Use An Implementation Intention To Build Habits & Reach Goals

Here is a little hack that can help you start and stick to your habits with a 91% success rate. 

In 2002, the British Journal of Psychology ran a study with 248 people split into 3 groups.

The premise of the study was to find a way to increase successful habit creation. 

The first group was simply asked to record their habit activity, the second group was given information on the benefits of the habit and the third group was given the same information and were asked to form a plan for when and where they would start.

Specifically, the third group had to fill out an implementation intention:

An implementation intention is simply writing out a phrase like: 

“During the next week, I will partake in at least 20 minutes of exercise on Thursday at 7:00 PM at the park near my house.”

While the first two groups struggled with success rates of 35% and 38%, the 3rd group knocked it out of the park as 91% exercised at twice the amount expected.

What does this tell us? 

It tells us that having a plan with specific details beats just relying on our whims of motivation to achieve our desired outcomes.

If you are standing at the start line, take out a pen and paper and write your implementation intention.

“During the next week, I will do {X} on this day at X o’clock in X location”.

Best of luck!!