Tl;Dr: the experience/phenomenology of intention is important but we lack a vocabulary for it.
It will be easier to point to by first looking at how it breaks down in intention clashing
Lets do a quick series of little experiments. I'll ask you to hold an intention and do something opposite to it.
(Try this before continuing)
You'll find that you either can't do the thing without dropping the intention and switching it out momentarily, or maybe you find that it feels wrong and there's a lot of internal resistance to it.
Intention alignment feels like pretty much the opposite of intention clashing. You want / intend to do something and you just do it.
Hold the intention to say the truth and say "my name is [your name]." Feels much better doesn't it?
Procrastination is a form of intention clashing. You could have an intention clash between wanting to rest, and wanting to work. Or alternatively you could be a workaholic and have and procrastinate by overworking.
Try to examine both intentions.
Sometimes you can be confused about an intention and so no matter what you do it will never be satisfied (and yes there are designs that try to exploit that)
You can kinda fix that by applying core transformation (i dislike the name, but its a good psychotechnology). quick tldr: recursively ask yourself why are you doing / want x. keep doing so until you reach a base case where you feel satisfied. while holding that feeling go back and see which of the earlier intentions are relevant and which are confused and see what you want to do while holding on to that satisfied feeling. There's a huge difference between doing something by coercing yourself to do it, and doing it out of desire and satisfaction.
for more details, see this post by romeo stevens. There's also a book about Core Transformation.
On an objective level, I do not believe in free will.
You can do whatever you want, but your wants themselves are beyond your control. They're under the control of your genes, hormones, upbringing, culture, the influence of your environment etc.
Usually whenever you tell people that they do not have free will they will be annoyed and will do something relatively pointless in protest. "I can do X just because i want to!" which is true, but is also an example of what I'm talking about. You have a feeling of freewill because your intentions are aligned.
Compare that to addictions. Addicts know that their addiction is bad for them and they sometimes do genuinely intend to quit, but despite this they feel that there is voice / entity / craving external to them that is forcing them to do so, and that their free will isn't there.
(also if you want some more philosophical nitpicking, try asking yourself what would be different if people had free will vs. were bound by fate / determinism)