When you make specific plans about when you’ll complete a desired activity, you’re much more likely to do it. But it’s one thing to plan it and another thing to actually complete it. How do you make sure you follow through with your plans?
Implementation intentions are examples of simple, explicit planning: “If situation X arises, then I will do Y.” I explained this in more detail here (point 1).
Specific plans are great, but how do you make sure you actually do them?
- Put them on your calendar: Make an event on your calendar. When the time comes, do the activity. It doesn’t get much simpler than that, but it only works if you check your calendar and follow what it says.
- Set reminders: You can add a reminder to your calendar event. Or you can add a separate reminder. Or you can create a note (e.g., in Google Keep) with a reminder. Alternatively, you can put post-it notes around the house or on your computer monitor. The problem with reminders is that they’re easy to ignore.
- Set an alarm: An alarm is something you actually have to turn off. It requires an action from your side, or otherwise it will continue making noise. Alarms are more effective than reminders because even if you choose to ignore its message, you still have to physically do something such as press the ‘off’ button.
- Name your intent clearly: When the alarm goes off to tell you to go to bed, for instance, you need to say out loud what you are going to do now:
“I am getting ready to go to bed. I will read for 15 minutes in bed.”
Or, alternatively, if you choose not to follow the intent of the alarm:
“I am staying here and continuing to look at social media.”
If you change your mind sometimes, that’s okay, but then state that clearly:
“I am staying here for 5 more minutes in order to finish my conversation with my brother. In five minutes, I will get up and get ready for bed.”
This may seem silly, but clearly naming what you are doing and what you are going to do incites action.
- Track the time you spend on certain tasks: Monitor how long different activities take you. Once you have a realistic idea of how much time you spend on what, you can make purposeful, informed choices about what you do more of and what you do less of.
- Set practical obstacles that prevent you from doing other (unwanted) things: For example, if you’re trying to limit your time on social media, install an app that limits the amount of time you can spend on those sites/apps.
- Make it easy to follow through with your intentions: If you’d like to go to the gym, lay out your gym clothes from the day before. If you’re trying to have a healthy meal, make your food beforehand.
You can use one of these tips or combine several to make sure you follow through with your implementation intentions. For instance, now I’m reading before bed every night. I’m using several of these strategies: it’s on my calendar; I have an alarm on my phone to tell me to get into bed; I state my intent clearly; and I’ve put my kindle on my night stand, so it’s easy for me to read. Also, before I started this, I tracked the time I spent reading books for pleasure and was disappointed to see that I wasn’t making a lot of time for that. Now, I’m making some changes, and I’m quickly seeing the amount of time spent reading increase.