Implementation Intentions (If-Then Planning)

What is Implementation Intentions (If-Then Planning)?

Peter Gollwitzer's powerful technique for bridging the 'intention-behavior gap' by pre-deciding exactly when, where, and how you will act on a goal, creating automatic action triggers that bypass the need for conscious deliberation in the moment.

Is there evidence for it?

How do you do Implementation Intentions (If-Then Planning)?

1. 1.Identify a goal you intend to pursue but struggle to act on consistently
2. 2.Specify the situational cue (the 'if'): When and where will the critical moment occur? Be as specific as possible (e.g., 'If it is 7am and I am in the kitchen...')
3. 3.Specify the response (the 'then'): What exact action will you take? (e.g., '...then I will put on my running shoes and go outside for 20 minutes')
4. 4.Mentally rehearse the if-then link 3 times, vividly imagining yourself in the situation and automatically executing the response
5. 5.Create 2-3 implementation intentions for obstacles: 'If I feel too tired to exercise, then I will do just 5 minutes of stretching instead' — these protect against derailment

How long does it take?

5 minutes to form + automatic execution thereafter.

Is it hard to start?

easy.

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