Implementation intentions
Goals say what you want; implementation intentions say exactly when, where and how you will act. 'If it is 7 am and I have had coffee, then I review my cards' is far more likely to happen than 'I will study more'.
Key ideas
- Specific cues trigger behaviour automatically.
- Plan for obstacles with if-then responses.
- Small, defined actions beat vague ambitions.
Step by step
- 1
Write the goal, then the smallest next action.
- 2
Attach it to a specific time and place: 'If X, then I do Y'.
- 3
Name your most likely obstacle and write an if-then response.
- 4
Review your plans each morning.
Example
A professional who never found time to practise writes: 'If I park at work, I do ten minutes of Ruqelo before going inside.' She practises five days out of five.
Your drill
Write three if-then plans for this week's most important goal, including one for your biggest obstacle.
Common mistakes
- Choosing cues that do not happen reliably.
- Planning actions too large to start.
Check yourself
What is the structure of an implementation intention?
Show the answer
If a specific situation occurs, then I will perform a specific action.
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