Humans are bad at starting new habits and jettisoning old ones. It doesn’t seem to help if we know better (like, smoking will eventually cause you to suffocate to death). Our level of desire or commitment isn’t a useful indicator. We typically come up with a great idea, what could probably be classified as a goal, some change we’d like to initiate in our lives, and then we hope for some motivation to strike so we can implement the new behavior. Unfortunately, motivation is undependable and scarce, and your new habit, as well-intentioned as it may have been, never comes alive.
But there’s a solution to this. James Clear, in his book Atomic Habits, explains that while our usual understanding of how to cause behavioral change (knowledge, motivation, earnest desire, strict discipline) is mostly worthless, an implementation intention plan can make all the difference.
So what’s an implementation intention plan? Well, stated as simply as possible, it’s your plan for the time and place you’re going to execute your new behavior. Clear says, “Most people think they lack motivation when what they really lack is clarity (P71).” When we fail to make the changes we intend we start to think we lack discipline or maybe we don’t want it enough. That’s purely false. What’s lacking is most likely not discipline, but a plan of action. When we leave our behavior change initiative to the erratic realm of inspiration and motivation we’re begging to fail. But if we’re clear about a time and a place, about when and where we’re going to execute our new habit, the likelihood that we’ll execute skyrockets. This can be as simple as choosing which chair you’ll sit in at what time in the morning to start your reading habit. I have two seats in my living room (there are more seats, just two that I claim), one couch corner for TV and video games, and one couch corner for reading and writing. It makes a weird, incredible difference which one I’m sitting in. When I’m in my reading spot, I read, when I’m in my TV spot, I watch TV. That’s about as complicated as it has to be. I execute my reading habit because I chose my seat and I decided on a regular time (quick aside, reading in the morning is the best).
I think this implementation intention plan, while super simple, is one of the most important concepts in the study of habit formation. We select times and places for all sorts of important things in life, meetings, family time, workouts, church, etc. Why do we try to sidestep this necessary piece when we’re dealing with ourselves?
An implementation intention plan is not the be-all-end-all magic dust that will guarantee the success of your new habit, but it is a critical piece and one that few of us consider. So stop worrying about whether or not you’re disciplined or motivated, pick your time and your place, and execute.