Linking desired behavior to a clear cue is a smart way to change behavior. This idea is similar to making “if-then” plans, where you decide in advance what you will do in a particular situation. By choosing a clear cue that reminds you of the desired behavior, it becomes easier to exhibit this behavior automatically and regularly. This works like a habit: the cue triggers a routine that provides a reward, encouraging you to repeat the behavior.
Implementation intentions help you achieve your goals by making desired behavior happen automatically. By deciding in advance what you will do in a certain situation, it becomes easier to stick to your plans. For example, you might decide to meditate for five minutes every morning after brushing your teeth. Brushing your teeth then becomes the cue to start meditating, making it a fixed part of your daily routine.
By automating behavior with clear signals and specific plans, the process becomes more predictable and requires less mental energy. This leaves more room for other tasks, which can improve your productivity and effectiveness. By linking desired behavior to a clear signal, it becomes easier to develop and maintain positive habits. This increases the likelihood of achieving your personal and professional goals.
Related:
- Before you start (a task, a work session, a project…), set a time budget
- Do not set SMART goals
- Physical cues affect our state of mind and can be used to switch between different productive modes
- Reduce mobile phone use to improve your life satisfaction, well-being, and health
- A little time pressure while working on your tasks helps to reduce ‘attention residue’
- Start with the difficult work and do the easy things later
- Motivation
- Habit
