Transform Your Plans into Action with Implementation Intentions

Taking action after making a plan can be hard. It’s easy to get caught up in the excitement of planning, but when it comes time to execute, things tend to fall apart.

Here's how to consistently take action:

Practice Implementation Intentions.

The biggest challenge most people face isn’t in the planning but in the follow-through. We have a lot of planners but very few doers. Are you one of them?

Implementation Intentions is a psychological strategy designed to bridge the gap between your plans and actions. Instead of hoping you’ll be motivated later, this approach helps you pre-decide the when, where, and how of your actions. By mapping out these details ahead of time, your brain is primed to execute.

Think of it like this: your mind becomes a GPS, guiding you towards action automatically, with less mental friction. When you already know what needs to happen, it’s easier to get started.

There are three essential elements to this approach:

1. Be specific: Instead of unspecific goals like “I will work out more,” try to frame it as, “I will go for a 30-minute run at 7 a.m. tomorrow.” Being specific about what, when, and where helps commit to the action.

2. Plan ahead: Form "if-then" statements to overcome obstacles. For example, “If I don’t feel like running, then I’ll put on my workout clothes anyway and start stretching.” This prepares the brain to respond proactively to potential challenges.

3. Stack habits: Pair the new action you want to take with an existing habit. For example, after your morning coffee (existing habit), immediately start your workout (new habit). This uses the power of routines to keep you moving forward.

Let’s look at two examples:

1. Finish work tasks within work hours: Instead of dragging tasks into your personal time, create an implementation intention: "At 3 PM, I will complete my final report at my desk for 30 minutes, uninterrupted."

2. Consistently exercise: Pre-plan when and where you’ll work out: "After I wake up at 6 AM, I will do a 20-minute high-intensity interval training workout in my living room."

If you find yourself stuck in the planning phase and struggling to take action, it might indicate a deeper issue. Identifying what’s holding you back can make all the difference in helping you meet your personal and professional goals.

Remember to be specific, plan ahead and stack habits to move from a planner to a doer.

Next steps:

One way to overcome the planning phase and start taking action is to understand the possible reasons for your lack of motivation and energy to execute your plans.

Take this free quiz to discover the root cause behind why you’re just planning and not taking action.