Implementation intentions explained
A goal says what you want. An if-then plan decides in advance when, where and how you will act, so the cue triggers the action without a fresh decision.
They also work for obstacles: "If I feel like checking my phone, then I put it in the drawer."
Try it today
- Pick one goal you keep postponing.
- Write "If [time or situation], then I will [specific action]".
- Add a second plan for your most likely obstacle.
Where it comes from
Psychologist Peter Gollwitzer developed the concept, set out in his 1999 paper "Implementation Intentions: Strong Effects of Simple Plans" in American Psychologist.
Frequently asked questions
- What is implementation intentions?
- Implementation intentions are if-then plans that link a situation to an action, such as "If it is 7 am on a weekday, then I go for a run", which makes follow-through more likely.
- Where does implementation intentions come from?
- Psychologist Peter Gollwitzer developed the concept, set out in his 1999 paper "Implementation Intentions: Strong Effects of Simple Plans" in American Psychologist.
- How do I start with implementation intentions?
- Pick one goal you keep postponing. Write "If [time or situation], then I will [specific action]". Add a second plan for your most likely obstacle.
- Which tools help with implementation intentions?
- Tools in our directory that help include Loop Habit Tracker, Routinery, Google Calendar, Habitica. Each has its own page with pricing, pros and cons.