Implementation Intention — If/Then

An implementation intention is a two-minute planning move: rewrite a goal as "If X happens, then I will do Y" so the trigger is pre-decided and daily willpower is removed from the equation. It is a behaviour-design technique for turning intentions into automatic responses.

The practice

Convert a goal into a sentence of the form "If X happens, then I will do Y." For example: "If it is 7 a.m., then I put on my running shoes."

By naming the trigger in advance, you pre-decide the response and take daily willpower out of the equation.

Where it fits in a day

• While planning: the two-minute exercise pairs naturally with setting a goal.
• Before the trigger occurs: the sentence must be written ahead of the moment it points to.
• Anywhere a habit keeps slipping: attach the if/then to a recurring cue like a time of day.

Why it works

• Pre-deciding the trigger removes daily willpower from the equation.
• The fixed "if X, then Y" structure links the cue directly to the action.
• At two minutes, the practice costs almost nothing to apply to a new goal.

Category

Focus. A behaviour-design practice that pre-commits a response to a chosen trigger.

Related protocols

• Two-Minute Rule — Task Start
• Single-Tasking Hour
• Pomodoro 25/5 Focus Block

Sources

• APA — Behavioral health
• MedlinePlus — Cognitive performance overview

AgeGen mental-recovery practices are drawn from authoritative health agencies. We never claim therapeutic effects unsupported by the linked sources.