Growth Strategy #49: Implementation intentions

I believe there is great power in being intentional as a way to grow personally and professionally. Implementation intentions might sound intimidating, but it’s a helpful tool that can be learned to help you achieve goals.

Growth Strategy #49: Implementation intentions

I believe there is great power in being intentional as a way to grow personally and professionally.  Implementation intentions might sound intimidating, but it’s a helpful tool that can be learned to help you achieve goals.  

Good for: Committing to the action you will take to get things done
Best completed by: You, with a team, coach or mentor


Implementation intentions are specific plans that you create in order to achieve your objectives or goals. They are created with the intention of making sure the goal is achieved despite any potential obstacles that may arise.

An example of an implementation intention would be “I will go to the gym every Monday, Wednesday, and Friday at 6 pm”. This plan helps increase motivation and focus, which will ultimately lead to success in achieving whatever it is you set out to do.


The great thing about implementation intentions is that they can be used by anyone looking to make positive changes in their life! Whether you want to get better grades in school, start eating healthier, or exercise more often – creating an implementation intention can help ensure that these goals become a reality.

The key is to set realistic expectations for yourself and stay focused on achieving them throughout the process.

How to use Implementation Intentions
The first step is deciding what goal(s) you want to achieve. Once this has been established, create an action plan for yourself that outlines how you plan on reaching those goals.

This should include specific steps such as when and where you will work towards achieving them, as well as any resources or support systems that could help along the way.

Lastly, it’s important to track progress so that you can identify any areas where improvements need to be made in order for success to occur.

How to write implementation intentions

Implementation intentions are most effective when they are written in a specific and actionable way. Here are some tips for writing effective implementation intentions:

  1. Be clear and specific: Make sure your implementation intention outlines a specific action that you will take at a specific time and place. For example, "I will go for a 30-minute walk every day at 6:00 PM after dinner."
  2. Make them measurable: Use specific and quantifiable language to make it easier to track your progress. For example, "I will spend 30 minutes studying for my math exam every day at 7:00 PM."
  3. Set a realistic time frame: Make sure you are setting a reasonable time frame for your implementation intention. It's better to start with smaller, achievable goals and gradually work up to larger ones.
  4. Use positive language: Focus on the action you want to take, rather than the outcome you want to achieve. For example, "I will write 500 words of my novel every day at 10:00 PM before bed," rather than "I will finish my novel by the end of the year."
  5. Make them actionable: Make sure your implementation intention outlines a specific action that you can take. For example, "I will bring my lunch to work every day at 12:00 PM," rather than "I will eat healthier."

Examples of implementation intentions

  1. "I will go for a 30-minute walk every day at 6:00 PM after dinner."
  2. "I will spend 30 minutes studying for my math exam every day at 7:00 PM."
  3. "I will bring my lunch to work every day at 12:00 PM instead of eating out."
  4. "I will spend 15 minutes reviewing my Spanish vocabulary every day at 8:00 AM before work."
  5. "I will write 500 words of my novel every day at 10:00 PM before bed."
  6. "I will spend 20 minutes stretching and doing yoga every day at 5:00 AM before starting my day."
  7. "I will review my to-do list and prioritize tasks every day at 9:00 AM before starting work."

Experts who write about implementation intentions

  1. Peter Gollwitzer is a German social psychologist and a leading researcher on implementation intentions. He is known for his work on the role of cognitive strategies in goal pursuit and decision making.
  2. Heidi Grant Halvorson is a social psychologist and expert on goal achievement. She is the author of several books on the topic, including "No One Understands You and What to Do About It" and "Nine Things Successful People Do Differently."
  3. BJ Fogg is a behavior scientist and founder of the Stanford Behavior Design Lab. He is an expert on motivation and habit formation and has developed a number of practical tools and strategies for achieving personal and professional goals.

Implementation intentions are an incredibly useful tool for anyone looking for positive change in their life! By setting realistic expectations and staying focused on achieving them throughout the process – success will follow!

Creating an action plan with specific steps towards reaching your goal(s) is also essential so that they don’t remain only dreams but instead become realities!

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Dionne xxx ✨


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