“In performance psychology, there is a concept known as implementation intentions, which is a strategy to plan for the worst – so you can perform your best.
With an implementation intention, you specifically plan for when things fall apart or go wrong. You plan for obstacles or setbacks. You also pre-plan how you will respond to those obstacles.”
The Gap And The Gain by Dan Sullivan and Dr. Benjamin Hardy
If you’re goal is fat-loss, and you know the holidays are approaching and you have a difficult time navigating through all of the foods that will be presented to you, start planning now how you will respond to these challenges.
Your plan could include going for a walk, drinking 12-20 ounces of water, or recognizing that feeling and being hungry is okay.
If you’re trying to be more active and consistent in the gym, and know your upcoming work and travel schedule could derail your training consistency, pre-plan how you can incorporate exercise or activity.
Pre-plan some walks or hikes, find a local gym or a pool to go swimming. You could also do a simple training plan on the road.
If you’ve been dealing with an injury or joint issue that requires surgery, your pre-plan could be to improve your mobility, strength and overall health so that your recovery is smooth and seamless.
According to research, implementation intentions is a useful strategy for self-control and successful navigation, no matter the environment you’re in.
Instead of getting down on yourself and falling into the “gap,” you have a pre-planned strategy to deal with obstacles you know you’ll face head on.
Having a simple pre-plan in place allows you to ease your way through obstacles rather than relying on willpower or another unsustainable strategy.
“The goal of an implementation intervention is that over time, you turn your pre-planned response into a new habit and improved response to old triggers.”
The fall is a busy time of year for all of us personally and professionally. Look ahead to common obstacles that seem to repeat themselves annually. Write these obstacles on paper and start developing your pre-plan to be victorious and continue making progress towards your goals.