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Implementation Intention (If-Then)

“Implementation Intention (If-Then)” is a short 5-minute practice from Zayenha Practice in the Psychological domain. "If X happens, I will do Y" — doubles to triples adherence. Immediate effect: Clear intention. It draws on Behavior Change. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

"If X happens, I will do Y" — doubles to triples adherence.

5 min Beginner

Goal

Convert vague intention to auto mechanism by linking to specific trigger.

Steps

1

Identify habit to build.

3 more steps locked

Expected Outcome

Immediate

Clear intention.

Evidence base

School: Behavior Change

Founders: Peter Gollwitzer (1999)

Gollwitzer NYU 1999.

Frequently asked questions

How long does "Implementation Intention (If-Then)" take?

This exercise takes about 5 minutes, practiced solo in a Behavioral format.

When will I notice the effect of "Implementation Intention (If-Then)"?

Clear intention. In the short term: Adherence doubles-triples.

Is "Implementation Intention (If-Then)" evidence-based?

Yes — it draws on Behavior Change (Peter Gollwitzer (1999)). Gollwitzer NYU 1999.

Is "Implementation Intention (If-Then)" suitable for beginners?

Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the platform.

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Interactive practice locked · 3 more steps locked

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