Implementation Intentions

WHAT IS IT AND HOW DO I USE IT ??

Soo you want to make some changes but not sure where to start?

Well, you came to the right place. If you’re new here make sure to go back to and read “1% better everyday” from week 1 and the rest of the series on habit formation.

If you’ve been here from the beginning 👋🏼 let us begin week 4 of our continuation of How to Create a Good Habit. 

Back in week 2, we identified the structure of habit formation into 4 parts: 

1.Cue-noticing what the reward will be 

2.Craving- think of this as the change of state it delivers. Like a smoker craving relief from the cigarette, not a cigarette itself.

3.Reponse- thought or action 

4..Reward - end goal of every habit 

We now have a better understanding of what habits are, how they get created etc. We also spoke briefly about how to set new habits.

Have you ever heard of something called implementation intention?

Yeah me either really before reading this book Atomic Habits a few years ago, sure I know what those words mean but I hadn't really seen them coupled together before. Implementation intentions are “a plan you make beforehand about when and where to act. “

So think of it this way, the time and location of something that will occur.

Research has shown that people who make a specific plan for when and where they are going to do something are far more likely to perform that said New Habit.

Ever say to yourself “I am going to work out 4 days this week, or I am going to eat healthier” and then the weekend rolls up and we’ve hit the gym once and we are eating a handful of cookies?

We never say when and where we are going to perform these things, we just leave it up to hope and chance. We will be motivated enough to do it, or it’ll happen cause I just said it will. 

“Many people think they lack motivation when what they really lack is clarity. “

When you take the time and set that Implementation intention you don’t have to think “Should I workout today?” When the moment of action you set occurs, don’t think just do. You said you were going to work out on Wednesday at 5 pm, your alarm goes off in your phone, and instead of thinking about when you are working out you lace your shoes up and get to it, simply just follow your instructions. 

Another bonus to taking the time to set our intentions, we become more aware of the things we are surrounded by that might derail our progress. If we are clear on what we need to be doing, saying no to little requests along the way will also become more clear. 

More on this topic next week where we will be discussing the art of “Habit Stacking”

Stay tuned and be sure to follow me on Instagram and hop on the newsletter list so you don’t miss anything.  

References:

Clear , James. Atomic Habits: an Easy &Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House LLC , 2018.