Implementation Intentions

How Do Implementation Intentions Work?

An implementation intention is formed by a conscious act of will. Its effects, however, come about by automatic, effortless action control that is based on the following psychological mechanisms. First, specifying an anticipated critical situation in the if-component of the implementation intention (i.e., the sunny morning) serves to heighten the activation of its mental representation (i.e., sunny mornings are more noticeable to you). As a consequence, the critical situation is more easily recognized, more readily attended to, and more effectively recalled. Second, implementation intentions [Page 462]facilitate goal pursuit by making the planned response (specified in the then-component) automatic in response to that critical situation. Once a link is formed between the anticipated critical situation and the goal-directed response in the form of an if-then statement, the individual encountering the situation is able to enact the response immediately, efficiently, and without a second act of conscious will. In other words, when our aspiring athlete sees the sun when she wakes up, she'll think “I'll walk to work”—right away, without effort, and without having to decide again what she should do on sunny mornings to achieve her goal of exercising more. This automaticity has been supported in several studies demonstrating immediacy (i.e., quicker responding), efficiency (i.e., requiring fewer cognitive resources), and the redundancy of consciousness (i.e., initiation occurred even without conscious awareness of the presence of the critical situation). By creating strong mental links between an anticipated situation and a planned response, implementation intentions allow people to work toward their goals automatically, like a habit formed through the pairing of situations and responses repeatedly in daily life. Implementation intentions, for this reason, have been said to create instant habits or strategic automaticity.

What Kinds of Problems Can Implementation Intentions Solve?

Implementation intentions have been used to combat four potential problems for goal pursuit: failing to get started, getting derailed, becoming rigid, and overextending oneself.

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