Implementation Intentions: The If-Then Strategy
Pre-decide your responses to anticipated situations.
Gollwitzer's research: specific if-then plans dramatically increase follow-through. Pre-decide responses so when moments arrive, action is automatic.
If-Then Power
When the moment comes, don't rely on motivation or willpower. Pre-commit: if [situation], then [response]. The plan makes the decision.
If [situation], then [action]. Pre-decide.
Formulating Plans
- Identify triggers: Anticipate challenges
- Be specific: Exact situations, exact responses
- Write them down: Commitment solidifies
- Review regularly: Keep plans visible
Pre-decide your responses. Remove decision-making from moments of pressure.
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