Implementation intentions are specific "if X happens, then I will do Y" plans that automate the initiation of a behavior by linking a concrete environmental cue to a specific action. Unlike vague resolutions ("I want to study more"), they eliminate friction at the moment: the brain has already decided in advance what to do when that situation arrives.
Concept origin
Peter Gollwitzer (1999) developed the concept and distinguished it from "goal intentions" (I want to achieve X). Meta-analyses with more than 8,000 participants (Gollwitzer and Sheeran, 2006) show they increase goal achievement by more than 28% compared to having the intention alone. It is one of the most replicated findings in applied behavioral psychology.
Therapeutic approach
Operational format: "When [specific situation/time/place], then [concrete, observable action]." Example: "When I arrive at my desk in the morning, I will open the report document before checking email." The more specific the when and the what, the greater the effect.
Related concepts
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