Implementation Intentions: If-Then Plans That Beat Procrastination

"I'll exercise more this month."

"I'll start that project soon."

"I'll call mom this weekend."

These are goal intentions—statements of what you want to do. And research shows they fail about 70% of the time.

Now try this:

"If it's Monday at 7 AM, then I'll put on my workout clothes and do 10 squats."

"If I close my laptop at noon, then I'll open the project file for 5 minutes."

"If it's Saturday morning after breakfast, then I'll call mom."

These are implementation intentions—specific if-then plans that link situations to actions. And research shows they double your success rate.

The difference? One waits for motivation. The other bypasses it entirely.

What You'll Learn

• Why goal intentions fail and implementation intentions succeed
• The neuroscience of how if-then plans change behavior
• Peter Gollwitzer's research on 94 studies across 8,000+ participants
• How to create if-then plans that actually work
• When implementation intentions fail (and what to do instead)

---

What Are Implementation Intentions?

The Formal Definition

Psychologist Peter Gollwitzer defined implementation intentions as:

"If [situation X occurs], then [I will perform behavior Y]."

Unlike goal intentions ("I will do X"), implementation intentions specify:

• The exact situation that triggers action
• The precise behavior you'll perform
• The automatic connection between them

Goal Intention: "I will read more."

Implementation Intention: "If I sit down for breakfast, then I will read one page of my book."

Why This Small Change Matters

Goal intentions require:

• Constant monitoring for opportunities
• In-the-moment decision-making
• Active motivation at time of action
• Willpower to overcome resistance

Implementation intentions require:

• One decision made in advance
• Automatic triggering when situation occurs
• No in-the-moment motivation needed
• Bypasses willpower entirely

The key insight: You're not relying on future-you to have motivation and make good decisions. You're pre-deciding for them.

---

The Research: Why If-Then Planning Works

Peter Gollwitzer's Meta-Analysis

In 2006, Gollwitzer and Paschal Sheeran analyzed 94 studies involving 8,155 participants across multiple domains:

• Exercise habits
• Diet adherence
• Academic performance
• Medical appointments
• Workplace productivity

Finding: Implementation intentions doubled success rates.

People using if-then plans were 2x more likely to achieve their goals compared to those who only stated goals.

Effect size: Medium to large (d = 0.65), which is unusually strong for behavioral interventions.

How It Works in Your Brain

Without Implementation Intentions:

1. Opportunity occurs → 2. Notice opportunity → 3. Remember goal → 4. Decide to act → 5. Overcome resistance → 6. Act

With Implementation Intentions:

1. Situation occurs → 2. Automatic action

fMRI Research from University College London:

When people create if-then plans, brain scans show:

• Increased activation in the prefrontal cortex during planning
• Decreased activation during execution (it becomes more automatic)
• Stronger connection between situation detection and action initiation

You're essentially programming your brain: "When X happens, automatically do Y."

Why Procrastination Gets Bypassed

Procrastination relies on decision-making moments—points where you choose whether to act.

Implementation intentions eliminate those moments. The situation itself triggers the action, before your procrastination mechanism even engages.

Research from NYU:

Participants with procrastination tendencies showed:

• 91% failure rate with goal intentions
• 62% success rate with implementation intentions

If-then planning is particularly effective for procrastinators because it removes the "I'll do it later" option. The plan says "now"—specifically defined.

---

The 4 Types of Implementation Intentions

Type 1: Initiation Intentions (Overcoming Inertia)

Format: "If [time/location], then [start action]."

Purpose: Getting started when you tend to delay initiation.

Examples:

• "If I close my work laptop, then I will change into workout clothes."
• "If I pour my morning coffee, then I will write one sentence."
• "If I sit at my desk, then I will open the project file."

When to Use:

• Tasks you know you should do but can't seem to start
• Activities requiring activation energy
• Habits you're trying to build

Research Note:

Studies on exercise habits show initiation intentions are most effective when the trigger is highly specific. "After breakfast" works better than "in the morning."

Type 2: Persistence Intentions (Maintaining Effort)

Format: "If [challenge arises], then [keep going strategy]."

Purpose: Continuing when you feel like quitting.

Examples:

• "If I feel tired during my run, then I will slow down but keep moving."
• "If I'm tempted to close the document, then I will write just one more sentence."
• "If I want to skip meditation, then I will do just 3 breaths."

When to Use:

• Long-term projects
• Habits with high initial resistance
• Activities where you frequently quit early

Critical Element:

The "then" part must be easier than quitting. "Keep going full speed" doesn't work. "Slow down but continue" does.

Type 3: Obstacle Intentions (Handling Disruptions)

Format: "If [specific obstacle], then [workaround]."

Purpose: Pre-planning for predictable challenges.

Examples:

• "If it's raining, then I will do indoor exercises instead of running."
• "If I have a morning meeting, then I will exercise immediately after work."
• "If my workout partner cancels, then I will do a 10-minute solo session."

When to Use:

• Goals with known obstacles
• Situations where you've previously failed
• Environment-dependent activities

Research Finding:

Gollwitzer's studies show that obstacle intentions are particularly powerful for goal achievement—people who pre-plan obstacles are 3x more likely to succeed than those who don't.

Type 4: Replacement Intentions (Breaking Bad Habits)

Format: "If [bad habit trigger], then [better behavior]."

Purpose: Replacing unwanted behaviors with desired ones.

Examples:

• "If I reach for my phone during work, then I will take three deep breaths instead."
• "If I'm stressed and want sweets, then I will go for a 5-minute walk."
• "If I'm tempted to scroll social media, then I will read one page of my book."

When to Use:

• Stopping habits you want to eliminate
• Situations with automatic unwanted behaviors
• Breaking habit loops

Critical Note:

Research shows replacement intentions work better than suppression intentions. "If X, then do Y" beats "If X, then DON'T do Z."

---

How to Create Effective Implementation Intentions

Rule 1: Be Extremely Specific

Bad: "If I have free time, then I'll work on my project."

Good: "If I close my laptop after my 3 PM meeting, then I will open the project spreadsheet."

Why Specificity Matters:

Your brain needs clear cues. "Free time" is ambiguous. "After 3 PM meeting" is concrete. The more specific the situation, the more automatic the trigger.

Specificity Checklist:

• Can you point to the exact moment the situation occurs?
• Would someone else know when the "if" has happened?
• Is the "then" action a single, clear behavior?

Rule 2: Link to Existing Habits or Events

Strong Trigger: "After I pour my morning coffee, then I'll meditate for 2 minutes."

Weak Trigger: "When I feel ready in the morning, then I'll meditate."

Why Existing Anchors Work:

Habit stacking research shows that leveraging existing behaviors creates stronger automatic connections. Your brain already recognizes "pouring coffee"—you're just adding new behavior to an existing neural pathway.

Rule 3: Make the Action Smaller Than You Think Necessary

Too Ambitious: "If I wake up, then I'll exercise for 30 minutes."

Right-Sized: "If I wake up, then I'll do 5 squats."

Why Small Works:

Research on tiny habits shows that the smaller the action, the higher the success rate—which builds momentum. You can always do more after starting, but you need low barriers to initiate.

BJ Fogg's Principle:

Make it so easy you can do it even on your worst day. That's the appropriate size for an implementation intention.

Rule 4: Use Present Tense and Active Voice

Weak: "If it's morning, then I should try to meditate."

Strong: "If it's 7 AM, then I sit on my meditation cushion."

Why Language Matters:

"Should," "try," and "will" all introduce decision points. Present tense removes them—the plan describes what happens, not what you hope happens.

Rule 5: Pre-Plan Obstacles

Don't just create one if-then plan. Create several for predictable obstacles.

Main Plan: "If I get home from work, then I exercise for 10 minutes."

Obstacle Plans:

• "If I'm exhausted, then I do 5 squats only."
• "If I have evening plans, then I exercise at lunch."
• "If I'm sick, then I take a rest day and restart tomorrow."

Studies show that having obstacle plans increases success rates by 40% compared to having only main plans.

---

Common Mistakes (And How to Fix Them)

Mistake 1: Vague Situations

Problem: "If I feel motivated, then I'll work out."

Why It Fails: "Feel motivated" isn't a concrete situation. Your brain can't detect it automatically.

Fix: "If my alarm goes off at 6:30 AM, then I'll put on workout clothes."

Mistake 2: Overly Complex Actions

Problem: "If I finish dinner, then I'll clean the kitchen, prepare tomorrow's lunch, review my calendar, and meditate."

Why It Fails: Too many actions break the automatic connection. The trigger-action link needs to be simple.

Fix: Create separate if-then plans for each action, each with its own trigger.

Mistake 3: Using Negative Intentions

Problem: "If I want to eat junk food, then I won't."

Why It Fails: Research on thought suppression shows that trying NOT to do something often backfires. You need a replacement behavior, not just prohibition.

Fix: "If I want to eat junk food, then I'll drink a glass of water and wait 10 minutes."

Mistake 4: Forgetting to Write It Down

Problem: Mentally deciding "If X, then Y" without external record.

Why It Fails: Implementation intentions work through repetition and reinforcement. Keeping them only in your head reduces their effectiveness.

Fix: Write your if-then plans and review them daily for the first week until they become automatic.

Mistake 5: No Evaluation or Adjustment

Problem: Creating if-then plans but never checking if they work.

Why It Fails: Not every plan works perfectly. The trigger might be wrong, the action too difficult, or the situation too rare.

Fix: Weekly review: Which if-then plans triggered automatically? Which didn't? Adjust accordingly.

---

Implementation Intentions for Different Procrastination Types

For "I'll Do It Later" Procrastination

Strategy: Time-specific initiation intentions

"If it's 2 PM, then I'll work on the report for 10 minutes."

Why It Works: Removes the ambiguity of "later." The clock tells you exactly when to act.

For "I Don't Know Where to Start" Procrastination

Strategy: First-step-only intentions

"If I open my laptop, then I'll create a new document titled [project name]."

Why It Works: You're not committing to the whole project—just the first tiny action. This overcomes the activation energy barrier.

For "I'm Too Tired" Procrastination

Strategy: Low-energy alternative intentions

"If I'm too tired to exercise, then I'll do 3 push-ups."

Why It Works: Acknowledges low energy states while maintaining consistency. Some action beats no action.

For "I Got Distracted" Procrastination

Strategy: Return-to-task intentions

"If I notice I'm scrolling social media, then I'll close the app and return to my previous task."

Why It Works: Creates awareness and automatic correction. You're not trying to never get distracted—you're planning the return journey.

---

Combining Implementation Intentions with Other Strategies

With Habit Stacking

Format: Chain multiple if-then plans together.

"If I pour coffee, then I'll read one page." "If I finish that page, then I'll write one sentence in my journal." "If I close my journal, then I'll do 5 squats."

This creates a habit stack where each completion triggers the next action.

With Accountability

Format: Include accountability in the "then" part.

"If it's 8 PM Sunday, then I'll text my accountability partner my completion status."

This transforms vague accountability into automatic check-ins.

With Tracking

Format: Link tracking to action completion.

"If I complete my workout, then I'll immediately mark it in my tracker."

Studies show that immediate tracking (using if-then plans) increases long-term habit maintenance by 35%.

With Environment Design

Format: Create environmental if-then cues.

"If I see my workout clothes on the chair, then I'll put them on."

This combines environmental cues with implementation intentions for maximum effect.

---

When Implementation Intentions Don't Work

Limitation 1: Truly Novel Situations

If-then plans require recognizable situations. In completely new contexts, your brain can't trigger the automatic response.

Solution: After encountering new situation once, create if-then plan for next time.

Limitation 2: Emotionally Overwhelming Situations

Extreme stress, trauma, or emotional crisis can override implementation intentions.

Solution: These situations require different support systems. If-then plans work for normal variability, not crisis states.

Limitation 3: External Control

If you can't control when situations occur, if-then plans lose power.

Solution: Focus on what you can control. Instead of "If my boss gives feedback, then I'll respond calmly," try "If I receive unexpected feedback, then I'll take three breaths before responding."

Limitation 4: Conflicting Plans

Multiple if-then plans with overlapping situations create confusion.

Solution: Limit to 3-5 active implementation intentions at once. Add more only after these become automatic.

---

The Social Dimension: Shared Implementation Intentions

Research shows that sharing if-then plans with others significantly increases success rates.

Why Social Sharing Helps:

1. Public commitment increases psychological cost of abandoning plan
2. External memory (they remember your plan even if you forget)
3. Accountability trigger (their presence reminds you of the plan)

How Cohorty Enhances This:

Traditional social accountability requires you to:

• Explain your plan in detail
• Report on execution
• Discuss obstacles and adjustments
• Manage others' expectations

This creates executive function overhead—exactly what procrastinators struggle with.

Cohorty's approach:

• One-tap check-in when your if-then plan triggers
• Silent acknowledgment from cohort
• No need to explain or justify
• Shared presence reinforces plan execution

You get the benefits of social commitment without the communication burden. Your cohort's presence itself becomes part of your if-then plan: "If my cohort is checking in, then I'll complete my action."

For more on how social presence works without pressure, see the psychology of accountability.

---

Practical Exercise: Create Your First Implementation Intention

Right now, create one if-then plan for something you've been procrastinating on.

Template:

"If _________________________________ [specific situation],

then I will _________________________________ [tiny action]."

Criteria:

• Situation: Can you point to exact moment it occurs?
• Action: Can you complete it in under 5 minutes?
• Specificity: Would someone else know exactly what to do?

Examples:

"If I close my laptop after work, then I will put on my running shoes."

"If I sit down for dinner, then I will turn off my phone."

"If I brush my teeth at night, then I will read one page."

Write it down. Read it daily for one week. Let it become automatic.

---

Conclusion

Implementation intentions work because they bypass the decision-making moments where procrastination lives.

Instead of relying on future-you to have motivation and make good choices, you're pre-deciding: "When X happens, I do Y—automatically."

Key Takeaways:

1. If-then plans double success rates across virtually every domain studied. The research is robust and replicated.

2. Specificity is everything. Vague situations and actions don't trigger automatically. Concrete ones do.

3. Small actions work better than ambitious ones. Lower the barrier so much that execution becomes nearly automatic.

4. Obstacle planning matters. Pre-deciding what to do when challenges arise increases success by 40%.

5. Social sharing amplifies effectiveness without requiring heavy accountability overhead.

Next Steps:

This week, create three implementation intentions for your most-procrastinated tasks. Write them down. Review them daily. Watch them become automatic.

For more on overcoming procrastination, read our complete guide or explore the 2-minute rule for ultra-low activation energy.

---

Ready to Turn Intentions Into Automatic Action?

Procrastination thrives in decision moments. If-then plans eliminate them.

Join a Cohorty challenge where you'll:

• Share your if-then plans with your cohort
• Check in when your triggers occur (one tap)
• Benefit from social presence without pressure
• Build automatic behaviors through consistent execution

Start Your Free Challenge

---

Frequently Asked Questions

Q: How many implementation intentions should I create?

A: Research suggests 3-5 maximum at once. More than that and none become automatic—you're just creating a list. Focus on a few until they're genuinely automatic (2-4 weeks), then add more.

Q: What if my situation trigger doesn't happen every day?

A: That's fine—implementation intentions work for both daily and intermittent behaviors. "If I'm at the grocery store, then I'll buy vegetables" doesn't need daily triggering to be effective. The automaticity builds through repetition whenever the situation does occur.

Q: Can I use implementation intentions for breaking bad habits?

A: Yes, but use replacement intentions, not suppression. "If I want to scroll social media, then I'll read one page" works better than "If I want to scroll social media, then I won't." Give your brain something to do, not something to avoid.

Q: What if I forget my if-then plan in the moment?

A: This happens early on. Solutions: (1) Write it down and review daily, (2) Place physical reminders at the trigger location, (3) Use phone reminders for time-based triggers. After 2-3 weeks of repetition, the connection becomes automatic and you won't need reminders.

Q: Do implementation intentions work for long-term goals?

A: They work best for specific actions that contribute to long-term goals. Instead of "If [situation], then I'll achieve my goal," break the goal into actions: "If it's Monday morning, then I'll work on [specific task] for 20 minutes." Long-term goals need many small if-then plans, not one big one.