Implementation Intentions
Peter Gollwitzer's evidence-based technique for building automatic behaviors by pre-committing to a specific action in a specific situation using the format "When X happens, I will do Y."
Linked Lessons
Showing 24 of 44
The capture habit precedes all systems
Install a Capture Reflex with Implementation Intentions
Externalization creates accountability
Externalize Three Hidden Commitments as Implementation Intentions
Batch processing beats continuous processing
Schedule Three Fixed Processing Windows for One Day
Capture triggers and routines
Design and Test One Capture Trigger Linked to an Existing Habit
Build capture into your environment
Place Three Capture Tools in Your Environment Using If-Then Triggers
Attention allocation is a choice
Run a Chosen-vs-Drifted Attention Audit for One Workday
Attention follows intention
Write a Nightly Intention Card for Five Consecutive Days
The environment shapes attention
Audit and Redesign Your Workspace to Support Focus
Attention residue lingers
Build a Two-Minute Transition Ritual Between Tasks
Agent reliability matters more than agent sophistication
Build a Minimal Daily Agent in Todoist
Triggers are the entry points of behavior
Create an Implementation Intention in Todoist
Time-based triggers
Set Up a Time-Triggered Reflection Practice in Todoist
Missed triggers
Redesign a Failed Trigger in Todoist
Social triggers
Set Up a Social Accountability Trigger in Todoist
Time pressure as a decision tool
Use a Pomodoro Timer in Toggl Track to Force a Decision
Pre-flight checks
Build a Pre-flight Checklist in Todoist
Deadlock prevention
Break a Personal Deadlock Using Implementation Intentions in Todoist
Delegation to habits
Design and Track Your Habit Delegation in Notion
Delegation to environment
Design Environment Triggers in Notion
Know when to stop optimizing
Set a Stop Rule for an Over-Optimized Project in Todoist
Optimization sprints
Schedule and Execute Your First Agent Optimization Sprint in Todoist
The agent creation process
Blueprint Your First Behavior Agent in Notion
Agent deployment is not instant
Design a 90-Day Agent Deployment Plan in Notion
Agent maintenance schedule
Schedule Recurring Reviews for Your Cognitive Agents in Todoist
Show the remaining 20 Implementation Intentions lessons
Agent inheritance
Design a New Habit by Inheriting Components in Notion
Workflow triggers
Create Workflow Triggers in Todoist Using Implementation Intentions
The power of routine
Design and Track Your First Routine Container in Todoist
Spaced repetition for retention
Build a 10-Card Spaced Repetition System in Notion
The information processing habit
Build Your Information Processing Habit in Todoist
Output frequency matters
Build an Output Frequency Tracker in Google Sheets
Ship early ship often
Ship an Unfinished Output Using Toggl Track to Time Your Iteration
The daily review
Set Up a 5-Minute Daily Review in Obsidian
Share reflections selectively
Map a Stuck Reflection Using Implementation Intentions in Notion
Keyboard shortcuts as tool mastery
Track Shortcut Installation Progress in Toggl Track
Social habits
Create a Two-Week Social Habit Contract in Notion
Habit systems versus habit goals
Design a Recurring Habit System in Todoist
The routine is the behavior itself
Script a Habit Routine in Obsidian Using Implementation Intentions
Micro-chains for complex tasks
Build a Micro-Chain Task Tracker in Todoist
Design systems that minimize willpower requirements
Map and Eliminate Decision Points in Todoist
Pre-commitment replaces willpower
Create a Three-Layer Pre-commitment Contract in Habitica
Routine replaces willpower
Build a 21-Day Routine Template in Notion
Crisis mode behaviors
Build Your Crisis Protocol Card in Notion
Gradual restart versus full restart
Design a 7-Day Graduated Restart Protocol in Notion
Automation of relationship behaviors
Build Relationship Automation Templates in Todoist