Implementation intentions

Goals versus plans

A goal intention states what someone wants to achieve, such as exercising more. An implementation intention states when, where, and how the action will happen, such as going for a walk straight after dinner on weekdays. The plan adds no new motivation of its own. Its value lies in deciding ahead of time, so the choice does not have to be made in the moment.

Why it seems to work

Two mechanisms are usually proposed. Specifying a situation makes that cue easier to notice and remember, and linking it to a response makes the action more automatic once the cue appears. A meta-analysis by Gollwitzer and Sheeran reported a medium-to-large average benefit on goal attainment across a wide range of behaviors.

• Starting tasks that are easily postponed
• Shielding a goal from distraction
• Remembering health actions such as screenings

Cautions

Effects are larger when people are truly committed to the goal, and planning cannot substitute for motivation or ability. Early meta-analytic estimates may be inflated by publication bias and short follow-ups. Many studies rely on self-reported behavior, and effects on long-term habit change, such as sustained dieting or physical activity, tend to be smaller and less consistent than effects on one-off actions.