Implementation Intentions

Implementation intentions are concrete if–then plans: you specify when, where and how you will act in advance ("If situation X, then I will do Y").

They turn vague goals into cued responses, reducing reliance on willpower in the moment and supporting follow-through on delayed gratification. Research often ties them to better habit adherence and goal progress than motivation alone.

They overlap with the plan step in WOOP and pair well with habit stacking, time boxing and reducing decision fatigue by pre-deciding the next move.