🔋Turning Goals into Actions (ATP#22)

You probably know the feeling: you set a goal, but never follow through.

In psychology, we call this the intention–action gap. Most people have intentions and goals, but many struggle to take action, so they never achieve what they wish for.

In today’s edition, I’ll share a technique that can help you bridge the gap between intention and action. It’s how I’ve successfully built new habits—most recently, a stretching routine before bed.

The technique is called implementation intentions.

What are implementation intentions?

Implementation intentions are specific plans you make regarding when, where, and how you will work toward your goals. The idea is to create a mental link between a situation (an "IF" statement) and a behavior (a "THEN" statement).

Think of it as programming your brain like a computer: when X happens, you’ll do Y.

For example, instead of saying, “I want to exercise more,” you would say,

This strategy helps to automate actions that will bring you closer to your goal, reducing the need for conscious deliberation.

Take my stretching example: I want to stay flexible in my 40s, but that goal is too vague and not tied to a clear action plan. But by creating the following implementation intention, I have a concrete plan I can follow without thinking about it:

Research shows that implementation intentions significantly enhance the likelihood of goal completion compared to setting a general goal.

How do implementation intentions work?

Implementation intentions are effective because they help you overcome two common barriers to action:

• Forgetting to act.

• Giving in to competing desires or distractions.

When you set a goal without a concrete plan, it’s hard to bridge the gap between intention and action. But if you create a specific plan, you know exactly what to do and when. It pushes you to act even when motivation wanes.

The effectiveness of this approach lies in creating a mental script that prepares your mind for action, reducing the chances of failure.

Applying implementation intentions in your life

Here’s how to leverage implementation intentions in everyday situations:

1. Identify your goal: Define a specific goal you want to achieve. Ensure it is realistic and focus on one or two goals at a time for better results.

2. Define actions that will help you reach it: For example, if your goal is to build muscle, you could achieve it through regular gym sessions. If your goal is to maintain or increase flexibility, a regular stretching routine is your key to achieving it.

3. Create "IF-THEN" plans: Create your implementation intentions by deciding when and where you’ll carry out the actions from step 2. Be as specific as possible about the context (the “IF” part).

   For example:

   “IF it's 6 PM on Monday, Wednesday, and Friday, THEN I will go to the gym.”

4. Visualize success: Spend time visualizing yourself completing the planned behavior and reaching your goal. Research suggests that visualization helps strengthen the “IF-THEN” links in your mind, making you more likely to follow through.

5. Monitor progress and adjust if necessary: Track your progress and watch your actions turn into habits you barely need to think about. If your initial plan seems unrealistic or doesn’t fit your changing circumstances, don't hesitate to adjust your “IF-THEN” statements. The key is to make implementation intentions work for you, not against you.

Wrapping up

Implementation intentions are a powerful tool to bridge the intention–action gap. By setting specific plans that connect situational triggers to desired behaviors, you can boost your chances of success.

You can apply this method to various domains, from health and fitness to work productivity and personal development. Goals set the direction, but implementation intentions move you forward!

That’s it for today!

And now?

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Best wishes,

Patricia (Dr. Schmidt) from creatorschmidt.com.