The If-Then Formula: "If [situation], then I will [behavior]"
Examples of Powerful Implementation Intentions:
- "If it's 6 AM, then I will read for 30 minutes before checking my phone"
- "If I finish eating lunch, then I will review my flashcards for 10 minutes"
- "If I encounter a word I don't know, then I will immediately look it up and write it down"
- "If I feel confused about a concept, then I will explain it out loud to identify gaps"
Advanced Implementation Strategies:
Obstacle Planning: "If [obstacle occurs], then I will [alternative behavior]"
- "If I'm too tired to read, then I will listen to an educational podcast"
- "If my study space is occupied, then I will use my backup location"
- "If I don't understand something, then I will find three different explanations"
Temptation Bundling: Pair learning with something enjoyable
- "If I want to drink coffee, then I must read while drinking it"
- "If I want to listen to music, then I must study vocabulary while listening"