Yesterday, I noticed I was feeling overwhelmed and having trouble focusing. While I was walking around my house, I caught myself thinking about how “I have so much to do and that there was no way I was going to get it all done.” These low-vibe negative thoughts began almost immediately to make me feel heavy and tired.

This is a very simple (and common) example of attention=energy flow.

Since I caught my negative thoughts rather quickly, I turned my conscious thoughts to “I have plenty of time to get everything done that I need to get done.” I repeated that to myself over and over. Within seconds, my body relaxed as I settled into a calm routine.

We know what we focus on expands. And what we resist persists.

Study after study has confirmed that what we think about sends out a chemical cocktail of hormones and energy to attract more of the same. If repeated often enough, it can expand it and/or create negative or positive physical implications depending on the thoughts.

This is GREAT news! If we don’t like where we are in life, the power is in our own hands (or mind, actually)! We can reprogram our cells and energy by what we focus on.

The Power of Attention

Your attention is like a magnifying glass, intensifying whatever it’s focused on. Spend the day obsessing over problems, and you’ll feel drained and stuck. Shift your attention to solutions or gratitude, and suddenly, life feels more expansive.

Consider these scenarios:

• When you focus on what’s lacking, you amplify feelings of scarcity.
• When you focus on your strengths, you amplify your confidence.
• When you focus on your fears, you amplify anxiety.
• When you focus on love, you amplify connection.

Your attention is a powerful tool. Where you place it determines how you perceive and navigate the world.

The Role of Intention

If attention is the “what,” intention is the “why.” It’s the force behind your focus, the energy that shapes your actions and outcomes.

Setting a clear intention is like programming your internal GPS. It directs your attention and ensures that your energy aligns with your deeper desires. Without intention, your attention can scatter, leaving you feeling ungrounded and reactive.

Attention + Intention = Energy Flow

When attention and intention work together, they create flow — the state where energy moves freely and purposefully toward what you’re cultivating. This is where true magic happens.

For example:

• If your attention is on nurturing your health and your intention is to feel vibrant and energized, your actions will naturally align to support this.
• If your attention is on building meaningful relationships and your intention is to deepen connection, you’ll find yourself showing up with authenticity and care.

The alignment of attention and intention channels your energy in ways that manifest your goals and desires.

How to Direct Your Energy

Here’s how you can consciously direct your attention and intention to create flow in your life:

1. Pause and Reflect

Before you start your day or approach a task, take a moment to reflect. What’s most important to you right now? Where do you want your energy to go?

2. Set Clear Intentions

Identify the “why” behind your actions in the present tense. For example:

• Instead of thinking, “I need to exercise,” shift to, “I love to move my body to feel strong and healthy.”
• Instead of saying, “I need to work more,” try, “I create with purpose and joy.”

3. Practice Mindful Focus

Notice where your attention drifts throughout the day. Are you focusing on things that align with your intentions? Gently guide your thoughts back to what matters most.

4. Release Distractions

Energy leaks happen when you spend time on things that don’t serve your higher purpose — mindless scrolling, unnecessary worry, or overcommitting. Say “no” to what doesn’t align with your intentions.

5. Visualize the Flow

Close your eyes and imagine your energy flowing like a river, directly toward your goals. Feel the excitement, clarity, and alignment as you see your dreams coming to life.

Energy Is Always Moving

Remember, your energy is always flowing somewhere. If you don’t consciously direct it, it will follow the path of least resistance — often into fear, doubt, or distraction. By combining focused attention with purposeful intention, you become the creator of your reality.

You have the power to:

• Shift your energy toward what lights you up.
• Create momentum in areas that feel stuck.
• Cultivate joy, abundance, and alignment in every area of your life.

A Simple Practice to Begin

Each morning, ask yourself two questions:

1. Where do I want to place my attention today?
2. What is my intention behind it?

Write down your answers, then revisit them throughout the day. Notice how this conscious focus shifts your energy and shapes your experience.

You are the artist of your life, and your energy is the paintbrush. By aligning your attention and intention, you direct your energy to create a masterpiece — one brushstroke at a time.

So, what will you focus on today?

Wherever it is, trust that your energy will follow, bringing your dreams closer to reality.