Implementing Clear Intentions: Helping to Build and Maintain New Habits

Struggling with initiating tasks or sticking to new routines? Setting clear intentions can make a huge difference, especially when it comes to starting tasks and following through. This approach is great for anyone seeking to boost motivation and establish sustainable habits.

Can be helpful for:

  • Individuals who struggle to start tasks or establish new habits.
  • People finding it challenging to maintain routines.
  • Anyone who easily forgets to complete recurring tasks.

How to Implement Clear Intentions

When we’re trying to create a new habit or start tasks, it helps to be specific about when and where we’re going to act. This process, known as creating an “implementation intention,” clarifies exactly what needs to happen and when. Here’s how to get started:

I will [BEHAVIOUR] at [TIME] in [LOCATION]

Examples:

  • I will meditate for 5 minutes at 10am in my bedroom.
  • I will read one chapter of my book at 10pm in bed.
  • I will make a sandwich for lunch at 12:30pm in the kitchen.

This method makes initiating tasks feel less daunting and provides a clear starting point.

What’s the Science?

Sometimes, what seems like a lack of motivation is actually a lack of clarity. It’s tough to take action if you’re unsure what to do or when to do it. Research shows that setting clear implementation intentions not only makes it easier to stick to habits but also helps with starting tasks like voting, exercising, or studying. By defining your actions in advance, you reduce decision fatigue and make initiating tasks automatic.

References

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin.

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