Turn “I’ll do it” into “When X, I’ll do Y”

Best valueCost: freeEffect: largeEvidence A

In one line

Write one line: “Tuesday at 8, when I sit at the desk, I write the opening.” Across 94 tests, people who wrote if-then plans reached their goals more often (d = 0.65).

What it costs

Free. One or two minutes per task.

What you get

Gollwitzer and Sheeran (2006) reported an effect size of d = 0.65 for implementation intentions. That is a medium-to-large effect.

How strong the evidence is

A. What the grades mean

Source

Gollwitzer & Sheeran (2006). Advances in Experimental Social Psychology.

Watch-outs

It works on things you actually want to do. Many of the studies used students and health habits, so a workplace may not match.

Adapted from HowToLiveBetter item 4-1.

Next habit

Best value

Protect a few seconds of thinking

An interruption of about 2.8 seconds roughly doubled the next mistake. About 4.4 seconds roughly tripled it. Close the door, or turn notifications off.

Cost: freeEffect: largeEvidence B

Best value