Intend – The Change Reminder App

Intend is a simple, powerful way to focus your intention.


It’s free!


Raise awareness.  Change behavior.  Elevate mood.

Intend: The Change Reminder App for iPhone and iPod touch

What do you intend to do today?  Drink more water?  Listen to yourself?  Make more sales calls?  Express gratitude?

Intend is an incredibly simple tool to assist you in following your intention.  Tapping the science of “random reinforcement,” Intend will help you take action on any goal by giving you a customized gentle reminder at random intervals.

Intend is ideal for people working to create positive change – personally or professionally.  We all know it’s easy to set a goal, but difficult to stick with the intention.  Intend is your ally!  You start with frequent (and random) reminders, and gradually reduce the frequency ‘till you’ve internalized the habit… then go onto another goal!

Join the Research

Please use Intend for one week, and then take this brief survey to help us research the effectiveness of the tool.

  1. Use Intend for 1 week.  Focus on one intention for the week.  Use it for at least 2 hours per day.  No need to use it during sleep hours.
  2. Complete the 5-min Intend Research Survey

  3. Optionally, you can enter your email at the end of the survey and we’ll send you the results.

More Instructions

Three ridiculously easy, but very powerful steps to change.

First, get the free app:



1. Get Started (Engage)

First, set your intention.


What do you want to improve?  Do more?  Do less?  Pick one specific focus.  There are a million options… here are a few examples:

  • Stand up.
  • Listen to myself.
  • Listen to others.
  • Smile.
  • Take a deep breath.
  • Take a six second pause.
  • Stretch my shoulders.
  • Appreciate someone or something.
  • Reaffirm a commitment.
  • Sip water.
  • Return a call.

Click the Setting icon, type yourself a short message to remind you of your intention.

Set a frequency:  Usually you’ll start toward the left and gradually move the frequency toward the right.

Choose a sound.

Click start.

2. Check In (Activate)

Next, wait for the alarm (or not, you can do this step any time)

When the sound plays, you’ll see your message to yourself.  Take action!


You can just ignore the notice… or you can follow your intention.

The screen to the left will show. If you’d like, you can rate your progress with the smiley faces:

Frown: I’m undermining my own intention (taking a step backward)

Neutral: Meh.

Smile: I’m following my intention.

Your ratings will be recorded on the green-light progress bar:


If your iPhone is locked, you’ll see the message on your lock screen. (Example shown to the right.)  Again, you can ignore it… or just pause for six seconds, follow your intention, then get back to work.  If you like, slide to unlock your phone, and you’ll see the rating screen.

3. Celebrate (Reflect)

After you reach 12 green lights on the progress bar, you’ll see the celebration screen:


Give yourself a gift of recognizing this progress.

Notice how it feels to have taken a step forward toward your intention.

Now, you can click Repeat to continue with the same intention, or, you can set a new one, or, you can take a break.

Please see the note below if you click Repeat.









Tip:  Turning it Off!

Notice that when the app is running, the Run icon (lower-left corner) is “lighted.”  You can click it to pause (for example, if you don’t want Intend to sound a reminder while you are sleeping!)


When the app is paused, the Run button is not lighted:


Just click the Run button again and the timer will start.



intend-setThere are only 3 settings on Intend:

Message:  Your intention – a message from you to yourself.

Frequency:  How often do you want a reminder?  It’s random, but you can set the range.  On the far left, 1-5 minutes.  In the middle, 1-3 hours.  At the right, 3 hours-3 days.

Sound:  What do you want to hear as a reminder?


Q: I’m not getting reminders.

A:  Check your iPhone NOTIFICATIONS in Settings.  Make sure all the Notifications are on.


Q: How long should I set the frequency?

A: Start with the most frequent.






Intend was designed and created by Joshua Freedman.  The three step process, above, is based on the Change MAP, a process for transformation explained in INSIDE CHANGE by Joshua Freedman and Massimiliano Ghini (see more on

App development by Nabhas SY

Graphics by JeannieFreelance

Music by Kevin MacLeod (