Implementation Intention

An implementation intention is an if-then plan linking a recognizable situation to a specific action in support of a goal.

A goal describes what you want to achieve. An implementation intention adds a cue for acting: when a particular situation occurs, you have already chosen the response. Gollwitzer and Oettingen describe this as connecting a situation with a goal-directed action. Research supports this planning approach, but it does not guarantee success in every setting.

For example, "I want to read more" states a goal. "After I put my breakfast plate away, I will read one page at the kitchen table" names a recognizable moment and a concrete action. This is an illustrative plan; choose a cue and action that fit your own circumstances.

To draft a plan, choose one goal, identify an opportunity you expect to encounter, and write the smallest useful action you can take there. Read the sentence back: would you know when to start, and what doing it would look like? "When I have time, I will be productive" leaves both questions unanswered.

You can also plan for an obstacle. For a focus session, an example is "If I think of an unrelated task, I will jot it on my later list and return to this paragraph." These examples show how to write a plan; they are not promises about productivity.

Use a habit tracker to record whether you took the action, then review whether the cue actually occurred and whether the action was feasible. A missed day can inform a revision. A check mark or streak does not prove that a behavior has become automatic, and a 14-day plan is a review window rather than a guaranteed habit-formation deadline.

Frequently asked questions

How is an implementation intention different from a goal?

A goal names a desired outcome. An implementation intention names the situation in which you will take a specific action toward it.

What should I do when my plan keeps failing?

Check whether the cue occurs and whether the action fits the situation. Try a clearer cue or a smaller action, then review again.

Will an if-then plan create a habit in 14 days?

There is no such guarantee. Use 14 days as a period to observe and adjust your plan, not as a deadline for automatic behavior.

Related on Beiing

• Habit tracker
• Focus timer

Sources

1. Implementation Intentions (2013) - Peter M. Gollwitzer and Gabriele Oettingen, Encyclopedia of Behavioral Medicine

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