Implementation Intentions
If-then plans that bypass willpower
I'll go to the gym tomorrow. I'll eat healthier. I'll start soon. Goals feel motivating. But they fail. Because goals don't include instructions.
Pre-made decisions that eliminate the moment of hesitation.
Implementation intentions create specific if-then plans. Research shows people using them are 2-3x more likely to follow through. They remove the need to decide in the moment. You've already decided. When the situation arises, your brain executes the pre-planned response.
The Mental Model
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Identify the Situation
What specific cue or trigger will prompt action? -
Define the Action
What exact behavior will you do? Be specific. -
Create the If-Then Statement
Write it down: If situation, then I will action. -
Visualize It
Mentally rehearse the situation and action.
A Worked Example
Alex wants to write more. He creates: If I sit at my desk in the morning, then I will immediately open my writing doc and write for 10 minutes. No debate. The decision is pre-made. Within 3 weeks, he has written more than the previous 6 months.
When to Apply
- You have goals but struggle with follow-through
- You rely too much on willpower
- You want to automate good behaviors
When Not to Apply
- The situation is too unpredictable
- You're over-planning instead of doing
- You need flexibility over rules
Try This Once
Write 3 implementation intentions for one goal. If situation, then I will action. Try for a week.