Planning
Implementation Intentions
Pre-commit to *when* and *where* with an if-then plan. Doubles follow-through in studies.
Low Effort2 minIf-Then
The Science
Gollwitzer's research: pre-deciding context-action links delegates execution to environmental cues, bypassing in-the-moment willpower.
How to do it
- 1Write: 'If [situation], then I will [action].'
- 2Be specific about time and place.
- 3Re-read it the night before.
Printable template
If-Then Plan
Pre-decide the situation and the action. Doubles follow-through in studies.
Goal
If-then plans
1. IF
THEN I WILL
2. IF
THEN I WILL
3. IF
THEN I WILL
Expected obstacle
Obstacle
My response