Research library
Method
Implementation Intentions
Gollwitzer, 1999
If then plans roughly double follow through on goals.
An implementation intention is a short plan in the form 'if situation X arises, then I will do Y'. It pre links a cue to a concrete response, so the brain does not need to decide in the moment when willpower is lowest.
What the research shows
A meta analysis of 94 studies (Gollwitzer and Sheeran, 2006) found a medium to large effect (d = 0.65) on goal attainment across health, academic, and work domains.
Where evidence is weaker
Effects shrink for goals that conflict with strong existing habits, and benefits fade if the if then plan is never actually retrieved at the moment of action.
How Focus Capsule applies it
Each MIT in your daily plan accepts an optional if then field. We surface that line again right before you begin a session.