Implementation Intentions
“If [situation], then [action]” turns intention into a trigger.
Why it works
Prospective memory fails for lack of a trigger, not lack of will. Tying the action to a concrete situation hands control to the environment.
How to practise
- 1Write the action as “if X happens, then I do Y”.
- 2Pick an X that happens on its own and always in the same context.
- 3Say the sentence out loud once while picturing the situation.
- 4Review the sentence for three days in a row.
4 min of practice
Most common mistake
Setting vague goals (“remember to take the medication”) with no concrete trigger situation.
What the evidence shows
Implementation intentions show a consistent medium effect on carrying out planned tasks in meta-analyses.
Apply it to your day
Use it for medication, bills, messages you owe and recurring commitments.