implementation intention journal

An “implementation intention” is a self-control strategy that is centered around an if-then statement. Whereas more general goal intentions involve simply formulating and stating a goal (e.g. “I will increase my upper body strength”), successful implementation intentions require coming up with multiple smaller goals, each with its own if-then statement (e.g. “if I am waiting for my coffee to brew, then I will do ten pushups”; “if I get up to take a break from reading my textbook, then I will do fifteen tricep dips”; etc.). Breaking a larger, big-picture goal into two or more smaller goals—each with its own specific plan of action—significantly increases the chances of achieving the overall goal.

For this assignment, you must select a goal and then form a series of three or more related implementation intentions designed to help you achieve this goal. Starting on day one, you must keep an informal journal of your progress towards your goal, with at least one entry per day until day 7. Your first entry should lay out what your goal is, your implementation intentions and the reasoning behind each one, and your expectations about your progress towards the goal. Subsequent entries should address how successful or unsuccessful you are in sticking to these implementation intentions (potential points to address include… are you having an easier time with some than others? Have you had to modify any to increase your ability to stick to them? How often do your “cues” pop up during the day? Is fulfilling the intention after the cue pops up starting to feel more “automatic” as the week progresses? If it’s not working, what are some potential reasons why?).

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