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Implementation Intentions

intention & imagination Nov 07, 2022

Today we’re going to use a proven practice from James Clear’s book ‘Atomic Habits’.[1]

We’ll be using what James calls: ‘Implementation Intentions’, as a practice for actually following through on the stuff we care about!

So just be aware right now, of one thing you’d love to follow through on, this week?

It could be exercise, completing a project, cleaning out the garage. 

This practice is supported by hundreds of studies that have shown that writing something down increases the odds it will be completed.

A GB study [2] found that participants were twice as likely to follow through on a task or habit if they simply wrote down this specific sentence as their ‘implementation intention’:

“During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE].”

It seems that our brain has an inherent ability to support us in following through if we have committed to the day, time and place! So let’s check this out today...it supports the previous intention habits we’ve been playing with!

STEP-BY-STEP • Using Implementation Intentions!

The key here, as James Clear advises, is to really learn to enjoy the process of following through on your life! 

Rather than focusing only on the outcome – on if you get something done. Allow yourself to focus on the process. And as we do that, we can more easily feel good about ourselves!

You will need:

  • Pen and paper
  • A playlife, open, enthusiastic heart
  1. What’s the one thing you’d love to follow through on, this week? When do you want to complete it? And where do you want to complete it?
  2. Now rewrite that in the form: I will [BEHAVIOR] at [TIME] in [LOCATION].
  3. Use this whenever you have something to follow through on that’s important! 
  4. Pro Tip 🏆 Consider having the same place in a notebook, or a particular notebook just for your completions, habits, implementation intentions!

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CREDIT • Acknowledgements

Strategy by Zoë Lumiere
Step-by-Step Guide by Zoë Lumiere
Scientific Article [1] by James Clear
Scientific Article [2] by Milne, Orbell & Sheeran
Quote by James Clear


IMPORTANT • Disclaimer

Please be aware that you are responsible for all professional, legal, medical, financial, business, spiritual, decisions and outcomes in your life. This information is NOT to be used as a substitute for professional advice by legal, medical, financial, business, spiritual, mental health, or other qualified professionals. By using this information you acknowledge that deciding how to handle these issues, incorporating coaching into those areas, and implementing your choices is exclusively your responsibility.
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