How To Actually Get Things Done (implementation intentions)

Summary

This video delves into the concept of 'implementation intentions,' a strategy that significantly increases the likelihood of following through on goals. By planning specifics like 'when, where, and how' to act, and incorporating 'coping plans' to overcome obstacles, individuals can make lasting changes. The video also highlights research showing how these methods outperform motivation alone in fostering real action. Additionally, it introduces Skillshare as a valuable resource for lifelong learners, with a special offer for new users.

Takeaways

• 😀 People often feel motivated to make changes in their life, but motivation fades quickly the next day.
• 😀 Implementation intentions, or 'if-then' plans, can drastically improve your chances of following through on your goals.
• 😀 A study showed that participants who wrote down when, where, and how they would exercise had a 91% success rate in working out.
• 😀 Motivation alone isn't enough to take action; implementation intentions help by specifying the details of when and where to act.
• 😀 Coping plans, which anticipate potential obstacles and prepare alternative actions, increase your ability to stick to your goals.
• 😀 For example, if your exercise plan is interrupted, having a coping plan like 'if I work late, I'll go to the gym at 6:30 pm' ensures you still follow through.
• 😀 Even small efforts, like committing to study just one page, can reduce guilt and help build consistency in the face of obstacles.
• 😀 Motivation might be fleeting, but by planning ahead, you make the process of achieving your goals smoother and less dependent on your emotional state.
• 😀 A second study with heart patients found that those who combined implementation intentions and coping plans exercised more regularly than others.
• 😀 It’s not about doing everything perfectly; even small steps or partial effort are better than doing nothing, and they help reduce guilt.
• 😀 Skillshare is recommended as a valuable tool to enhance personal growth by offering learning opportunities on a variety of topics, including productivity and creativity.

Q & A

What is the main concept introduced in the video?

The main concept introduced in the video is 'implementation intentions,' which are 'if-then' plans that help individuals follow through with their goals by being specific about when, where, and how they will take action.

How do implementation intentions increase the likelihood of goal achievement?

Implementation intentions increase the likelihood of goal achievement by removing ambiguity and making actions more practical. They take the guesswork out of when or how to act, which helps people overcome procrastination and distractions.

What is the difference between motivation and implementation intentions?

Motivation is often fleeting and unreliable, whereas implementation intentions are concrete, pre-determined plans that guide you through obstacles and ensure consistency in actions, even without high motivation.

What were the three groups in the 2002 study, and how did they differ?

The three groups in the 2002 study were: a control group that only tracked exercise, a motivated group that tracked exercise and received motivational messages, and a third group that also received motivational messages but was asked to specify when, where, and how they would exercise.

Which group had the highest success rate in the study, and why?

The third group, which created specific implementation intentions, had the highest success rate, with 91% of participants exercising at least once a week. This is because the detailed plans removed uncertainty and made their behavior more predictable.

How can coping plans enhance the effectiveness of implementation intentions?

Coping plans enhance implementation intentions by providing pre-determined solutions to potential obstacles. They act as a plan B, ensuring that when unexpected situations arise, individuals are still able to follow through on their goals.

Can you give an example of how a coping plan works in real life?

An example of a coping plan would be: 'If I have to work late, then I will go to the gym at 6:30 PM.' This helps individuals continue pursuing their goal even when an obstacle, like overtime, interferes with their original plan.

What does the second research paper mentioned in the video show about the importance of coping plans?

The second research paper shows that patients with heart problems who used both implementation intentions and coping plans exercised significantly more after their rehab than those who only tracked exercise or used implementation intentions alone. It proves that coping plans are crucial in maintaining long-term behavior change.

What role does guilt play when we fail to follow through with our plans?

When we fail to follow through with our plans, guilt can emerge, which often disrupts other parts of our day, like leisure activities. The video suggests that having coping plans and taking small actions can reduce guilt, as it prevents you from completely abandoning your goal.

What is Skillshare, and how does it relate to the video’s content?

Skillshare is an online learning platform that offers courses to help individuals develop skills in areas like entrepreneurship, creativity, and productivity. The video encourages viewers to use Skillshare as a way to improve their skills and follow through on their goals, using the principles of implementation intentions and coping plans.