Implementation Intentions
Implementation intentions are pre-decided if-then plans that automatically trigger behaviors in specific situations, bypassing the need for willpower or decision-making.
Why vague intentions fail
"I'll study more" fails because it lacks specificity about when, where, and how, leaving everything to in-the-moment decisions.
Problems without implementation intentions:
• Forgetting intentions when moments arise
• Decision fatigue overriding good intentions
• Competing priorities in the moment
• No clear trigger for action
• Relying on motivation that fluctuates
• Vague plans that never materialize
Implementation intentions create automatic responses to predetermined cues, making follow-through nearly inevitable.
You're not alone
If your teen has good intentions that never translate to action, they need implementation intentions. Most people rely on motivation and memory, both unreliable. The teenage brain especially struggles with future planning and in-the-moment decision-making. Pre-deciding removes these failure points.
What it looks like day to day
Student
Your teen plans "If it's 7 PM, then I close all tabs and start homework" versus vaguely planning to "do homework tonight."
Parent
You notice your teen follows through when plans are specific ("If I get home, then I put phone in kitchen") but forgets vague commitments.
Tiny steps to try
Create effective implementation intentions.
- 1
If-then format
Always use "If [situation], then [behavior]." Specificity is crucial.
- 2
Identify triggers
Link intentions to reliable cues like time, location, or events that definitely occur.
- 3
Write them down
Written implementation intentions are twice as effective as mental ones.
- 4
Start simple
Begin with one clear implementation intention before adding more.
- 5
Stack intentions
"If I finish dinner, then I review tomorrow's schedule. If I review schedule, then I pack backpack."
Why implementation intentions work
Implementation intentions leverage the brain's automatic response system, making behaviors happen without conscious decision-making.
Research shows implementation intentions double the likelihood of follow-through. They work by pre-loading decisions, creating mental links between cues and actions. This is especially powerful for ADHD brains that struggle with executive function and teens whose prefrontal cortex is still developing.
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Frequently Asked Questions
How specific should implementation intentions be?
Extremely specific. Instead of "If evening, then homework," use "If clock shows 7:00 PM, then I sit at desk with phone in other room and open math textbook." The more specific the cue and action, the more automatic the response.
Can implementation intentions become flexible?
Start rigid to build automaticity, then adjust as needed. Once the basic pattern is established, you can create contingency plans: "If it's 7 PM and I have practice, then I do homework immediately after returning."
Related Terms
Environmental Design
Environmental design is intentionally structuring physical and digital spaces to make desired behaviors easier and undesired behaviors harder.
Friction
Friction is the amount of effort required to complete a behavior, which can be intentionally increased or decreased to shape habits.
Goal Setting
Goal setting is the process of identifying specific, achievable objectives and creating actionable plans to reach them within defined timeframes.
Habit Loop
The habit loop is a three-part brain cycle of cue, routine, and reward that drives automatic behaviors and can be hacked to build positive habits.
Habit Stacking
Habit stacking is linking a new habit to an existing routine, using established behaviors as triggers for new ones to build consistent patterns.
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