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Implementation Intentions Guide

Implementation intentions involve making specific plans for when, where, and how to implement a new habit. This increases the likelihood of following through by making the next step clear and simple. The template provided outlines creating an implementation intention using the format "I will [ACTION] at [TIME] in [LOCATION]." Examples given are meditating for one minute at 7am in the kitchen or exercising for an hour at 5pm at the local gym. Making implementation intentions helps habits stick even on days when motivation fades by providing a predetermined plan of action.

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Joana Manahan
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377 views3 pages

Implementation Intentions Guide

Implementation intentions involve making specific plans for when, where, and how to implement a new habit. This increases the likelihood of following through by making the next step clear and simple. The template provided outlines creating an implementation intention using the format "I will [ACTION] at [TIME] in [LOCATION]." Examples given are meditating for one minute at 7am in the kitchen or exercising for an hour at 5pm at the local gym. Making implementation intentions helps habits stick even on days when motivation fades by providing a predetermined plan of action.

Uploaded by

Joana Manahan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

IMPLEMENTATION INTENTIONS ATOMIC HABITS BONUS

Template: Implementation Intention

Y
OU ARE TWO TO THREE TIMES more likely to follow through with a
habit if you make a specific plan for when, where, and how you are
going to implement it. By outlining a clear plan of action and clari-
fying exactly what you need to work on, you make the task simpler which
means it requires less motivation to do. So when you wake up the next
morning and find that your motivation has faded, you still might have
enough to get started because the next step has already been outlined and
is simple and clear.
Researchers refer to these action plans as an “implementation inten-
tion,” a specific plan of action that can be executed when the time comes
to act. An implementation intention is a choice we make beforehand
about when and where to act. It refers to how you intend to implement a
particular habit.
The format for creating an implementation intention is:
“When situation X arises, I will perform response Y.”
A simple framework to design your own implementation intention is
what I call The Action/Time/Location Strategy.
I will [ACTION] at [TIME] in [LOCATION]. For example:
• I will meditate for one minute at 7 a.m. in my kitchen.
• I will study Spanish for twenty minutes at 6 p.m. in my bedroom.
• I will exercise for one hour at 5 p.m. in my local gym.
Give it a try with the template on the next page.
IMPLEMENTATION INTENTIONS ATOMIC HABITS BONUS

I will at
ACTION

in TIME LOCATION
.
IMPLEMENTATION INTENTIONS ATOMIC HABITS BONUS

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