Overview

• • Broadly speaking, the format for creating an implementation intention is: "When situation X arises, I will perform response Y."

  • Implementation intentions are effective for sticking to our goals.

    1. Writing exact time and date, etc

  • They increase the odds that people will stick with habits like recycling, studying, going to sleep early, and stopping smoking. 

  • People who make a specific plan for when and where they will perform a new habit are more likely to follow through. Too many people try to change their habits without these basic details figured out. 

  • Once an implementation intention has been set, you don't have to wait for inspiration to strike. When the moment of action occurs, there is no need to make a decision. Simply follow your predetermined plan. 

  • The simple way to apply this strategy to your habits is to fill out this sentence: I will [BEHAVIOR] at [TIME] in [LOCATION]. 

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Core Components

• • The simple way to apply this strategy to your habits is to fill out this sentence: I will [BEHAVIOR] at [TIME] in [LOCATION]. 

  • Being specific about what you want and how you will achieve it helps you say no to things that derail progress,, distract your attention, and pull you off course. 

  • Give your habits a time and a space to live in the world. The goal is to make the time and location so obvious that, with enough repetition, you get an urge to do the right thing at the right tie.=, even if you can't say why. 

Implementation Intentions