Implementation Intention Sets Clear Path to Goal

The power of an implementation intention is that is offers a clear path toward your goal. It’s a plan that ties your response or action item to a set circumstance.

So, for example, if your goal is to lose weight, then when in a market you will only shop in the produce aisles.

In other words you create what goal and motivation researchers call an “if/then statement.”

If a particular situation shows up then you will respond in this particular way.

 

If my daughter is arriving home from school, then I will be done working for the day.

If I am feeling lonely, then I will call a friend for support.

If I receive a paycheck, then I will transfer 10 percent to my savings account.

If there is cake in the conference room, then I will grab and apple from my desk.

These if/then statements put us in pre-decision mode and that helps us stay on track by showing us a clear path toward our goal. The intentions also reinforce our self-control at times when it might otherwise be easy to deviate.

For example, in keeping with a goal for better health, you could set an implementation intention that says: If it is a weeknight, then I will eat fish and a salad for dinner.

Then when you are headed home from work on Tuesday, you’ll be less likely to swing by the fast food drive-thru because you’ve already got a meal plan in place.

To create your own implementation intention, follow these steps:

Set a strong goal. Check out the last post for details on how to choose a goal that will inspire you.

Create an “If” statement. This is the cue, the circumstance, situation that triggers action. When and if this situation appears your intention will kick in.

Create the “then” statement. This is the action. Your response.  It could involve a behavior or movement, a thought strategy.

When creating the intentions be sure to get very specific. Identify the circumstances, the time, the action. Write it down and look at it frequently. This also helps build your awareness about the situations that serve your goals and those that detract from your efforts. Then you can streamline your intentions so that they support your desires.

When you are clear about what you aim to accomplish, you’ve got a greater likelihood of doing so. This year, when I’m creating my resolutions, I intend to give it a try.