Implementation intentions
Basic If-Then Plan
Goal: planning. Core method: cue-action links. This is a structured practical technique.
Description
“Basic If-Then Plan” belongs to the Implementation intentions approach. Purpose: planning. It is a structured method. Evaluate it by completed behavior and observable change rather than a guaranteed outcome.
How to practice
- Define one specific question. Topic: planning.
- Name an exact cue and link it to one action using “If X happens, then I will do Y.”
- Continue for 5–10 minutes. When attention drifts, return calmly to the selected operation.
- Finish with one concrete action that can be completed and checked in the real world.
Limitations
This method does not replace professional help. Seek qualified support for severe anxiety, depression, or immediate safety risks.
Origin and source
Peter M. Gollwitzer · Implementation Intentions: Strong Effects of Simple Plans · 1999
Based on: Implementation Intentions: Strong Effects of Simple Plans (1999). The protocol is simplified for self-directed use.
Key concepts
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Open practice →