"I'll exercise more" is a wish. "When I get home on Tuesday, I'll put on my shoes and walk for ten minutes" is a plan the brain can execute.
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Open in SpotifyHave you ever told yourself that you're really going to study tonight, or that you'll start exercising more, and then somehow the day ends and nothing really happens? In this episode, let's delve into Implementation Intentions, which helps you formulate a specific plan to effectively carry out your goals!
The formula is if-then: if situation X happens, then I will do Y.
Deciding in advance removes the decision in the moment, when willpower is lowest.
Specific time, place, and first action are what make it work.
Write one if-then plan for tomorrow with a time, a place, and a first physical action.
“What is a goal I keep restating without a plan, and what would the if-then version be?”
Write about itDecide the when and where now so you don't have to decide later.
Use it when
A goal keeps getting restated and never started.