Implementation intentions
Replacement Behavior Plan
Goal: habit change. Core method: cue-action links. This is a structured practical technique.
Description
“Replacement Behavior Plan” belongs to the Implementation intentions approach. Purpose: habit change. 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: habit change.
- Name an exact cue and link it to one action using “If X happens, then I will do Y.”
- Continue for 10–15 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
Adapted protocol based on: Implementation Intentions: Strong Effects of Simple Plans (1999). It is not a verbatim instruction from the author.
Key concepts
Related practices
Basic If-Then Plan
Goal: planning. Core method: cue-action links. This is a structured practical technique.
Open practice →Lapse Recovery Plan
Goal: recovery after a lapse. Core method: cue-action links. This is a structured practical technique.
Open practice →Obstacle-Trigger Plan
Goal: working with obstacles. Core method: cue-action links. This is a structured practical technique.
Open practice →Time-Cue Plan
Goal: habit change. Core method: cue-action links. This is a structured practical technique.
Open practice →Emotion-Cue Plan
Goal: emotional balance. Core method: cue-action links. This is a structured practical technique.
Open practice →Location-Cue Plan
Goal: habit change. Core method: cue-action links. This is a structured practical technique.
Open practice →