Why is it that only 8% of people fulfill their New Year’s Resolutions? Recent research on willpower sheds light on why we struggle. More importantly, it also points us to one profound tactic that can help us take control, follow-through and actually achieve our goals.

CC courtesy of Emmanuel Pignat on Flickr, edited in Canva

Like many of you, I set some goals to begin 2015. I set goals as opposed to making resolutions. Goals come with a plan and a system to help ensure I follow through. However, I still face tough moments when I’d rather relax than go for a run. Sometimes I’d rather head off for a weekend adventure than do what needs doing. I face the decision to wash the dishes or roam Twitter. You know what I’m talking about, right?

Recent research says we struggle with self-control in part due to what’s called willpower depletion (which I’ve witten about here). Willpower depletion occurs as we resist temptation after temptation throughout the day. Like working out, our willpower “muscle” gets tired and starts to wimp out. Neurological research has confirmed this theory by examining brain activity. As willpower depletion sets in, activity in the pre-frontal cortex (responsible for executive brain functions like decision making and self-control) decreases.

So, as you choose:

• not to hit snooze on the alarm clock,
• yogurt rather than a muffin,
• to skip the extra sugar in your coffee,
• to do the most important item on your task list before checking email,
• to order the salad and not the burger…

…you can see how easily we get depleted.

Luckily, willpower research doesn’t only explain the problem. It also gives solutions. Avoiding temptations is one potential solution. For example, don’t open your email when you have something pressing that needs doing. Turn off notifications on your phone. However, if you’re trying to accomplish goals, do things that matter, and sustain progress, that solution isn’t going to work in every situation.

Another solution is to use implementation intentions to increase follow-through in achieving goals, according to Peter Gollwitzer (1999). Research found that implementation intentions improve self-control. What is an implementation intention, you ask? Here’s the research definition. (Hold tight, I’ll explain it for you.) An implementation intention is a proactive decision, using “when-then” statements about what you will or won’t do based on an anticipated opportunity or situation. This helps us make decisions in the moment without depleting our willpowers.

Gollwitzer (1999) explains them this way: “When situation x arrises, I will perform response y!” We’re committed to respond to a certain situation in a specific way. The response corresponds to actions that move us toward our goals. By planning ahead, we can short-circuit the effects of willpower depletion.

If I intend to exercise regularly, an implementation intention would lay out when, where and how I intend to exercise – taking the taxing deliberation process out of it. I’ve seen this in action when I’ve had a workout routine already planned. I could simply walk in to the gym and start with item number “1.”

Examples of implementation intentions

• “When my computer is booting up, I’ll do 25 pushups.”
• “When I’m waiting to pick the kids up from school, I’ll read a book rather than surf social media.”
• “When I get home from work on Tuesdays and Thursdays, I’ll put on my running gear first thing.”
• “When I only have 30 minutes for my workout, I’ll turn my exercises into a circuit.”
• “When the server asks if I’d like dessert, I’ll order a decaf coffee instead.”
• “When I tuck the kids into bed, I’ll spend the next hour writing my first book.”
• “When I feel sluggish and distracted, I’ll take a 10 minute walk.”
• “When the timer turns the lamp off at 9:45, I’ll turn off the TV and start getting ready for bed.”
• “When junk mail shows up in the mailbox, I will take it straight to the recycle bin.”

Can you see how each of these proactively sets you up to follow-through on a goal-directed behavior?

3 Steps to create your implementation intentions

Step 1: List your opportunities and key situations. Think about the times when your willpower lets you down. Write down those situations. Also, write down the times when you overcame temptations and followed through. These serve as the first part of your implementation intentions.

Step 2: List your desired actions. For each opportunity and situation you collected in step 1, identify the way you want to respond. What action do you want to take in those situations?

Step 3: Pair the two together. Pair up your situations with your desired responses. I’d suggest keeping this somewhere that’s easy to access as you get started. Refer back to it often. However, as you become more familiar with your implementation intentions, they’ll become second nature and save you from willpower depletion.

In summary, implementation intentions turn goal-directed actions on auto-pilot. By pre-planning how you intend to respond when anticipated situations arise, you’ll be much more likely to follow through. Even better, you’ll save some of that willpower muscle for truly unforeseen decisions. Putting implementation intentions into practice will increase your progress toward the goals that matter most.

Question: What is one temptation you will attack with implementation intentions? I can’t wait to hear your ideas. Please share them in the comments below this post.

Links:

• Article: Gollwitzer, P. M. (1999). Implementation intentions: strong effects of simple plans. American psychologist, 54(7), 493.
• Post: Do What Matters Most Today: 4 Tips to Get You Started
• Post: The Overlooked Cost of Notifications on Your Phone by John Meese
• Post: Willpower: Boost Yours

You can get the latest posts straight to your inbox? Simply sign up.

Your information will never be shared or sold to a 3rd party.