The science-backed goal-setting strategy that doubles your success rate
We all have goals and dreams, but turning them into reality can be challenging. You might think motivation is the key to success, but research suggests otherwise. A simple yet effective strategy called implementation intentions can help you achieve your objectives.
What are Implementation Intentions?
Implementation intentions are specific plans about when and where to act beforehand. They follow this format:
For example: “I will exercise for one hour at 5 p.m. in my local gym.” By defining the exact time and place for your intended action, you’re more likely to follow through.
Situation = 5 p.m. Performance = Exercise. Location = Gym.
The power of planning
A study published in the British Journal of Health Psychology found that 91% of participants who planned their exercise habits by specifying when and where they would work out followed through. In contrast, the control group and those who read motivational material about exercise showed no significant improvement.
This research highlights that desire alone isn’t enough. Having a clear plan is what transforms wishes into results.
How to use implementation intentions
To apply this strategy to your habits and goals:
Examples:
Preparing for obstacles
Life doesn’t always go according to plan. That’s where the “if-then” version of implementation intentions comes in handy.
Examples:
By anticipating challenges and defining alternative actions, you can stay on track no matter what arises.
Lo esencial
Implementation intentions allow your environment to prompt your desired behaviours. Instead of waiting for motivation to strike, you proactively set yourself up for success.
Define your goals, make specific plans, and watch yourself make steady progress. With implementation intentions as your guide, you have a science-backed tool for accomplishing what matters most to you.
Deja tu opinión sobre esto