Implementation Intentions: If-Then Plans for Exercise

Quick Intro

An implementation intention is a specific plan that links a situation to an action in the form “If situation X happens, then I will do Y”. It was developed by the psychologist Peter Gollwitzer in the 1990s. In exercise, an example would be “If it is 7 a.m. on Monday, Wednesday or Friday, then I will go for a 30-minute run”. The plan closes the gap between wanting to exercise and actually doing it.

The Idea in Plain Terms

Many people intend to exercise and do not. The shortfall is called the intention-behavior gap. A general goal, such as “I will exercise more”, leaves many decisions open: when, where, what. Each open decision is a chance to put it off.

An implementation intention fixes those details in advance:

• When. A specific time or event.
• Where. A specific place.
• What. A specific action.

Linking the action to a cue helps in two ways. The cue becomes easier to notice, because the plan has prepared the mind for it. The response becomes more automatic, because the decision has already been made. In this sense, an implementation intention works like a quick way of building a habit.

Planning also helps with obstacles. A second kind of plan, sometimes called coping planning, names an obstacle and a response, such as “If it rains, then I will do a home workout”.

A Worked Example

Turning a vague goal into specific plans:

The plans are short, concrete and tied to a trigger.

What the Research Shows

A 2006 meta-analysis by Gollwitzer and Sheeran covering 94 studies found a medium-to-large effect of implementation intentions on goal achievement across many areas. A 2013 meta-analysis by Bélanger-Gravel and colleagues focused on physical activity and found a smaller positive effect on exercise, with variation between studies.

An early study by Milne and colleagues in 2002 asked people to write when and where they would exercise in the coming week. Among those who made an if-then plan, roughly nine in ten exercised, compared with about a third of the group that did not. The study is often cited and the size of the difference is larger than in later reviews.

Plans work best when the person already wants to act. They help less if motivation is weak, and they help less if the plan is too complicated or the situation is unpredictable.

Who It Suits

This tool helps:

• People who intend to exercise and often do not.
• Those with a regular schedule.
• Anyone starting a new routine.

How to Use It

1. Write the plan in if-then form with a specific time, place and action.
2. Choose a cue that happens reliably.
3. Start small and realistic.
4. Add a backup plan for common obstacles.
5. Review weekly and adjust.
6. Pair with enjoyable activities.

Common Misunderstandings

It is not a substitute for motivation.

It is not a rigid contract.

It is not effective if the plan is vague.

FAQ

How specific should the plan be? Time, place and action.

Do I have to write it down? Writing helps, and saying it aloud also works.

What if life changes? Revise the plan.

Is it the same as a habit? It speeds habit formation.

Where This Comes From

Gollwitzer PM, 1999, implementation intentions: strong effects of simple plans (American Psychologist, 54, 493 to 503). Gollwitzer PM and Sheeran P, 2006, implementation intentions and goal achievement: a meta-analysis of effects and processes (Advances in Experimental Social Psychology, 38, 69 to 119). Bélanger-Gravel A, Godin G and Amireault S, 2013, a meta-analytic review of the effect of implementation intentions on physical activity (Health Psychology Review, 7, 23 to 54). Milne S, Orbell S and Sheeran P, 2002 (British Journal of Health Psychology, 7, 163 to 184).

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Related to: the habit loop, self-determination theory and time-of-day training.