and Reframing

Many goals fail because they operate as “predictions in disguise.” A prediction assumes that current and planned actions will lead to a result; when reality deviates, the prediction turns into a rigid expectation and disappointment follows. Reframing a goal to match a value changes the underlying prediction. For example, shifting a fitness goal from “look good” to “maintain health for longevity” aligns the effort with the value of security and makes the pursuit more sustainable.

Procrastination & Aversion

Procrastination is best understood as a visceral, emotional reaction to task aversion rather than a logical failure. Six primary triggers generate aversion: boredom, frustration, unpleasantness, temporal distance, lack of structure, and meaninglessness (misalignment with values). The 80/20 solution is to add structure and delegate where possible. “Aversion journaling” captures the specific reason a task is resisted—such as “Is it boring?”—so a targeted counter‑strategy can be devised.

Values, Motivation, and Social Influence

Research by Shalom Schwarz identifies twelve fundamental human values, including self‑direction, achievement, security, benevolence, and conformity. Each person carries a unique blend of these values; goals that clash with this blend encounter a constant “headwind.” The term “cosplay of ambition” describes the tendency to adopt socially acceptable goals that do not truly reflect personal values. Social contagion amplifies follow‑through when you surround yourself with people who share the same goal or habit.

Systems for Success

A practical daily habit is the “Rule of Three”: at the start of each day, name three main things you want to accomplish. Weekly intentions should feed into broader plans and goals, creating a feedback loop that ties everyday actions back to long‑term values. Default intentions—habitual patterns—form the framework of our values; observing and occasionally editing them through self‑reflection keeps the stack aligned.

Mechanisms in Action

• The Intention Stack works like a funnel, with present intentions at the bottom and values at the top.
• Goal Editing re‑frames tasks to align with core values, turning a superficial aim into a value‑driven pursuit.
• Aversion Journaling isolates the emotional block behind resistance, enabling a tactical workaround.
• Social Contagion increases the likelihood of follow‑through by embedding you in a community that models the desired behavior.

“Every goal is a prediction at where you believe your current and your planned actions will take you.”

“For our life to be different, our days need to be different.”

“Our values are constructed out of our default intentions.”