Behaviour

Create implementation intentions using if-then planning

Description

Specify exactly when and where you'll take action using if-then statements. This technique increases follow-through by pre-deciding responses to specific situations.

Why we recommend this

Research by Peter Gollwitzer shows implementation intentions increase goal achievement by 200-300%
James Clear identifies this as a key technique for habit consistency
Neurological studies show decision-making requires less energy when pre-planned
Ali Abdaal uses this technique to maintain consistency with content creation
Creates clear action triggers that bypass willpower depletion
Particularly effective for habits requiring specific contextual cues

Usage

One clear if-then plan per desired behaviour

Timing

Create plans before encountering trigger situations

Important notes

Plans must be specific and actionable to be effective
May need regular review and adjustment as circumstances change
Can create rigidity if overused or too strictly applied
Should address potential obstacles and alternative responses