Implementation Intentions

The Science-Backed Way to Stick with Your Goals

Do you find it easy to start things but difficult to stick with them? Whether it’s a report, a new routine, or a healthy habit, implementation intentions can help turn good intentions into consistent action. Implementation intentions are a psychological strategy designed to bridge the gap between goals and actions.

By creating clear if-then plans you can link specific cues (“if”) to intentional behaviours (“then”), making it easier to take consistent steps toward your objectives. Psychologist Dr Peter Gollwitzer developed the concept to help people follow through on their goals. Research shows implementation intentions can significantly increase success rates across a wide range of behaviours.

Why “If-Then” Plans Work

Pre-Deciding Actions: You eliminate the need to decide in the moment by linking a trigger to a pre-set action. This saves mental energy and helps you act automatically.

Triggering Immediate Action: The “if” acts as a cue to carry out the “then” behaviour which helps you spot the right moment to take action.

Creating Specificity: Clear plans reduce ambiguity. Instead of thinking, “Maybe I should start working on my report,” you now have a direct instruction: “If I open my laptop, then I will write the first paragraph of the report.”

How to Create an Effective If-Then Plan

1. Identify the Cue (“If”)
Choose something specific and regular – a time, place or event in your routine:
“If I sit at my desk, then I will open my notebook to plan my day.”

2. Define the Action (“Then”)
Pick a small, clear action directly linked to your goal:

“If I open my laptop, then I will write one sentence of my report.”
“If I walk into the kitchen, then I will fill my water bottle.”
“If I check my phone, then I will spend five minutes replying to important messages.”

3. Keep the Plan Realistic
Start small and manageable. Simplicity increases follow-through and builds momentum.

Examples of “If-Then” Plans

Productivity: “If I sit at my desk after breakfast, then I will spend 10 minutes organising my day.”
Exercise: “If I put on my trainers, then I will stretch for five minutes.”
Healthy Eating: “If I feel the urge to snack, then I will drink a glass of water first.”
Self-Care: “If I finish work at 17.00, then I will read a book for 20 minutes.”

These small, specific actions can form the foundation of lasting habits.

Why They’re Effective

Reduces Decision Paralysis: You skip the debate and know what to do next.
Builds Habits Through Repetition: Linking the same “if” to the same “then” strengthens the behaviour.
Increases Accountability: If the “if” happens but the “then” doesn’t, you notice and can adjust.

Overcoming Common Challenges

If It Feels Overwhelming: Start with one if-then plan today. Small steps lead to big change (baby steps in the right direction).
If You Miss the Cue: Choose a more regular activity or use reminders.
If You Don’t Feel Motivated: Motivation isn’t needed — the plan handles that. Focus on execution, not emotion.

Ready to Try?

By using “if-then” plans, you can simplify decisions, create structure and move from goals to action. Which small habit could you start today? Why not write one “if-then” plan now and see how powerful it can be.

Start now, start small. You’ve got this!

Contact Caroline for 1:1 support or to explore coaching, talks or therapy options.