How to Set Monthly Intentions for Better Wellness (Journal Prompts + Rituals)
- Katie Bateman
- Nov 2
- 6 min read
The Woo Side of Wellness
Healthy Living made easy.
By Katie B. — Airline Pilot, Wellness Enthusiast & Creator of The Wellness Glow-Up
The Woo Side of Wellness: The power of using monthly intentions for better wellness.
Something you might not know about me is that, aside from my “day job” flying airplanes and my side business nurturing The Wellness Glow-Up blog and community, I’m also a certified Life Coach, Human Design Reader, and Tarot Therapist. Yep — add spiritual and personal development junkie to the list of things I LOVE to spend my time doing.
Setting intentions for your health and wellness goals is one of the most powerful things you can do — especially when you mix in a little spirituality. In this post, I’m sharing how I use intuitive rituals and monthly intention-setting to align my body, mind, and soul for a thriving month ahead.
No time to read the full post? - Save to Pinterest to read later or jump to the tips below.
Why Spirituality Supercharges Your Wellness Goals
Traditional wellness often focuses on external actions — what to eat, how to move, how to stay consistent. But when you blend spirituality and intuition into your wellness journey, you activate a deeper layer of motivation. It becomes less about discipline and more about alignment. This is where true, sustainable transformation happens.
When it comes to health and wellness, I truly believe that sprinkling a little spirituality into your goals can dial up the potency and make achieving them a million times more satisfying. Why? Because you’re more than just a human body. Your soul has desires that are driving you to become the most badass version of yourself.
When you start listening to those intuitive nudges — those quiet whispers that pop up — you’re more likely to reach your goals in ways that actually feel nourishing.
Listening to Your Soul (Not Just Your Brain)
Despite what many wellness gurus will tell you, you don’t always have to jump on the next trendy wellness train. Some things will work for you, and others won’t — because we’re all different.
Your wellness journey becomes far more sustainable (and enjoyable) when you start tuning in to your intuition instead of just your intellect. Those inner nudges — the quiet, knowing whispers — are your body and soul guiding you toward what actually feels right for you.
Listening to your soul is one of the most powerful spiritual wellness tools you can cultivate. It helps you make aligned choices that support your unique body, lifestyle, and energy — rather than forcing yourself into someone else’s version of health. When you follow that intuitive guidance, wellness stops feeling like hard work and starts feeling like self-trust.
Opening the Channel to Source, Soul, and Spirit
One thing you can always trust is the communication you have with Source, Soul, and Spirit. But to truly trust it, you have to learn to engage with it — to open up the channel, so to speak. I believe our bodies are constantly communicating with us through our nervous system responses, while also receiving information from the fabric of the universe — the quantum field. Both forms of communication hold more wisdom than any social media influencer ever could!
How to Start Nurturing Your Intuition
A beautiful way to start nurturing this intuitive connection is through simple rituals of stillness — sitting quietly, letting your brain rest, and allowing whatever needs to come through to surface. At first, it might feel uncomfortable or even pointless, but the more you practice, the easier it becomes. Eventually, you’ll start to hear.
When you infuse this process into your wellness journey, you’ll notice that it feels so much more nurturing. You’ll start to enjoy the ride as much as the results.
My Monthly Ritual for Aligned Goal-Setting
One of my favourite spiritual wellness rituals is setting monthly intentions. It’s a simple and powerful practice that helps me stay grounded, focused, and connected to what truly matters — body, mind, and soul.
Each month, I carve out quiet time to reflect and realign. Instead of rushing into a new list of “shoulds,” I use this moment to tune in and ask myself what I genuinely need. This ritual of aligned goal-setting keeps my wellness journey mindful and intentional, helping me create goals that feel nourishing, not demanding.
Instead of brainstorming from my head, I sit quietly and ask:
“What do I need this month?”
“How can I best nourish my body?”
“What habits are no longer serving me?”
Then I just listen — and write down whatever comes through.
Why This Works (and Feels So Damn Good)
I love this process because it ensures my goals come from a loving, supportive place rather than a restrictive or critical one (which, let’s be honest, is where they used to come from when I let my brain run the show).
A Sneak Peek Inside Healthy Body Society
What I’ve shared here is also at the heart of what we do inside Healthy Body Society — my holistic wellness programme designed to help you reconnect with your body and create lasting, meaningful change.
As part of the weekly guidance, members receive nourishing journal prompts that encourage reflection, intuition, and self-compassion. These rituals help you tune into your body’s wisdom and build a more loving, supportive relationship with yourself — one that fuels sustainable growth from the inside out.
At Healthy Body Society, we take a holistic approach to wellness — blending intuitive rituals, nutritional support, and mindset practices to help you create healthy habits that actually stick. It’s not about restriction or quick fixes. It’s about cultivating long-term energy, confidence, and balance — so you can thrive in your body and your life.
Journal prompts to get you started this month
What do I need more of this month?
How can I best nourish my body?
What habits are no longer serving me?
What’s one thing I can do each day to help me feel my best?
FAQ: Intuitive Wellness & Intention Setting
Q: What’s the difference between goals and intentions?
A: Goals are the results you want to achieve — like running a 5K, improving your energy, or creating a consistent morning routine. Intentions, on the other hand, are the energy and focus you bring to that process. They’re more about how you want to feel along the way — grounded, joyful, calm, or confident.When you combine the structure of goal-setting with the soul of intention-setting, your wellness journey becomes more balanced, sustainable, and deeply fulfilling. This approach is often called spiritual goal setting or aligned goal creation — and it’s a powerful way to achieve results without burning out.
Q: How often should I set intentions?
A: I personally love monthly intention setting. It gives you a natural rhythm to reflect, reset, and realign with your goals. The start of a new month feels like a clean slate — the perfect time to check in with yourself and ask, “What do I need more of right now?”However, you can also set mini-intentions daily or weekly if that feels supportive. Even a 5-minute morning journaling ritual can help you stay in tune with your body, emotions, and intuition.
Q: Do I need to meditate to be intuitive?
A: Not at all! While meditation is a beautiful practice, intuition can be nurtured in many ways. Activities like journaling, mindful walking, breath work, or even spending time in nature all help quiet the noise and strengthen your inner guidance.The key is to create space for stillness — moments where you can listen instead of think. That’s when intuitive insights often come through. Over time, you’ll start to recognise your intuition as a calm, steady voice that guides you toward what feels right.
Setting monthly intentions for better wellness is more than just a planning exercise — it’s a way to align your body, mind, and soul, tap into your intuition, and create holistic wellness habits that truly stick. When you approach your goals with intention and mindfulness, wellness becomes less about restriction and more about feeling supported, energised, and fully alive. Start small, stay consistent, and watch how your journey transforms.
Comments