Implementation Intentions
Willpower fails at the moment of truth. An if-then plan decides for you before you get there.
Grounded in the research on implementation intention
So what is it?
An if-then plan: "If situation X happens, then I will do Y." You pre-decide the exact cue and the exact response, in advance, while you're calm. Psychologist Peter Gollwitzer coined the term in a 1999 American Psychologist paper called "Strong effects of simple plans." Not a vibe. A specific format you fill in before the moment arrives.
How is that different from a goal?
A goal intention is "I intend to get fit" or "I'll reach outcome Z." It names the destination and stops there. An implementation intention names the trigger and the move: "If it's 7am Monday, then I put on my shoes and run." Goals tell you what you want. If-then plans tell you when, where, and exactly what you'll do. That gap is where most people die.