A specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
From Atomic Habits by James Clear
Research by Peter Gollwitzer shows that people who use implementation intentions are 2-3 times more likely to follow through. The mechanism works by pre-deciding when and where you'll act, offloading the decision from your future self (who will be tired) to your current self (who has mental bandwidth). This makes the cue obvious and reduces the cognitive load of deciding when to act.
Instead of 'I will exercise more,' use 'I will run for 20 minutes at 6:30 AM in my neighborhood on Monday, Wednesday, and Friday.' The specificity makes the behavior 2-3x more likely to happen.
Implementation intentions work for all types of behaviors, when they're most effective for discrete, repeatable actions and less useful for complex, context-dependent behaviors.
According to research by Peter Gollwitzer, people who use implementation intentions are how much more likely to follow through on their intentions?
The implementation intention formula is: 'I will [behavior] at [_____] in [location].'
A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).
FrameworkLasting behavior change comes from shifting your identity (who you are) rather than focusing on outcomes (what you achieve).
Mental ModelProgress accumulates invisibly beneath the surface before suddenly becoming visible, like ice melting at 32 degrees.
Mental ModelAnchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
TechniqueScale down any habit to a two-minute version to overcome starting friction: 'Exercise for 30 minutes' becomes 'Put on workout clothes.'
TechniqueBehavior is shaped by environment more than willpower; design spaces to make good habits obvious and bad habits invisible.
PrincipleFocus on the process (systems) that leads to results rather than the results themselves (goals) for sustainable progress.
PrinciplePair an action you need to do with an action you want to do to make habits more attractive.
TechniqueFast, automatic, unconscious cognitive processing that operates through pattern recognition and associative memory without deliberate effort.
from “Thinking, Fast and Slow”
Slow, effortful, conscious cognitive processing required for complex calculations, unfamiliar tasks, and deliberate reasoning.
from “Thinking, Fast and Slow”
Losses hurt approximately twice as much as equivalent gains feel good, making people risk-averse for gains and risk-seeking for losses.
from “Thinking, Fast and Slow”
People evaluate outcomes relative to a reference point rather than in absolute terms, are loss-averse, show diminishing sensitivity, and overweight small probabilities.
from “Thinking, Fast and Slow”
Outcomes are evaluated relative to a reference point (usually the status quo) rather than in absolute terms, making framing crucial.
from “Thinking, Fast and Slow”
Memories of experiences are dominated by the most intense moment (peak) and the final moment (end), with duration largely ignored.
from “Thinking, Fast and Slow”
A specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
Instead of 'I will exercise more,' use 'I will run for 20 minutes at 6:30 AM in my neighborhood on Monday, Wednesday, and Friday.' The specificity makes the behavior 2-3x more likely to happen.
Implementation intentions work for all types of behaviors, when they're most effective for discrete, repeatable actions and less useful for complex, context-dependent behaviors.
Implementation Intentions is explored in depth in "Atomic Habits" by James Clear. Distilo provides a deep AI-powered analysis with key insights, audio narration, and practical frameworks.