Tell your story by answering a few questions, and Miraya will write and narrate your first session.
Free tool · Intention planner
Your intentions for the week, in small steps
Choose a word for your week, up to three intentions, and for each one, a realistic step, the days that work for you, and a time if you like. You'll get a weekly sheet to print, an “if… then…” plan, and reminders for your calendar.
No account or email required
On your device
Free
Example
Example: three intentions for the week
Word of the week: Gentleness. If-then plan: “If I feel like putting it off, then I'll start for just five minutes.”
Intention and action
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Care for my energy · walk for 10 minutes after lunch (13:15)
☐
☐
☐
Make progress on my writing project · write for 15 minutes (18:30)
☐
☐
☐
Make time for myself · an evening without screens (20:00)
☐
Total: 7 small actions this week. At the end of the week, there’s a blank space for reflection: what helped, what you’ll adjust.
Without JavaScript, this example and the explanations remain readable; the interactive tool requires JavaScript.
Assumptions, method, and limitations
Assumptions
An intention describes a direction; the small action is the smallest realistic version of that direction. You’re free to choose just a few days.
The week starts on Monday. The date you choose is used only to find the corresponding Monday and date the sheet and reminders.
Method
For each intention you fill in, the sheet places a checkbox on each selected day. ICS reminders create one event for each action on each selected day, at the time indicated (or all day if there’s no time). The CSV lists the intention, action, days, and time.
Limitations
The sheet doesn’t evaluate your progress or motivation, and it doesn’t promise any results. If an intention starts to feel like pressure, scale it back or remove it. If you’re facing a difficulty that feels like too much to handle, talk to someone you trust or a professional.
Frequently asked questions
Why a maximum of three intentions?
So your week has room to breathe. One or two realistic intentions are better than seven that weigh you down.
What's the difference between an intention and a goal?
An intention describes how you want to move forward; a goal describes what you want to achieve. The tool lets you write both, but mainly asks you to choose one small, concrete step.
What is the if-then plan for?
To prepare your response to a foreseeable obstacle: “If this happens, then I'll do this.” It's optional.
How do I add the reminders to my calendar?
Download the .ics file and open it with your calendar app: each step becomes an event on the days you chose, for this week.
Are my intentions saved?
No. They stay on your page. Print or export your sheet to keep it.
Nothing you write or choose is sent: everything happens in your browser, and nothing is saved unless you save a file or print it yourself. These tools help you put ideas into words; they don’t analyze anything, make diagnoses, or replace professional support.
