If-Then Planning
Updated 2026-08-15
INTRODUCTION
English translation pending.
CORE DEFINITION
An implementation intention, studied extensively by Peter Gollwitzer, takes the form if situation X occurs, then I will perform behaviour Y. Pre-deciding the cue and the response encodes the pair as a stimulus-response link, and field studies show it predicts behaviour better than goal intentions alone. The qualification is that the cue must be concrete and the behaviour specific, since vague conditions such as when I have time fail to trigger anything.
SCAFFOLDING EFFECT
Reduce cognitive load
- Use Cue Binding: attach the new behaviour to a specific time, place, or preceding action. - Use Temptation Inoculation: pre-decide the response to the situation that usually derails you.
Anchor fast decisions
Deliberation consumes attention and is unreliable under fatigue or temptation, so decisions made in the moment tend to follow the strongest immediate impulse. Pre-encoding the cue-response pair moves the decision earlier, when attention is available, and the cue then initiates the behaviour without renewed deliberation.
MINIMUM ACTION
In progress 0/1Practice this model in one real situation:
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Source support: Explicit
- en.wikipedia.orghttps://en.wikipedia.org/wiki/Implementation_intentionverified
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