How To Actually Get Things Done (implementation intentions)

TL;DR

Learn how to increase the likelihood of following through on your goals by using implementation intentions and coping plans.

Transcript

This video is sponsored by Skillshare. I'm sure you've experienced this phenomenon before. It was late in the evening, and something clicked in your head. You might have had a breakdown or you might have had an epiphany. Either way, you had this realization that you needed to make some sort of a change in your life. Suddenly you knew what you neede... Read More

Key Insights

• 😮 Many people experience moments of realization where they feel motivated to make changes in their lives, such as learning new skills or exercising more regularly.
• 📝 Implementing implementation intentions, or "if-then" plans, significantly increases the probability of following through on desired behaviors.
• 📊 In a study, participants who used implementation intentions were 91% successful in exercising over a two-week period, compared to 38% in the control group and 35% in the motivated group.
• ️ Waiting for motivation to strike before taking action is unreliable. Using implementation intentions eliminates guesswork and increases the likelihood of sticking to a plan.
• 🛠️ Incorporating coping plans, or specific strategies to overcome obstacles, further enhances the effectiveness of implementation intentions.
• 👥 Implementation intentions and coping plans have been proven to be effective in over 100 different studies.
• 😓 Guilt and dissatisfaction result from not following through on intentions. However, doing a small portion of a task is still better than doing nothing at all and helps overcome the hurdle of starting.
• 👏 By utilizing implementation intentions and coping plans, individuals can become part of the group that follows through on their goals and overcomes obstacles more effectively.

Questions & Answers

Q: How do implementation intentions differ from traditional goal-setting methods?

Implementation intentions differ from traditional goal-setting in that they involve specifying the when, where, and how of your desired behavior, increasing the chances of actual execution.

Q: Why are implementation intentions more effective than motivation alone?

Motivation can fluctuate and fade over time, while implementation intentions provide a clear plan of action, removing the guesswork and making it more likely for you to follow through on your goals.

Q: How can coping plans help overcome obstacles in achieving goals?

Coping plans act as a plan B and help you identify potential obstacles and strategize ways to overcome them, ensuring that you can still adhere to your goals even when faced with challenges.

Q: Can using implementation intentions and coping plans be effective for any type of goal?

Yes, implementation intentions and coping plans can be effective for any type of goal, as they provide a practical and actionable approach to achieving desired behaviors.

Q: What are the potential benefits of doing a small amount of a task rather than not doing it at all?

Even doing a small amount of a task is beneficial as it helps overcome the initial hurdle of starting and often leads to continued engagement. Doing something, even in smaller increments, is still better than doing nothing and helps maintain motivation.

Summary & Key Takeaways

• Implementation intentions involve specifying the when, where, and how of your desired behavior, increasing the chances of actually doing it.

• In a study, participants who used implementation intentions were much more likely to exercise regularly compared to those who only received motivation.

• Coping plans are strategies to overcome obstacles, serving as a plan B for when your implementation intention encounters difficulties.