Glossary
Implementation intentions, explained
An implementation intention is a plan that says when, where and how you will act, in the form "when situation X arises, I will do Y". Peter Gollwitzer introduced the idea; a meta-analysis of 94 studies found a medium-to-large effect on reaching goals.
What it means
A goal says what you want ("get fit"). An implementation intention says exactly when and where it happens ("Monday, Wednesday, Friday at 07:00 at the gym on Main Street"). Deciding in advance removes the in-the-moment decision, which is where most plans fail.
How to do it in a calendar
- A time block with a title, a time and a place is an implementation intention.
- Write the block so it answers when, where and what: "Gym · Legs · 07:00 · the gym on Main Street".
- For the hardest habits, add an if-then: "If it rains, I train at home at the same time."
An example
"Every weekday at 09:00 at my desk, I send 20 outreach messages before opening email." In Cutline that is one recurring block.
Common mistakes
- Vague times. "This week" is a goal, not an intention.
- No plan B. Add an if-then for the common obstacle.
Where it comes from
Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.
Questions
How strong is the evidence?
Gollwitzer and Sheeran's 2006 meta-analysis of 94 independent tests found a medium-to-large effect (d = 0.65) on goal attainment.
Plan your week on Cutline
Free forever for planning, XP, streaks and the Arena. Reserve your @name now.