Implementation intentions

IMPLEMENTATION INTENTIONS

A TOOL FOR HELPING YOUR COACHING CLIENTS ACHIEVE GOALS

Preplanned response to ensure that goal intentions will reliably lead to the desired goal-directed behaviors and

subsequent attainment of the goal.

“If situation X is encountered, then I will do Y”

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IMPLEMENTATIONINTENTIONS

A TOOL TO SUPPORT GOAL ACHIEVEMENT

TYPICAL GOAL SETTING

APPROACHES

• Identify a “destination/outcome” goal intention: (I want to lose 20lbs in 2015; I want to exercise regularly)

• Make a commitment to succeed• Rely on willpower

“ Holding a strong goal intention (“I intend to reach Z”) does not guarantee goal achievement, because people may fail to deal effectively with self-regulatory problems during goal striving.” (2)

WHAT GETS IN THE WAY?

• GOAL ISSUES May be unrealistic Plan may be vague and untracked May not consider behaviors

• COMMITMENT ISSUES Forgetting to take action Failing to recognize opportunities Slipping into old habits

• WILPOWER ISSUES Inertia Negative mood/stress Distractions


Preplanned response to ensure that goal intentions* will reliably lead to the desired goal-directed behaviors and subsequent attainment of the goal.

“If situation X is encountered, then I will do Y” An implementation intention supports the goal intention* by setting out in advance when/where and how I will achieve this goal

* “implementation intentions need to be based on strong goal intentions” (1)


ExamplesDefine the “If”: what situation has to happen in order for me to take action

Define the “Then”: what response will I perform

Examples:Goal: Reduce impulsive credit card purchases (5)• If I want to use my credit card for a purchase after 10:00pm;

then I will wait until tomorrow

Goal: Controlling your temper (4)• If I am starting to feel angry, then I will take three deep

breaths to calm down


ExamplesPersonal Example: Goal: Institutionalize a robust physical fitness regime that includes aerobics and strengths exercises (minimum 3 days per week)• Upon waking, if I have no commitments before 1:00pm,

then I will go to the gym and complete my aerobic and strength exercises.

• If I have completed a gym workout, then I will have a protein bar and/or protein shake for my next meal.

Results:Implemented plan 22 of 24 opportunities in last 8 weeks


ToolGoal: Institutionalize a robust physical fitness regime that includes aerobics and strengths exercises (minimum 3 days per week)

• Benefits: More mobility; Increased energy; better sleep; increased positive mood; reduced back pain; better fitting clothes

• “If” situation: Upon waking, if I have no commitments before 1:00pm…

• “Then” situation: then I will go to the gym and complete my aerobic (1 hour) and strength exercises (45 minutes).

• Biggest Barrier: Inertia

• Support Strategy : prepare gym bag the night before; sleep in workout clothes (6); Ask wife to join

• VIA Strengths: Creativity, ingenuity, and originality; Love of learning; Industry, diligence, and perseverance


ToolGoal:

Benefits:

“If” situation:

“Then” situation:

Support Strategy:

VIA Strengths:


Research Support• Implementation intentions delegate the control of goal-directed responses

(“whenever situation x arises, I will initiate the goal-directed response y!”). Implementation intentions delegate the control of goal-directed responses to anticipated situational cues, which (when actually encountered) elicit these responses automatically. (1)

• Implementation intentions do not inhibit flexibility…cognitive capacities become available that can be used for recognizing alternatives (1)

• Implementation intentions are an easy applicable planning strategy that can help overcome procrastination by automating action control. Uncertainty is a key correlate of procrastination, so anything we can do to reduce it when planning through implementation intentions can’t hurt (3)

• Implementation intentions can be added to the list of willpower boosters. The automatic nature of its effects counters the effects of ego- or self-regulatory depletion (3)


1. Gollwitzer, P. M. (1999), Implementation Intentions: Strong Effects of Simple Plans; American Psychologist, Vol. 54, 493-503

2. Gollwitzer, P. M. & Sheeran (2006), Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processes; Advances in Experimental Social Psychology, Vol. 38, 69-119

3. Pychyl, T. A. (2010), Implementation Actions Facilitate Action Control; Don’t Delay

4. Halvorson, H. G (2011), Nine Things Successful People Do Differently; Harvard Business Review

5. DeWall, C. N. C., Scientific Secrets for of Self Control, The Great Courses

6. Achor, S. (2010); The Happiness Advantage;

7. Wikipedia, Implementation Intention

Self Improvement

Implementation intentions