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Implementation Intentions
They refer to the plan you make about when and where to act before the action occurs.
The format for creating an implementation intention is: “When situation X arises, I will perform response Y.”
Implementation intentions are an effective way of sticking to your goals.
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Motivation vs. Intention
We all have the motivation, willpower, or desire to achieve our goals to some degree.
What makes the difference, what turns your goals into reality is not really your level of motivation, but rather your plan for implementation.
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Follow Through With Your Goals
If you make a specific plan for when and where you will perform a new habit, you have bigger chances to follow through.
You don't need motivation, you need clarity. Simply follow your predetermined plan: I will [BEHAVIOR] at [TIME] in [LOCATION].
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The "If-then" strategy
It gives you a clear plan for overcoming unexpected events. You plan for unexpected situations by using the phrase, “If ____, then ____.”
For example: If my meeting runs over and I don't have time to exercise this afternoon, then I'll wake up early tomorrow and run.
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Chapter 5 The Best Way to Start a New Habit
The best way to start a new habit is by Implementation Intention.
It is a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit.
The format for creating an implementation intension is :
“When situ...
Goal setting & Implementation Intentions
We are motivated when we use goals that spell out in advance when, where, and how we will achieve it.
We plan beforehand how we are going to overcome possible problems. For example, if your goal is to eat less sugar, your implementation could be "When the dessert menu a...
Goals: how intentions impact results
- Goals direct your attention to relevant information and tasks.
- Goals give you the energy to act on various physical and cognitive tasks.
- Goals increase your persistence. It enables you to endure for longer before giving up...
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