How to Cross Two Types of Implementation Intentions

Psychologist Peter Gollwitzer developed implementation intentions to help people realize their goals. They are if-then plans for overcoming specific problems that someone sees he will encounter while pursuing a goal. The type of implementation intention depends on the "then" response -- what you do about the problem you encounter. You could cross two different types by having two different helpful responses to the same problem. For example, you could either chew gum or go for a walk in response to nicotine cravings. Crossing implementation intentions has been shown to help people more effectively overcome problems and ultimately attain their goal.

Instructions

• 1

  Clear, attainable objectives are best.

  Make a realistic goal.

• 2

  Encountering problems is part of progress.

  Identify a problem you are likely to encounter while you are reaching this goal. If you are trying to lose weight, this could be a late-night craving for food. If your goal is to spend less money, it could be a habit of indulging in restaurants.

• 3

  Plan your response beforehand.

  Think of and commit to a specific plan for dealing with this problem: for example, eating vegetables for the food craving or going to a coffee shop instead of a restaurant. This is your first implementation intention.

• 4

  Plan a second and different response to the same problem. Make sure that you are prepared to do one of the two responses. You have now "crossed" the first implementation intention with a second.

• 5

  Select one of the two implementation intentions and act on it when you encounter the problem. This should help you overcome the problem and land you one step closer to your goal.