The ObservatoryThe if-then plan
Turn an intention into an if-then plan that links a concrete cue to an action.
How it works
- Choose the behaviorWrite
- Find the cueChooseWrite
- Write the if-then sentenceWrite
- Lock in the planWrite
Start with what you keep thinking about but never get around to. We are not going to make it bigger. We are going to make it unavoidable.
Exercise in 4 steps, about 10 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
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Why does it work?
If-then plans (implementation intentions) roughly double the chance that an intention becomes action. Gollwitzer & Sheeran, meta-analysis of 94 studies (2006).
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