If-Then Plan (Implementation Intentions)
Close the gap between what you intend and what you do by deciding in advance: if this situation happens, then I will do that.
About this tool
An implementation intention is a simple if-then plan that links a specific situation to a specific action: if it is 7am, then I will put on my running shoes and walk out the door. It sounds almost too basic to matter, but it is one of the most reliably effective techniques in behavior-change research. The reason is that vague goals leave too many decisions for the moment, and in the moment we are tired, distracted, or tempted. Deciding in advance hands the action to the situation itself, so it fires almost automatically when the cue arrives.
The technique was developed and tested by psychologist Peter Gollwitzer, whose research and later meta-analyses found that forming if-then plans substantially increases the chance people follow through on their goals, across health, work, and everyday behaviors. The effect is strongest when the if part names a concrete, identifiable cue, a time, place, or event, and the then part names a single clear action. This specificity is what makes the plan easy for your mind to recognize and act on without deliberation.
If-then plans are especially powerful for obstacles and temptations. Beyond planning when you will act, you can plan how you will respond when something gets in the way: if I feel the urge to skip my walk, then I will go for just five minutes. By rehearsing the response in advance, you are not relying on willpower in a weak moment, you are following a decision you already made. Pairing a goal intention with a few good implementation intentions is one of the simplest upgrades you can make to any plan.
- Gollwitzer PM. Implementation intentions: strong effects of simple plans. Am Psychol. 1999;54(7):493-503.
- Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: a meta-analysis of effects and processes. Adv Exp Soc Psychol. 2006;38:69-119.
If-Then Plan (Implementation Intentions) FAQ
What is an implementation intention?
It is a specific if-then plan that links a situation to an action: if X happens, then I will do Y. Deciding in advance when, where, and how you will act makes you far more likely to follow through than a general goal alone.
Why do if-then plans work so well?
They take the decision out of the moment, when you are most likely to be tired or tempted, and tie the action to a clear cue. Research by Peter Gollwitzer and a large meta-analysis found this substantially boosts goal follow-through.
How specific should the if part be?
As specific as possible. A concrete cue like after lunch or when I sit down at my desk works far better than a vague one like when I have time, because your mind can actually recognize the moment and act.
Is my information saved?
No. Everything stays in your browser. Your entries are never uploaded or stored, and the PDF is generated on your own device.