Episode Summary

Setting goals—also known as goal intentions—is simply not enough! What makes the real difference? That’s what this episode is about.

Through a combination of scientific research, personal experience and common-sense practicality, I explore Implementations Intentions and how they can help you go beyond goal intention to goal attainment. See timestamps below for some of the highlights.

Hope it helps.

Some of the main points—The Vital Few (TVF) Timestamps:

What is an implementation intention and how working out and getting fit is not just about setting goals

Hacking your own goal-pursuit behaviours—Why Implementation Intentions work (12:13)

No start, no achievement—Implementation Intentions and getting started (14:05)

When life happens—Preventing derailment and overcoming temptations (17:05)

Don’t get set in your ways—do Implementation intentions help you identify approaches that are not working? (20:50)

Overcoming the ego problem and becoming a robot, in a good way (24:20)

How to create solid and effective implementation intentions—Features of a good implementation intention based on research and experience (32:13)

Frequency, proximity and Convenience (35:15)

If/Then on steroids! Using If/then in deciding in advance (37:16)

Use technology smartly (40:05)

No magic bullet—Limitations of Implementation Intentions—and how you can fill the gaps (44:00)

Notes and References

Research on Implementation Intentions

Weakness of Will: Is a Quick Fix Possible? https://link.springer.com/article/10.1007/s11031-014-9416-3

Implementation intentions in the entrepreneurial process: concept, empirical findings, and research agenda https://link.springer.com/article/10.1007/s11187-017-9971-6

Implementation Intentions: Strong Effects of Simple Plans https://psycnet.apa.org/record/1999-05760-004

Book on Willpower: Willpower: Rediscovering the Greatest Human Strength by Dr Roy F. Baumeister

Anthony’s Book: The Law of The Vital Few

#234 - Werk! En geniet daarna van je pensioen. (Of niet)