The Power of 'When-Then' Planning
Implementation Intentions is something many of us struggle with, yet the science of happiness and well-being has revealed powerful strategies that can make a real difference.
Scheduling and committing to future actions can help overcome procrastination, a tendency exacerbated by present bias or defective telescope effects.
In this guide, we’ll explore evidence-based approaches to implementation intentions, drawing on the latest research in positive psychology and behavioral science. You’ll learn practical strategies you can implement today, backed by studies from leading researchers in the field.
Whether you’re just starting your wellness journey or looking to deepen your practice, these insights will help you make meaningful progress.
Understanding Implementation Intentions
Before diving into strategies, it’s important to understand why implementation intentions matter for our overall well-being.
Time-consistent plans support autonomy and reduce stress from lingering tasks. Following through preserves money, energy, and self-trust—key ingredients for well-being.
The connection between implementation intentions and happiness is well-documented in research. When we actively work on this area of our lives, we often see ripple effects in other domains—from our relationships to our work performance.
Research insight: Scheduling and committing to future actions can help overcome procrastination, a tendency exacerbated by present bias or defective telescope effects. (DellaVigna & Malmendier, 2006)
Strategy 1: Procrastination
Time-consistent plans support autonomy and reduce stress from lingering tasks. Following through preserves money, energy, and self-trust—key ingredients for well-being.
How to apply this:
Pick one task you’ve delayed (e.g., cancel an unused membership), open your calendar, and schedule a specific date and time with a reminder to complete it.
Research note: “Scheduling and committing to future actions can help overcome procrastination, a tendency exacerbated by present bias or defective telescope effects.” — DellaVigna & Malmendier, 2006
Strategy 2: Goal Setting
Planning for obstacles increases a sense of control and lowers stress when challenges arise. It also builds mastery by converting vague hopes into concrete steps you can execute under pressure.
How to apply this:
Set a 10-minute timer. Write down your top 3 likely obstacles for one goal and create a specific if–then plan for each (e.g., “If I feel too tired to train after work, then I will do a 10‑minute brisk walk first and start the warmup”). Mentally rehearse executing each plan once.
Strategy 3: Negative Visualization
Turning vague worry into specific plans boosts autonomy and reduces mental load. Done sparingly, negative visualization increases resilience without dragging mood, supporting sustainable well-being.
How to apply this:
Once this week, set a 10-minute timer. Choose one plausible challenge, visualize it for 2–3 minutes, then mentally rehearse your constructive response and list two concrete actions—schedule the first action before you finish.
Research note: “Brief doses of negative visualization are recommended for preparation, not prolonged dwelling.” — Irvine et al., 2019
What the Research Shows
The strategies we’ve discussed aren’t just anecdotal—they’re backed by rigorous scientific research. Here’s what the evidence tells us:
Key findings:
- People who imagine positive outcomes vividly tend to put less effort into achieving goals.: Gabrielle Oettingen’s research on positive fantasizing (Gabrielle Oettingen, NYU studies)
- More than four million students have taken Dr. Laurie Santos’ online course The Science of Well-Being: Indicates the popularity and reach of her work on happiness (Dr. Laurie Santos’ course on Coursera)
- Most psychological interventions increase happiness by about 10%: Reflects the realistic magnitude of happiness improvements achievable (General happiness science research cited by Dr. Laurie Santos)
- Average flight delays out of O’Hare airport are 32 minutes: Used to illustrate managing expectations and acceptance of unavoidable annoyances (Ryan Holiday’s personal observation)
- People on death row show a two-to-one ratio of strongly positive and other-oriented words as they near death: Evidence that positivity increases near death despite circumstances (Unspecified psychological study referenced by Dr. Laurie Santos)
Research insights:
Scheduling and committing to future actions can help overcome procrastination, a tendency exacerbated by present bias or defective telescope effects. — DellaVigna & Malmendier, 2006
Inertia and status quo bias cause individuals to stick with costly commitments, such as unused gym memberships. — DellaVigna & Malmendier, 2006
Visualizing obstacles and planning specific responses (‘if-then’ plans) enhances goal achievement and resilience. — Oettingen et al., 2015
People who imagine positive outcomes vividly tend to put less effort into achieving goals. — Oettingen et al., 2015
Putting It Into Practice
Knowing the science is one thing—putting it into practice is another. Here’s how to start:
Start small: Pick just one strategy from this guide and commit to trying it for a week. Small, consistent actions compound over time.
Track your progress: Notice how you feel before and after implementing these practices. Awareness helps reinforce positive habits.
Be patient: Meaningful change takes time. Research shows it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days.
Get support: Consider using tools designed to help you build these habits. Apps like Neurise provide personalized, science-backed recommendations tailored to your specific needs and goals.
Quick-start actions:
- Pick one task you’ve delayed (e.g., cancel an unused membership), open your calendar, and schedule a specific date and time with a reminder to complet…
- Set a 10-minute timer. Write down your top 3 likely obstacles for one goal and create a specific if–then plan for each (e.g., “If I feel too tired to …
- Once this week, set a 10-minute timer. Choose one plausible challenge, visualize it for 2–3 minutes, then mentally rehearse your constructive response…
Conclusion
Improving implementation intentions is a journey, not a destination. The strategies we’ve explored in this guide—backed by research from leading scientists in positive psychology—offer a roadmap for meaningful progress.
Remember that small, consistent actions often outperform ambitious but unsustainable efforts. Start with one technique that resonates with you, practice it until it feels natural, then gradually expand your repertoire.
The science is clear: we have more control over our well-being than we often realize. By applying evidence-based strategies, you can make real progress toward a happier, more fulfilling life.
Take the Next Step
Ready to put these insights into action? Neurise makes it easy with personalized, science-backed recommendations delivered daily. Our app learns what works for you and helps you build lasting habits for happiness and well-being.
Download Neurise and start your journey to a happier life today.
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