Implementation Intentions

What is Implementation Intentions?

Pre-deciding the exact when, where, and how of a behavior using if-then planning: 'When situation X arises, I will perform response Y.' Meta-analyses show this simple technique significantly increases follow-through on health goals.

Is there evidence for it?

How do you do Implementation Intentions?

1. 1.Write specific if-then plans: 'When it is 7am on Monday, I will go to the gym' (not 'I'll exercise more')
2. 2.Include the cue, the location, and the specific action in your statement
3. 3.Create implementation intentions for obstacles too: 'If I feel too tired to exercise, I will do a 10-minute walk instead'
4. 4.Post your implementation intentions where you'll see them daily (phone wallpaper, bathroom mirror, fridge)
5. 5.Review and update weekly: refine based on what actually triggered the behavior and what didn't

How long does it take?

5-10 min/week for planning.

Is it hard to start?

easy.

> how Shift handles habits and addiction

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