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What are implementation intentions (if-then plans), and do they work?

Short answer: Implementation intentions are specific "if-then" plans, such as "If it is 7 pm, then I will sit at my desk and start my first problem set." A meta-analysis of 94 tests found they improve goal achievement with a medium-to-large effect (d = 0.65) compared with just intending to do something.[1]

By Seth Richardson, Founder of ProcrastiGauge · Last reviewed 11 October 2026 · Based on published research (sources below)

Key facts

  • Evidence: meta-analysis of 94 independent tests
  • Effect on goal achievement: d = 0.65 (medium to large)
  • Structure: If [specific cue], then I will [specific action]

The details

The idea is that deciding in advance when, where and how you will act makes the situation itself trigger the action, so you rely less on willpower in the moment. The review found these plans helped people get started, stay on track despite distractions, drop strategies that were failing and save mental energy for later goals.

A good if-then plan names a clear cue (a time, a place, or an event), a specific action, and keeps the first step small.

Limits of the evidence. The effect size d = 0.65 is a standardised difference between groups, not a "65% more likely" figure. Results vary by type of goal and person.
How ProcrastiGauge helps. ProcrastiGauge's plans and tomorrow's suggestions are written as specific actions with a when attached, so they are easy to turn into if-then plans. Try ProcrastiGauge free for 7 days.

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Related questions

Sources

  1. Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69-119. https://doi.org/10.1016/S0065-2601(06)38002-1Meta-analysis of 94 independent tests.