Chances are, you have a list of goals: reading more, getting to the gym in the morning, playing more with your kids. That stuff might be happening to some degree, but your worry isn’t about consistency. You want to be more present and, most importantly, intentional and you can’t seem to ever capture that feeling. It’s not a huge surprise. With your spouse, kids, friends, family, work, you’re being pulled in multiple directions every day.

“It’s enough to keep all the balls in the air,” says Art Markman, vice provost and professor of psychology at University of Texas and author of Bring Your Brain to Work. “It’s hard to be intentional when you’re just trying to keep stuff from breaking.”

Hard, but not impossible. You can be clearer about why you’re doing something, but you can’t think or wish your way to success. Becoming more intentional takes a plan, effort, and some sacrifice. The good news is that it doesn’t require a redesign of your entire life, just selected spots. If you want to be more intentional, here’s how to get there.