Author: Margaretha Montagu

If you have obstacles that are holding you back from who you want to be, PRIMING is one of the most effective tools for bridging that gap. Tony Robbins

Introduction

When the storm hits—whether it’s a life-altering crisis or a seismic life transition— do you crumble? No, you adapt, rebuild, and rise higher. But let’s not sugarcoat it: that moment when everything feels completely out of control? That’s when even the most accomplished of us can feel the sting of uncertainty and self-doubt.

Here’s your game-changer: priming.

Not some woo-woo mantra or hack-du-jour, but a neuroscientific, high-performance tool that rewires your mental GPS to focus on clarity, resilience, and unstoppable forward motion. It’s what Olympians use before stepping into the starting blocks. What CEOs tap into before billion-dollar decisions. And now, it’s your secret weapon helping you to cope with a life crisis and thrive during a life transition—starting today.

Priming was one of my most significant discoveries last year, it is now a cornerstone of my Infinite Impact Mentoring Program.

What is Priming? (Spoiler: It’s Not Rocket Science)

Priming is when you nudge your brain in the right direction—kind of like a GPS recalculating your route after you’ve made a wrong turn (again). Basically, your brain is exposed to an idea, a smell, a word—and that idea, smell, or word influences how you think, feel, or act, often without you even noticing.

Scientifically speaking, priming is a psychological concept where exposure to one stimulus influences the response to a subsequent stimulus, often without conscious awareness. It occurs when information, ideas, or associations are subtly “activated” in your mind, affecting your perceptions, behaviours, or decisions.

Now, before you roll your eyes thinking this is another self-help buzzword destined for a cringe-worthy TED Talk, stick with me. Priming is a legit, science-backed mental hack that can turn your panic into purpose. Think Olympian-level focus and resilience—without needing to run a single lap.

Types of Priming and Why They Matter

Understanding how priming works can make it easier to use it effectively in daily life. Here are some common types:

• Semantic Priming: This involves related words or concepts. For example, seeing the word “doctor” might make you think of “nurse” more quickly because they are connected in meaning.
• Associative Priming: This taps into relationships between stimuli. Seeing the colour red might make you think of an apple—not because they are related in meaning but because they’re often linked in your mind. Your brain builds relationships—unlike your ex.
• Perceptual Priming: Based on similarities in structure or form, this type of priming makes recognising patterns or shapes easier.
• Repetition Priming: Familiarity boosts recognition. The more you see something—like a brand name—the faster you’ll recall it.
• Emotional Priming: This occurs when exposure to an emotionally charged stimulus influences your mood or reactions. For instance, watching an uplifting scene in a film can leave you feeling more optimistic.

Each type of priming influences your mental framework in subtle but impactful ways, shaping how you approach challenges and decisions.

Applications of Priming

Priming is widely used in:

• Marketing and Advertising: Subtle cues like logos or slogans prime consumers to think of specific brands or products.
• Education and Learning: Teachers might use specific words or phrases to prepare students to focus on a topic.
• Mental Health Therapy: Positive affirmations or visualisations can prime individuals for healthier emotional states.
• Everyday Interactions: People may prime others with compliments or suggestions to create a desired social outcome.

Priming For Stress Management

Priming can significantly improve your ability to handle stressful situations like life crises:

1. Stress reduction: Priming can help reduce stress responses in challenging environments. A study found that participants primed with information about successful athletes’ motivation strategies had lower cortisol levels (a stress hormone) when exposed to a negative sporting environment.
2. Performance enhancement: Priming has been shown to reduce skill failure under pressure. Skill failure is the inability to successfully execute a perfectly mastered task due to distraction, fatigue, or stress, such as a skilled typist making numerous errors while typing under time pressure.
3. Emotional regulation: Security priming can reduce negative emotions and increase positive emotions, helping you manage your emotions during stressful times. For example, security priming might involve showing you images of supportive relationships or having you recall memories of feeling safe and loved, which can then positively influence your mood, behaviour, and increase your ability to cope with stress.
4. Anxiety and depression reduction: Research has demonstrated that attachment security (feeling safe, supported, and confident in your relationships, enabling you to explore the world and seek comfort during times of distress) priming can lead to less anxiety and depressive symptoms, both immediately after priming and in the following days.
5. Resilience building: Regular priming exercises, such as Tony Robbins’ priming routine, can help prepare your mind to handle stress, anxiety, and fear more effectively throughout the day.

Integrating priming into your daily routine doesn’t require complicated rituals. Here are practical ways to get started:

• Use Positive Self-Talk: Remind yourself of your strengths and past successes. This primes your mind for resilience and can reinforce your ability to handle the crisis confidently.
• Create Pre-Stress Rituals: Deep breathing, visualization, or short meditative exercises can help prepare your mind to handle pressure.
• Surround Yourself with Visual Cues: Display objects, quotes, or images that evoke a sense of calm. This can unconsciously activate related concepts and guide your choices during the crisis.
• Seek Inspiration: Watch or read stories about overcoming adversity to prime your mind for perseverance.
• Focus on Your Environment: Keep your workspace clean and organised, as it primes your mind for clarity and focus.

Priming For Decision-making in a Crisis

Priming can be a powerful tool to improve decision-making during a life crisis, but it’s important to use it thoughtfully and deliberately. Here are some ways to leverage priming to enhance your crisis decision-making ability:

• All the above plus:
• Implement a structured decision-making framework that incorporates critical analysis and logical reasoning. This can help counteract the emotional influences often present in crisis situations.
• Be selective about the information you consume during the crisis. Limit exposure to potentially biasing or anxiety-inducing stimuli.
• Interact with calm, rational people before making important decisions. Their attitude can prime you for more level-headed thinking.
• Engage in activities that prime cooperation.
• Use sensory priming by incorporating calming scents or music that encourage focus and rational thought.

By implementing these strategies, you can harness the power of priming to enhance your decision-making skills during a life crisis. Becoming better at crisis decision-making is an ongoing process that requires practice. Stay aware of potential biases and regularly question your assumptions to ensure you’re making the most objective decisions possible.

Priming by Storytelling

A Decision in the Dark

Samantha tightened her grip on the steering wheel as the rain pounded against the windshield. The storm was relentless, mirroring the chaos inside her mind. She glanced at the glowing screen of her phone on the passenger seat—another missed call from her boss. Tomorrow’s deadline loomed, but her mother’s unexpected hospital admission had thrown her carefully managed life into disarray.

Her heart raced, the pressure mounting as she tried to think of a solution. Should she cancel her meetings and stay by her mother’s side? Or trust the nurses and focus on the project she had worked so hard to secure? The guilt and uncertainty were paralysing.

The Trigger

As Samantha pulled into the hospital parking lot, a memory surfaced—her father’s advice from years ago: “When you’re overwhelmed, take a breath and focus on one thing at a time. You’re stronger than you think.”

She had heard those words countless times growing up, especially during her high school tennis matches. Back then, her father would repeat them before every serve, priming her to stay calm under pressure. It worked then—could it work now?

A Deliberate Pause

Samantha turned off the car engine, closed her eyes, and inhaled deeply. She pictured herself as she was during those matches: steady, composed, and focused. The memory of her father’s voice, her calm breathing, and the rhythmic sound of the rain began to ease the tightness in her chest.

Instead of rushing inside or spiralling into panic, she decided to prime herself for clarity. She reached into her bag, pulling out a small journal she always kept with her. On the first blank page, she wrote:

1. What is the immediate priority?
2. What actions will have the greatest impact right now?
3. What resources or support can I tap into?

Just the act of writing these questions helped organize her thoughts. Her father’s words had planted a seed of focus, and now her intentional actions were watering it.

The Shift

After a few moments of reflection, Samantha walked into the hospital with renewed purpose. She greeted the nurse at the front desk and asked detailed questions about her mother’s condition. The nurse reassured her that while her mother needed monitoring, her situation wasn’t critical.

Relieved but still cautious, Samantha called her brother, who lived nearby, and asked if he could stay with their mother overnight. He agreed without hesitation, sensing Samantha’s need for support. With that arrangement in place, she felt a weight lift.

Before leaving, Samantha sat by her mother’s bedside for a while, holding her hand and whispering words of encouragement. Her mother smiled weakly but warmly, and Samantha felt a surge of reassurance.

The Decision

Back in the car, Samantha revisited her journal and the questions she had written down. With her mother’s immediate care in capable hands, she realized that focusing on her work deadline wasn’t abandoning her family—it was fulfilling another important responsibility.

Instead of returning home to work in isolation, Samantha called a trusted colleague and asked for help reviewing the final project details. She admitted she was feeling overwhelmed and needed a second pair of eyes. Her colleague readily agreed, offering both practical suggestions and emotional support.

The Outcome

By the time Samantha submitted the project the next day, she felt proud—not just of her work, but of the way she had handled the situation. What could have been a spiral of guilt and indecision had turned into a demonstration of focus and resilience, thanks to the power of priming.

Her father’s simple words, recalled at the right moment, had set off a chain reaction. By priming her mind to focus and act with intention, she had managed to reduce her stress, make clear decisions, and honour both her professional and personal responsibilities.

The Lesson

Samantha’s story is a testament to how priming can transform our approach to stress and decision-making. By deliberately activating memories, emotions, or routines associated with clarity and calm, we can train our minds to respond to chaos with focus.

In life’s toughest moments, a small shift in perspective can make all the difference. Sometimes, all it takes is a pause, a deep breath, and a reminder of your own strength to navigate the storm.

5 FAQs About Priming During a Life Crisis/Transition

1. What is priming, and how does it work in a life crisis?

Answer:
Priming is a psychological technique where exposure to specific stimuli influences your thoughts, feelings, and actions without your conscious awareness. During a life crisis, priming works by subtly shifting your focus to helpful ideas or emotions, such as resilience, clarity, or optimism. For example, listening to a motivational story can prime you to approach challenges with a problem-solving mindset instead of feeling overwhelmed.

2. How can priming help reduce stress during a crisis?

Answer:
Priming can reduce stress by activating positive associations and calming mental cues. For instance, deep breathing paired with affirmations like “I am capable and calm” can prime your brain to lower cortisol levels, the stress hormone. This creates a sense of control, making it easier to think clearly even in high-pressure situations.

3. Can priming really improve decision-making during a crisis?

Answer:
Yes, priming can enhance decision-making by focusing your mind on logical, solution-oriented thinking. By using techniques like pre-decision rituals (e.g., meditating or journaling) or surrounding yourself with visual cues of strength (e.g., inspiring quotes), you prime your brain to prioritize clarity and reduce emotional bias. This helps you make well-considered choices even when emotions run high.

4. What are some practical examples of priming during a crisis?

Answer: Practical examples of priming during a crisis include:

• Reading or listening to success stories to activate a resilient mindset.
• Repeating affirmations like “I can handle this” before addressing a challenge.
• Creating a calm environment with soothing scents or music to prime focus.
• Watching a video of someone calmly solving a problem to inspire steady thinking.

These actions subtly program your brain to approach challenges constructively.

5. What are the limitations of priming during a crisis?

Answer:
While priming is a powerful tool, it’s not a standalone solution. Its effectiveness depends on how consistently it’s applied and the intensity of the crisis. In deeply traumatic situations, priming might need to be combined with other strategies like therapy, support from loved ones, or structured decision-making frameworks. It’s also important to ensure the stimuli used for priming are truly positive and relevant to avoid unintended effects.

Conclusion

So. Not just another trendy life hack or fleeting wellness mantra, priming is a proven, science-backed tool used by high achievers—from Olympians to CEOs—to navigate challenges with clarity and resilience.

Priming isn’t about pretending challenges don’t exist. It’s about equipping your mind to face them with clarity, resilience, and intention. By adopting simple priming strategies, you can regain control in even the most chaotic moments and move forward with confidence.

And it’s accessible to anyone willing to harness it. With priming, you can shift your mindset, improve your decision-making, and emerge stronger from life’s inevitable storms.

With priming in your toolkit, you’re not only ready for life’s challenges but capable of transforming them into opportunities for growth.

Join successful professionals who’ve transformed their lives through the Infinite Impact mentoring program. In just one powerful discovery call, you’ll discover how the Infinite Impact program can help you design a meaningful and fulfilling life and equip you to make a purposeful impact. I have limited availability for new clients – send an email to openlockeddoors@gmail.com and book your call now.

“I am an experienced medical doctor – MBChB, MRCGP, NLP master pract cert, Transformational Life Coach (dip.) Life Story Coach (cert.) Stress Counselling (cert.) Med Hypnotherapy (dip.) and EAGALA (cert.) I may have an impressive number of letters after my name, and more than three decades of professional experience, but what qualifies me to excel at what I do is my intuitive understanding of my clients’ difficulties and my extensive personal experience of managing major life changes using strategies I developed over many years.” Dr M Montagu

Digging Deeper

This is for those of you who, like me, are interested in the science behind the concept. Priming is a well-studied phenomenon in psychology and research on priming has been extensive and diverse, covering various aspects of cognition and behaviour:

Key Findings

1. Priming effects can influence various psychological processes, including word recognition, semantic processing, attention, and unconscious processing.
2. The priming effect is most effective when stimuli are in the same modality (e.g., visual primes for visual cues), but cross-modal priming is also possible.
3. Response priming, where a prime stimulus affects reactions to a target stimulus, can account for up to 25% of overall response time in some experiments.
4. Priming can affect social perception, judgment, goal pursuit, and even overt behaviour.

Mechanism and Timing

Research has shown that priming effects can occur rapidly, with some studies demonstrating almost instantaneous effects. The time course of priming has been traced using various methods, including:

1. Reaction time measurements
2. Electroencephalographic (EEG) recordings
3. Eye movement tracking

Applications

Priming research has been applied to various fields, including:

1. Social psychology: Studying how subtle environmental cues can influence social behaviour and judgment.
2. Cognitive psychology: Investigating memory and information processing.
3. Consumer behaviour: Examining how priming can affect purchasing decisions and brand perceptions.

Recent research has focused on understanding the theoretical underpinnings and mechanisms of priming effects, moving beyond simply documenting their existence. While the science of priming has faced challenges in recent years, it remains an active area of research with implications for understanding human cognition, behaviour, and social interactions. Ongoing studies continue to refine our understanding of priming mechanisms and their real-world applications.

Citations:

Okoli, Justin & Watt, John. (2018). Crisis decision-making: the overlap between intuitive and analytical strategies. Management Decision. 56. 10.1108/MD-04-2017-0333.

Molden, Daniel. (2014). Understanding Priming Effects in Social Psychology: What is “Social Priming” and How does it Occur?. Social Cognition. 32. 1-11. 10.1521/soco.2014.32.supp.1.

Bermeitinger, Christina. (2014). Priming. 10.4018/978-1-4666-6599-6.ch002.

Weingarten E, Chen Q, McAdams M, Yi J, Hepler J, Albarracín D. From primed concepts to action: A meta-analysis of the behavioural effects of incidentally presented words. Psychol Bull. 2016 May;142(5):472-97.

Schmidt F, Haberkamp A, Schmidt T. Dos and don’ts in response priming research. Adv Cogn Psychol. 2011;7:120-31.

Bargh JA. What have we been priming all these years? On the development, mechanisms, and ecology of nonconscious social behaviour. Eur J Soc Psychol. 2006;36(2):147-168. 

Every January, millions of us take a moment to reflect on the year ahead, enthusiastically penning New Year’s resolutions. Eat healthier. Get that promotion. Pivot your business. Finally start that profitable side hustle. These big goals can feel empowering, yet they often lead to stress, guilt, and, for most of us, eventual failure.

The Problem with New Year’s Resolutions

Resolutions often start with good intentions but quickly become burdensome. Studies show that most resolutions are abandoned by February. Why? They demand a level of consistency that life rarely supports, especially during major life changes.

Transitions—like a big career move, the loss of a loved one, starting/selling a business, upscaling/downsizing or a cross-country relocation—add loads of stress, insecurity and unpredictability. When life is in flux, rigid resolutions can become unattainable, eroding self-esteem and creating more aggravation than instilling motivation.

Setting daily intentions is often more useful than making New Year’s resolutions because daily intentions are practical, flexible, and rooted in the present moment, which makes them easier to implement and sustain. Daily intentions:

1. Put Your Focus on the Here and Now As a mindfulness teacher (with horses!) anything that helps us become more mindful is of interest to me. Daily intentions prioritise what you can do today, helping you stay mindful and engaged with the present moment. In contrast, resolutions often focus on long-term outcomes, which can feel overwhelming or disconnected from your daily reality.

2. Allows for More Flexibility Life is unpredictable, and daily intentions allow you to adjust to changing circumstances. Resolutions, on the other hand, are often rigid and fail to account for the natural ebb and flow of life.

3. Reduce Pressure Resolutions can create immense pressure to achieve perfection over a long period, leading to stress and disappointment if you fall short. Daily intentions are more forgiving, giving you a fresh start every day and reducing the risk of guilt or burnout.

4. Gives You a Higher Success Rate Small, actionable steps taken daily are easier to stick with than sweeping year-long goals. This consistency builds confidence and creates meaningful progress over time without the fear of failure that resolutions often bring.

5. Provide Clarity Daily intentions encourage mindfulness by helping you focus on your values and priorities for the day. This practice gives you clarity and a deeper sense of purpose, whereas resolutions can sometimes feel like arbitrary benchmarks disconnected from your inner needs.

In essence, daily intentions shift the focus from achieving sometimes overwhelming and unrealistic goals to meaningful, achievable actions in the present. This approach not only increases your likelihood of success but also helps you live with intention.

The Power of Daily Intentions

Unlike New Year’s resolutions, which aim for rigid outcomes, intentions focus on your mindset and actions for just today. They are flexible, achievable, and rooted in the present moment.

For example:

• Instead of “Lose 20 pounds this year,” a daily intention might be, “Today, I will savor every bite of my meals and listen to my hunger.”
• Instead of “Be more productive,” you could set an intention like, “Today, I will focus fully on one task at a time.”

Daily intentions encourage mindfulness, help you adapt to the ebbs and flows of life, and reduce the pressure to be perfect.

Setting Daily Intentions

For my Camino de Santiago walking retreat guests, I have created the Meraki Morning Program, which includes a meaningful daily intention-setting exercise:

1. Morning Reflection
   Start your day with a moment of stillness. Take a deep breath and consider what you need most today—peace, focus, patience, or something else.
2. Set a Specific Intention
   Choose one simple, actionable intention for the day. Make it realistic and relevant to your current circumstances.
3. Visualise Your Intention
   Spend a few minutes visualising yourself keeping your intention. This can help you build a stronger emotional connection to it and make it feel more attainable.
4. Write It Down
   Writing reinforces commitment. Jot your intention in a journal, planner, or even on a sticky note.
5. Revisit Throughout the Day
   Check in with yourself periodically. Are you living in alignment with your intention? Adjust as needed.
6. Evening Reflection
   At the end of the day, reflect on how your intention shaped your experiences. Celebrate small wins and learn from any challenges.

Daily Intention-Setting Challenges

1. Consistency: One of the biggest hurdles is maintaining the habit of setting intentions regularly. Life gets busy, and it’s easy to forget or skip this practice
2. Feeling overwhelmed: Trying to focus on too many intentions at once can lead to feeling scattered and make it harder to stick to any of them.
3. Forgetting about your set intentions: As the day progresses, it’s common to lose sight of the intentions you set in the morning.
4. Confusing intentions with to-do lists: Sometimes people mistake actions on a to-do list for intentions, which can lead to a lack of follow-through and negative self-talk.
5. Lack of specificity: Vague intentions can be difficult to implement and maintain throughout the day.
6. Not planning for distractions: Failing to anticipate and prepare for inevitable interruptions can derail your intentions.
7. Disconnection from personal values: Setting intentions that don’t align with your core beliefs or long-term goals can make them feel less meaningful and harder to stick to[ see “Alternative Option” below].

To overcome these challenges, it’s important to start small, use reminders, connect intentions to daily routines, and regularly revisit and adjust your intentions as needed.

Tips for Sticking to Daily Intentions

1. Be Realistic
   Choose intentions that align with your current energy and circumstances.
2. Be Flexible
   Life happens. It’s okay to adjust your intention mid-day.
3. Make It a Habit
   Dedicate a few minutes every morning and evening to this practice.
4. Use Reminders
   Set alarms, leave sticky notes, or use a digital tool to keep your intention front and centre.
5. Use “if/then” Strategies
   Use “if/then” strategies to help maintain focus and adapt to unexpected obstacles.
6. Practice Self-Compassion
   If you falter, let it go. Tomorrow is another chance.

David’s Journey: How Daily Intentions Helped Him Thrive After Selling His Business

David was living the dream—or so it seemed. A self-made entrepreneur, he had built a successful marketing agency from the ground up over a decade. His business was his pride, his identity, and his legacy. But by the end of 2023, David made a life-altering decision: he decided to sell his company.

The timing was right. The market was favourable, and the offer was more than generous. But as the ink dried on the sale contract, David was overcome by a mix of emotions: relief, pride, satisfaction, but also uncertainty, and, above all, strangely enough, fear. What was he going to do now? Who was he without his business?

Immobilising Insecurity

When the calendar flipped to January 2024, David felt the familiar urge to create a list of New Year’s resolutions. Friends and colleagues were sharing their ambitious goals: train for a marathon, write a book, or start a new venture. David, however, felt paralysed. His life had just undergone a seismic shift—how could he commit to grand resolutions when he wasn’t sure who he was anymore?

Discovering Daily Intentions

While scrolling through articles on mindfulness one sleepless night, David stumbled upon the idea of setting daily intentions. The concept was simple yet profound: instead of chasing long-term, rigid goals, one focuses on the present by setting meaningful intentions each day.

Intrigued, David decided to give it a try. The next morning, he sat at his kitchen table with a notebook and wrote:

“Today, I will approach my day with curiosity and gratitude.”

That day, instead of worrying about the future, David focused on exploring new ideas and appreciating the freedom he now had. It felt liberating. For the first time in months, he wasn’t consumed by anxiety about what lay ahead.

A Year of Transformation

From that day forward, David embraced daily intentions as a core part of his routine. Each morning, he would spend five quiet minutes reflecting on what he needed most that day. Some days, his intentions were simple:

• “I will take a long walk and enjoy the fresh air.”
• “I will connect with an old friend.”

Other days, they were more ambitious:

• “I will brainstorm three ideas for a new project.”
• “I will tackle one thing I’ve been avoiding.”

As the days turned into weeks, David noticed a profound shift. Instead of feeling overwhelmed by the vast unknown of his post-business life, he felt empowered by the small, meaningful actions he took each day.

Finding New Purpose

By mid-year, David had discovered a new passion: mentoring young entrepreneurs. Through his daily intentions, he had rekindled relationships with former colleagues, offering them advice and support. This led to speaking engagements, one-on-one mentorships, and even the launch of a podcast where he shared his journey and insights.

What made this process so rewarding was the absence of pressure. David wasn’t chasing a specific outcome—he was simply showing up each day, guided by his intentions. His life felt purposeful and fulfilling, even without a grand master plan.

Reflecting on the Past Year

As 2024 came to a close, David reflected on the year that had started with so much uncertainty. Instead of feeling lost, he felt grounded. Instead of clinging to a rigid identity, he had embraced a more fluid sense of self, guided by his values and daily choices.

David realised that the practice of setting daily intentions had done more than help him cope—it had transformed him. By focusing on what he could control each day, he had built a life filled with meaning, joy, and authenticity.

David’s Advice

When asked how he managed to thrive after selling his business, David shared this wisdom:

“Don’t get stuck in the trap of needing all the answers at once. Life isn’t about giant leaps—it’s about the small, deliberate steps you take every day. Set an intention each morning, and trust that those small steps will lead you exactly where you’re meant to be.”

David’s story is a testament to the power of daily intentions. It helped him navigate a major life transition with ease, rediscover his purpose, and build a meaningful and fulfilling life—one intentional day at a time.

FAQs About Setting Intentions

1. What is the difference between an intention and a goal?
An intention focuses on how you want to show up in the present moment or throughout the day, emphasizing your mindset and values. A goal, on the other hand, is a specific, measurable outcome you aim to achieve in the future. For example:

• Intention: “I will approach today with patience and gratitude.”
• Goal: “I will run a 5K in under 30 minutes by March.”

Intentions guide your journey, while goals define a destination.

2. How do I set a meaningful daily intention?
To set a meaningful daily intention:

1. Take a moment to reflect: What do you need most today? (e.g., patience, focus, joy).
2. Keep it simple: Focus on one intention to avoid overwhelm.
3. Be specific: Instead of “I will be productive,” say, “I will dedicate 30 minutes to deep work without distractions.”
4. Write it down: Use a journal, planner, or sticky note to reinforce your commitment.

3. What if I forget about my intention during the day?
It’s normal to get caught up in the busyness of life. To stay mindful of your intention:

• Set reminders on your phone or smartwatch.
• Place a visual cue (like a sticky note) where you’ll see it often.
• Schedule brief check-ins throughout the day to reflect on your intention.
  Remember, this is a practice, not a test of perfection—be kind to yourself if you forget.

4. Can intentions help during major life transitions?
Yes, absolutely. Daily intentions are especially useful during transitions, such as a career change, moving, or relationship shifts. They provide structure and focus when life feels uncertain, helping you navigate challenges with greater mindfulness and resilience. For instance:

• “Today, I will focus on the opportunities in this new chapter.”
• “I will be kind to myself as I adapt to these changes.”

5. How can I make setting intentions a habit?
To make intention-setting a consistent practice:

• Anchor it to your routine: Pair it with another habit, like your morning coffee or journaling.
• Start small: Commit to setting an intention just a few days a week, then build up.
• Reflect in the evening: Review your day to see how your intention influenced your actions.
• Celebrate progress: Acknowledge how even small steps align you with your values and goals.

Alternative Option

What do I do every January in addition to setting daily intentions? I create a one-year vision statement. A vision statement can be a powerful alternative to New Year’s resolutions and complement daily intention-setting. And I review my ten-year vision statement.

A vision statement captures your VALUES, offering a clear sense of direction. Unlike New Year’s resolutions, which may focus on rigid achievements, a vision statement aligns with your long-term purpose and helps you stay motivated even as your circumstances change.

Conclusion

Life is full of transitions, and in these moments, traditional resolutions can fall short. Daily intentions, on the other hand, meet you where you are. They empower you to take small, meaningful steps each day—reducing stress, fostering mindfulness, and helping you navigate major life changes and transitions with confidence.

So, as you step into this new year, consider ditching New Year’s resolutions and embracing the power of daily intentions. As you face your own uncertainties, take a page from David’s notebook. Start each day with a simple intention, and watch how it transforms your life.

Are you ready to step into a more purposeful, meaningful and fulfilling life? Choose your path today: Book a Camino de Santiago Hiking Adventure Experience the life-changing magic of the Camino de Santiago. Disconnect from the noise, reconnect with your purpose, and rediscover yourself on this unforgettable pilgrimage. Enroll in An Online Course Empower yourself with the skills and strategies to create lasting change. These self-paced courses are designed for high-achievers who want to take control of their future, one intentional step at a time. Apply for Mentorship If you’re a successful professional looking to break through barriers, this exclusive mentorship program is for you. Work one-on-one with a seasoned mentor who will challenge, inspire, and guide you to achieve unparalleled growth. 👉The next step is yours. Let’s make this the year you align with your highest self. Click on the links above to learn more or e-mail me at OpenLockedDoors@gmail.com to book a discovery call.

“I am an experienced medical doctor – MBChB, MRCGP, NLP master pract cert, Transformational Life Coach (dip.) Life Story Coach (cert.) Stress Counselling (cert.) Med Hypnotherapy (dip.) and EAGALA (cert.) I may have an impressive number of letters after my name, and more than three decades of professional experience, but what qualifies me to excel at what I do is my intuitive understanding of my clients’ difficulties and my extensive personal experience of managing major life changes using strategies I developed over many years.” Dr M Montagu

References

Research on setting daily intentions has shown several positive effects on behaviour change and goal achievement:

1. Implementation intentions, a specific form of intention-setting, have been studied for their impact on behaviour change. Research by Gollwitzer and colleagues found that implementation intentions can increase commitment to goals by enhancing self-efficacy and reducing perceived barriers. Gollwitzer P (1999) ‘Implementation intentions: strong effects of simple plans.’, American Psychologist, 54, 493–503.
2. A study on physical activity employed repeated implementation intentions, where participants identified when, how, and where they would add steps to their day over four weeks. The researchers hypothesized that this approach would lead to greater increases and maintenance of daily steps compared to a control group. Robinson SA, Bisson AN, Hughes ML, Ebert J, Lachman ME. Time for change: using implementation intentions to promote physical activity in a randomised pilot trial. Psychol Health. 2019 Feb;34(2):232-254. 
3. Research indicates that the practice of setting intentions can prime the mind for action towards desired future states. This “science of priming” suggests that regularly reviewing and voicing intentions creates a connection between the conscious and unconscious mind, making goals more tangible and achievable. Weingarten E, Chen Q, McAdams M, Yi J, Hepler J, Albarracín D. From primed concepts to action: A meta-analysis of the behavioural effects of incidentally presented words. Psychol Bull. 2016 May;142(5):472-97.

These findings suggest that setting daily intentions can be a powerful tool for personal development, behaviour modification, and mental well-being. However, more research is needed to fully understand the long-term effects and optimal implementation strategies for daily intention-setting practices.

Because the Habit of Reflection can separate Extraordinary Successful Professionals from Highly Successful Ones

As the year winds down, it’s easy to get caught up in the holiday rush and the flurry of end-of-year deadlines. But amidst the chaos, this powerful tool often gets overlooked: Year-End Reflection. Whether you’re a seasoned executive, a rising star in your field, or someone who’s consistently making waves in your industry, taking the time to reflect on the past year can be a game-changer.

Year-end reflection isn’t just about looking back on what you’ve accomplished. It’s about analysing your performance, increasing your impact and setting yourself up for even greater success in the future. Think of it as your secret weapon—a way to refuel, recalibrate, and ensure you’re in top shape to continue thriving.

So pour yourself a cup of your favourite beverage, and let’s dive into why year-end reflection is essential for high-performing high-impactful professionals like you. Trust me, you’ll thank yourself later!

Enhancing Self-Awareness and Growth

Reflecting on the past year allows you to gain deeper insights into your performance, decision-making processes, and overall impact. By examining your thoughts, feelings, and behaviour over the past year, you can identify patterns and areas for improvement, which is crucial for your continuous personal and professional development.

Optimising Performance

Reflection enables you to:

1. Evaluate your achievements and challenges
2. Assess the effectiveness of your strategies
3. Set more meaningful and impactful objectives in the future

This process helps you align your future objectives with your values and long-term plans, increasing the likelihood of sustained success.

Cultivating Resilience and Adaptability

By reflecting on how you managed challenges throughout the year, you can:

• Build confidence in your problem-solving abilities
• Develop greater resilience in the face of adversity
• Enhance your adaptability to changing circumstances

This reflection on overcoming obstacles can be particularly empowering and motivating for future challenges.

Maintaining Perspective and Work-Life Balance

As a high-achiever, you may risk burnout due to your intense focus on performance. Year-end reflection provides an opportunity for you to step back and assess your overall well-being, ensuring that you maintain a healthy work-life balance. It allows you to recalibrate your priorities and make necessary adjustments for sustainable success.

Leveraging Insights for Strategic Planning

For you as a purposeful professional, reflection is not just about personal growth but also about refining your strategic approach. By analysing what worked well and what didn’t, you can make more informed decisions about resource allocation, team management, and long-term planning in your professional role.

Increase Innovation and Creativity

Taking time to reflect can spark new ideas and approaches for you. By stepping away from the day-to-day grind and considering the bigger picture, you can identify innovative solutions to persistent challenges or uncover new opportunities for more impact.

Year-end reflection is a powerful tool for you as a high-performing high-impact professional. It not only enhances your personal performance but also contributes to your overall effectiveness and long-term success in your impactful role.

How to go about it? You can put the suggestions below into practice or you can engage an experienced mentor to guide and support you as you implement each suggestion. Find out more about the Infinite Impact Program from TouchStone Consultancy by sending an email to OpenLockedDoors@gmail.com to schedule a complimentary 30-minute discovery call.

How can you Reflect Constructively on the Past Year?

Set Aside Dedicated Time

First things first, you need to carve out some quality time for this reflection process. I’m not talking about squeezing it in between meetings or during your lunch break. No. You need to block out some serious “me time” on your calendar. Treat it like you would any important business meeting—because, let’s face it, this is a meeting with your most valuable asset: YOU.

Find a quiet, comfortable space where you won’t be disturbed.

Review your Objectives and Achievements

Alright, let’s start with the fun stuff—celebrating your wins! Pull out that list of goals you set at the beginning of the year. Remember those? The ones you scribbled down with enthusiasm and determination. How did you do?

Celebrate Achievements

Did you crush those sales targets? Mastered a new skill? Lead a successful project? Give yourself a pat on the back. Celebrating your achievements is not just about feeling good; it’s about acknowledging your hard work and building confidence for future challenges.

Identify Gaps

Now, let’s talk about the goals that didn’t quite go as planned. It’s okay; we all have them. The important thing is to understand why. Were the goals too ambitious? Did unexpected obstacles pop up? Or maybe you just didn’t prioritise them highly enough? Be honest with yourself. This isn’t about beating yourself up; it’s about learning and getting stronger.

Analyse Your Performance

Time to get a bit more analytical. Let’s evaluate the nitty-gritty of your performance.

Key Performance Indicators (KPIs)

Pull out those KPIs and metrics. How did you stack up against them? Were you hitting your numbers consistently, or were there fluctuations? Understanding your performance data can provide valuable insights into what’s working and what’s not.

Feedback

Feedback is a gift, even if it doesn’t always feel like it. Reach out to colleagues, superiors, and subordinates. Ask for their honest opinions about your performance. What did they see as your strengths? Where do they think you could improve? Remember, the goal is to get a well-rounded view of your performance, not just to hear what you want to hear.

Self-Assessment

Now, turn the mirror on yourself. What do you see as your strengths and weaknesses? Be brutally honest. This is your chance to identify areas where you truly excel and where you might need a bit more polish.

Reflect on Challenges and New Skills

Life is full of challenges, and the past year was no exception. Let’s take a look at the hurdles you faced and the lessons you learned.

Challenges Faced

What were the big challenges of the year? Maybe it was a tough project, a difficult client, or a major organizational change. How did you handle them? Did you rise to the occasion, or did you struggle? Reflect on your approach and the outcomes.

Lessons Learned

Every challenge is an opportunity to learn. What did you take away from these experiences? How can you apply these lessons in the future? Whether it’s a new strategy, a different mindset, or a skill you honed, these learnings are invaluable.

Mistakes and Failures

Let’s talk about the elephant in the room: mistakes and failures. We all make them, and they’re not something to be swept under the rug. Instead, embrace them as learning opportunities. What went wrong? Why? How can you avoid similar pitfalls in the future? Remember, failure is just a stepping stone to success.

Evaluate your Work-Life Balance

Work-life balance—it’s a phrase we hear a lot, but how well did you actually achieve it this year?

Balance Assessment

Take a hard look at how you balanced your professional and personal life. Were there times when work took over everything? Or maybe you found a good rhythm that allowed you to enjoy both worlds. Identify the areas where you might have neglected one for the other.

Stress Management

Stress is a part of life, especially for high-performers. How did you manage your stress levels this year? Did you have effective coping mechanisms, or did you find yourself burning the candle at both ends? Reflect on what worked and what didn’t.

Well-being

Your overall well-being IS crucial. How did you fare in terms of physical health, mental health, and emotional well-being? Did you take care of yourself, or did you let self-care slide? Remember, you can’t pour from an empty cup.

Examine Professional Relationships

Your professional relationships can make or break your career. Let’s take a closer look at how you nurtured these connections.

Networking

Did you build new relationships this year? How did you nurture your existing network? Networking isn’t just about collecting business cards; it’s about building meaningful connections that can support your career growth.

Mentorship

Mentorship is a two-way street. Did you seek out mentors to guide you, or did you mentor others? Reflect on these relationships and how they contributed to your growth. Whether you were the mentor or the mentee, these interactions can provide valuable insights.

Team Dynamics

How did you interact with your team? Did you support and motivate them effectively? Team dynamics can significantly impact your performance and the overall success of your projects. Reflect on your role within the team and how you can improve.

Review your Professional Development

Continuous learning is key to staying at the top of your game. Let’s see how you fared in this department.

Skills Acquired

What new skills or knowledge did you acquire this year? How did these contribute to your performance? Whether it was a new certification, a workshop, or on-the-job learning, these additions to your skillset are worth noting.

Continuous Learning

Reflect on your commitment to continuous learning. Did you engage in any training, courses, or workshops? How did these experiences enhance your capabilities? In today’s fast-paced world, staying current is essential.

Future Development

Identify areas where you need further development. What skills or knowledge gaps do you need to address? Plan how to tackle these in the coming year. Whether it’s through formal education, online courses, or hands-on experience, have a clear path forward.

Seek External Perspectives

Sometimes, we need a fresh pair of eyes to see things clearly. Don’t be afraid to seek external perspectives.

Mentors and Coaches

Consult with mentors, coaches, or trusted advisors. Their insights and guidance can provide valuable perspectives that you might not have considered. They’ve been where you are and can offer wisdom from their experiences.

Peer Feedback

Engage in peer reviews or feedback sessions. Your peers can offer different viewpoints on your performance. Sometimes, the people who work closest to you can provide the most insightful feedback.

Document, Update and Review

Documentation is key to effective reflection. Keep a journal of your insights and progress. This will serve as a valuable reference for future reflections.

Journaling

Jot down your thoughts, observations, and plans. Journaling can help you process your reflections more deeply and provide a record of your growth over time. Plus, it’s a great way to look back and see how far you’ve come.

Regular Check-ins

Schedule regular check-ins throughout the year to monitor your progress. Don’t wait until the end of the year to see how you’re doing. Regular check-ins allow you to make adjustments and stay on track.

Celebrate and Recharge

Finally, don’t forget to celebrate your achievements and take time to recharge. You’ve worked hard, and you deserve it.

Celebrate Successes

Take time to celebrate your successes, no matter how big or small. Acknowledge your hard work. Celebrating your wins is not just about feeling good; it’s about building confidence and motivation for future challenges.

Recharge

Ensure you take time to recharge and refresh. This could include taking a vacation, engaging in hobbies, or spending quality time with loved ones. Recharging is essential for maintaining your energy and enthusiasm. Remember, you can’t pour from an empty cup.

The Infinite Impact Program

Over my extensive career as a medical doctor (MBChB, MRCGP) and transformational retreat leader, I’ve had the privilege of helping countless professionals navigate life’s most significant personal and professional transitions. By combining my interest in stress management, my knowledge of positive psychology and medical expertise with advanced certifications in medical hypnotherapy, NLP and professional life coaching, I’ve developed The Infinite Impact Program to help high achievers live purposeful, meaningful and impactful lives.

Ready to take the first step towards a purposeful, impactful and fulfilling life?

Schedule your complimentary 30-minute call today and discover how The Infinite Impact Program can transform your life. Let’s explore how you can align your success with a lasting legacy that can change lives.

Don’t miss this opportunity to invest in your future and make a difference that will echo for generations to come.

Ready for a retreat? Do you dream of escaping your stressful life to raise a herd of goats or grow sunflowers in the south of France? Then you may be ready for an Esprit Meraki retreat. Get access to this “very serious” quiz to help you figure out how urgent your need for a change of scenery is when you subscribe to my monthly newsletter.

Get rid of the nagging emptiness of “Is this all there is?” and step into a life where your accomplishments feel as purposeful, meaningful and fulfilling as they are impressive. This unique mentoring program empowers you to unearth the mission that sets your soul on fire and aligns your life with what truly matters to you—beyond success metrics and societal expectations.

“I am an experienced medical doctor – MBChB, MRCGP, NLP master pract cert, Transformational Life Coach (dip.) Life Story Coach (cert.) Stress Counselling (cert.) Med Hypnotherapy (dip.) and EAGALA (cert.) I may have an impressive number of letters after my name, and more than three decades of professional experience, but what qualifies me to excel at what I do is my intuitive understanding of my clients’ difficulties and my extensive personal experience of managing major life changes using strategies I developed over many years.” Dr M Montagu

Discover Your Soul’s Purpose, Create an Impactful Legacy and Embody Peace of Mind

Introduction

As someone who’s always valued making a meaningful impact, I often wonder: What will I leave behind? Not just in terms of possessions or professional achievements, but in the lives I’ve changed. This question was the spark that ignited a deeper quest: leaving a legacy that continues to change people’s lives. I’ve found that this question resonates particularly strongly with successful professionals who have already achieved their initial goals.

Over my extensive career as a medical doctor (MBChB, MRCGP) and transformational retreat leader, I’ve had the privilege of helping countless professionals navigate life’s most significant personal and professional transitions. By combining my interest in stress management, my knowledge of positive psychology and medical expertise with advanced certifications in medical hypnotherapy, NLP and professional life coaching, I’ve developed a unique approach to helping high achievers create purposeful, meaningful and impactful lives and legacies.

You’ve scaled the heights of success—built a business, reached various career milestones, and secured financial stability. Whether you’re a business owner who’s built something from the ground up or a corporate leader who’s climbed every rung on the ladder—you’ve likely wondered the same. Success may have been the goal at first, but now, a deeper longing calls: the desire to build a lasting legacy.

But here’s the thing about legacy: it’s about more than wealth or accomplishments. It’s about ensuring that the path you’ve walked continues to inspire and guide others in the future.

In this post, we’ll explore what leaving a legacy truly means, why it’s essential for high achievers, and how life transitions—like the shift from a full-time career to (partial) retirement, for example—offer the perfect opportunity to focus on building a legacy that reflects your unique journey. And yes, I’ll sprinkle in some humour, as always, because crafting a legacy is serious business, but that doesn’t mean we can’t enjoy the process.

“Live, love, laugh, leave a legacy.” Stephen Covey, Author of The 7 Habits of Highly Effective People

By the end, you’ll see how you can take practical steps to discover your soul’s purpose and live your legacy, with a little help from the exclusive mentoring program I’ve designed for leaders like you. After all, the best legacies aren’t left to chance—they’re built with intention, care, and a dash of creativity.

Why a Legacy Matters

For high achievers, success often becomes synonymous with professional milestones—the business you built, the career accolades, the financial security. Yet, as the dust settles on these admirable accomplishments, many of us find ourselves asking: Is this all there is?

Leaving a legacy isn’t just about wealth or achievements; it’s about ensuring that the life you’ve lived continues to make a positive impact on others. A legacy reflects your values, the relationships you’ve nurtured, and the difference you’ve made in the world. For business owners and corporate leaders nearing retirement, this reflection often marks the start of a new chapter—one where significance takes precedence over success.

“Before you are a leader, success is all about growing yourself. When you become a leader, success is all about growing others.” Jack Welch, Former CEO of GE

Think of your legacy as your final masterpiece. It’s not just about what you’ve achieved but what you’ve contributed to the lives of others. And the good news? You don’t have to figure it out alone.

Types of Legacies

Your legacy is as unique as your journey, and it can take many forms. Let’s explore some possibilities:

Professional Impact

Perhaps you’ve built a business that uplifts your community, developed innovations that will outlast you or mentored the next generation of leaders. But building a lasting professional legacy goes beyond business success. It encompasses the systems you’ve put in place, the culture you’ve cultivated, and the people you’ve developed. Studies support the power of professional mentorship – A study by Forbes, published in 2022, reveals that 71% of executives stated that mentorship played a critical role in their career success.  Whether through creating sustainable business practices, developing industry-changing innovations, or nurturing future leaders, your professional legacy can transform careers and organizations for generations to come.

Personal Influence

The impact you have on family and close relationships forms the heart of your personal legacy. This encompasses the values you demonstrate daily, the wisdom you share, and the traditions you establish. Your personal legacy lives on through the stories shared at family gatherings, the principles that guide your loved ones’ decisions, and the lasting bonds you help create. Through consistent modelling of values and the creation of meaningful family traditions, you can shape how future generations approach life’s challenges and opportunities.

Philanthropy

Strategic giving can create ripples of positive change that extend far beyond your lifetime. In 2022, Americans donated $326 billion to charity (National Philanthropic Trust), with many donors focused on creating sustainable, long-term impact. Effective philanthropy involves more than just financial contributions – it’s about identifying causes that align with your values and creating systematic change. Whether through establishing educational scholarships, supporting environmental initiatives, or funding social programs, philanthropic legacies can address society’s most pressing challenges while inspiring others to give back.

Not sure where to start? Discover causes that align with your values at Charity Navigator.

Each of these legacy types is built on a foundation of intentionality—a commitment to align your actions with the values that matter most to you. Whether it’s through professional mentorship, supporting causes or personal relationships, your example can guide and uplift those who follow.

Designing Your Legacy

Creating a legacy isn’t a passive process. It requires introspection, planning, and focused and determined action. Here are some practical steps to get started:

1. Clarify Your Values: Ask yourself, What truly matters to me? This clarity will serve as a compass for your legacy-building efforts.
2. Identify Your Unique Contributions: Reflect on your career, relationships, and passions. What have you done that’s uniquely yours? What impact do you want to amplify?
3. Set a Vision for Your Legacy: Visualize what you want your legacy to look like. Is it a thriving business that continues to support others? A family that carries on your values? A community bettered by your generosity?
4. Take Action: Legacy building is as much about the creation as the outcome. Start aligning your actions with your vision today. Consider journaling your thoughts to capture your evolving ideas.

For more inspiration, consider reading A Life Worth Living by Robert Martensen.

Your Legacy and Life Transitions

Life transitions—selling your business, changing careers or even a simple shift in priorities—are prime opportunities to focus on legacy building. These moments allow you to pause, reflect, and redefine what’s next. Many leaders find that having appropriate guidance and a structured support system during these pivotal times can be invaluable and make the difference between simply retiring and retiring with purpose.

This understanding of the challenges that come with major life transitions led me to develop my Touchstone Mentoring program. Designed specifically for affluent professionals navigating important crossroads, the program provides both one-on-one guidance and also gives access to immersive experiences during my Touchstone Retreats. Set in my 200-year-old farmhouse in the sun-blessed southwest of France, these transformative experiences help you gain clarity, reconnect with your values, and design a legacy that aligns with your purpose. It’s about more than planning; it’s about creating a truly impactful life.

Life changes offer the perfect opportunity to redefine your purpose and focus on what truly matters.

The Benefits of Creating a Legacy

Creating an intentional legacy yields profound rewards that enrich both your life and the lives of others. When you actively engage in legacy building, you’ll discover a deeper sense of fulfilment as your actions align with your most cherished values. This purposeful approach transforms daily decisions into meaningful stepping stones toward lasting impact.

The continuity your legacy provides ensures your values and contributions ripple forward through time. Like a stone cast into still waters, your influence extends far beyond its initial impact. Business leaders who consciously build their legacy often find their organisational values and culture persist long after their departure, while philanthropists see their initial investments multiply through generations of positive change.

Legacy building also strengthens vital connections across generations. As you share your experiences, wisdom, and values, you create bridges between the past and the future. Families report stronger bonds when they actively discuss and participate in building their shared legacy, while business leaders find that legacy planning facilitates more meaningful mentorship relationships with emerging talent.

Perhaps most importantly, the process of legacy building brings remarkable clarity to your life’s purpose. As you define the impact you want to have, your priorities naturally align with your deeper values. This clarity proves especially valuable during life transitions, helping you make decisions that serve both your immediate needs and your long-term vision.

The transformative power of legacy building extends beyond personal benefits. Those who actively engage in creating their legacy often find themselves better equipped to navigate major life changes, from career transitions to retirement. Their clear sense of purpose provides a steady compass during times of change, helping them transform challenges into opportunities for meaningful impact.

Crafting your legacy is one of the most meaningful ways to channel your achievements into a life of lasting significance.

“Your legacy ensures that your values, contributions, and influence continue to shape the world long after you’re gone.” Dr Margaretha Montagu

Live Your Legacy

Your legacy isn’t just something you leave behind; it’s something you live every day. Legacy building isn’t just about the future—it’s about making intentional choices in your daily life to reflect your core values. By aligning your actions with your values and focusing on what truly matters, you can ensure that your life’s work continues to inspire, uplift, and make a difference.

Ready to Create Your Legacy?

If you’re ready to transform your life’s achievements into a meaningful, lasting legacy, I invite you to take the first step. Email me at openlockeddoors@gmail.com with the subject line “Touchstone Consultation” to schedule a complimentary 30-minute discovery call. During our conversation, we’ll:

• Explore your vision for your legacy
• Discuss how my mentoring program can support you
• Determine if we’re the right fit for working together

Don’t leave your legacy to chance. Reach out today, and let’s start building your extraordinary legacy together. The best legacies aren’t left to chance—they’re built with intention, care, and determination.

“All good men and women must take responsibility to create legacies that will take the next generation to a level we could only imagine.” Jim Rohn