What is an implementation intention and why does it work?
20 min
Overcome procrastination with if-then plans
7 days · Implementation Intention (Gollwitzer 1999) · Meta-analysis d=0.65 (Sheeran & Webb 2016)
A 20-25 minutes daily program to convert vague intentions ("I'm going to do X") into concrete situational plans ("If Y happens, then I do X"). Based on evidence: Gollwitzer (1999), Sheeran & Webb (2016 meta-analysis 94 studies).
This program is psychoeducational — it doesn't replace professional treatment. If your procrastination is severe and chronic with significant impact on work/studies/relationships, consider a professional evaluation (may correlate with executive dysfunction — Barkley, 2015). If you're in crisis: 988 (USA) · 123 (Colombia) · 116 123 Samaritans (UK).
Days 1-2 free · Days 3-7 with full access
Evidence base
Implementation intentions (Gollwitzer, 1999) specify the when, where, and how of an action in conditional format: "If [situation X], then I will do [response Y]." This specification activates automatic behavioral control — the plan executes without requiring conscious volitional effort once the cue occurs.
Sheeran & Webb (2016) systematized 94 studies with 8,461 participants. Average effect: d=0.65 (large). They work especially well for tasks delayed by fear of failure, boredom, or ambiguity — the three most common forms of procrastination.
References: Gollwitzer (1999) AP 84(4):493-503 · Sheeran & Webb (2016) PAID 94(Pt 3):612-31 · Pychyl (2013) Solving the Procrastination Puzzle
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Also at MomentoVital Procrastination
If in crisis: 988 (USA) · 123 (Colombia) · 116 123 Samaritans (UK) — 24/7 support.