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Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Goal
Convert vague intention to auto mechanism by linking to specific trigger.
Steps
-
1
Identify habit to build.
Expected Outcome
Immediate
Clear intention.
Evidence base
School: Behavior Change
Founders: Peter Gollwitzer (1999)
Gollwitzer NYU 1999.
Keywords
#implementation-intention#gollwitzer#NYU#عادة#habit#نيّة#نيّة التنفيذ#if-then-planning#محفّز سلوكي#behavioral-trigger#التزام سلوكي#behavioral-commitment#آلية تلقائية#automatic-mechanism#بناء عادة#ربط العادة بمحفز واضح#صياغة نية سلوكية واضحة#clear-behavioral-intention#إذا حدث كذا فسأفعل كذا#if-x-then-y-formula#غولويتزر نيويورك#ثلاث مرات تكرار يومي للنية#three-daily-intention-repeats#وقت ومكان وفعل سابق#time-place-prior-act
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 app.
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