Implementation intentions

The intention-behavior gap, also known as the attitude-behavior gap or the intention-action gap, refers to the phenomenon where individuals may fail to translate their intentions into actual behaviors. In other words, there is a disconnect between what people intend to do and what they actually end up doing. This gap has been widely observed in various areas of psychology and behavioral science. There are many models trying to explain this gap (see for example, https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-015-0168-6).

One perspective on this gap suggests that different brain circuits govern the desire to do something and the execution of that desire. As if one person in you says "I will work out every day starting from January 1" but the actual doing person in you has not heard this!

I am currently taking a class from Andrey Tkachenko (https://tkachenkoyoga.com/) on meditation and he mentioned the technique called Implementation Intentions. It appears to be useful to bridge the intention-behavior gap. As a start, one needs to be motivated enough to actually to understand and try the principle:-). Here is the summary of this technique:

• Formulate a clear and achievable goal. (A note from me: If the goal seems a bit far, split it into a set of steps, which will lead to it. Each step should be valuable by itself, so that you get gradual positive results and do not get scared by the ultimate scale).

• Create a trigger (a situational cue). This means that you formulate a condition which will trigger you into action. It could be particular time, location, and/or circumstances.

• Formulate concrete If-Then plan: if situation X (formulated in the trigger step) occurs, I will do Y. Y should be as concrete as possible. At this point you should know what you do, how, when and where.

• Prepare for the execution: if your plan requires particular objects, get them, so that the execution is not stalled by their absence. Visualizing the action is very helpful at any point of the preparation: this will help to finesse the trigger and the actions plan and identify what you might be missing.

Consider making a workout a habit. You can then tell yourself: every day, after I brush my teeth and have a cup of tea at 8am before my breakfast, I will do these 10 exercises in my basement. You should have these exercises in your head or on your phone, your workout clothes ready next to your bed and make sure that your basement has all you need for these particular exercises.

How does this help? By formulating the cue, you minimize the chance of procrastination. It is easier for us to do something new in a repeated setting, symbolized by the cue and the actual familiarity of the situation. Making a concrete plan of actions connects the "wanting" you to the "acting" you. By getting all you need in advance, you streamline the entry into the new activity, leaving you with no excuses at this point.