In 2001, researchers in Great Britain discovered a powerful strategy for building better habits. And it’s something every woman can use to feel healthier, lose weight, and increase energy.  

The study worked with 248 participants over two weeks, dividing them into three groups. The first group? Simple: track your workouts. The second group went a step further; they tracked workouts and learned about the incredible health benefits of exercise, like reduced heart disease risks. The third group, however, did one simple thing differently—and the outcome was mind-blowing. Along with receiving the same motivational information as the second group, they were asked to write down a specific plan: "During the next week, I will do at least 20 minutes of vigorous exercise on [day] at [time] in [place]."

The results? While just 35–38% of the first two groups exercised once a week, a whopping 91% of the third group followed through.  

What made the difference? The third group used a method called implementation intentions. A strategy that involves setting a specific time, place, and action for a habit.

What Are Implementation Intentions?  

Implementation intentions help you take vague goals like “I want to eat healthier” or “I want to work out more” and turn them into concrete plans. For example:  

- "I will prepare a healthy breakfast at 7:30 a.m. in my kitchen."
- "I will exercise for 30 minutes at 6 p.m. in my living room."
- "I will drink two glasses of water at 9 a.m. at my desk."  

By deciding when and where you’ll take action, you remove the guesswork and make it easier to stick to your goals.  

 

Why Does This Work?  

The key to implementation intentions lies in their simplicity and clarity. When your goals are specific, you’re less likely to forget them or get distracted by competing priorities. This method also uses natural triggers, like a certain time of day or a specific location, to remind you to take action.  

For example, if you plan to stretch for five minutes every morning right after brushing your teeth, the habit becomes linked to your existing routine. Over time, it feels automatic, like second nature.  

 

How You Can Start Using Implementation Intentions  

1. Write Your Plan: Fill out this sentence:  
   "I will [action] at [time] in [place]."  
   - Example: “I will prep my salad for lunch at 8 p.m. in the kitchen.”  
   - Example: “I will go for a 20-minute walk at 7 a.m. in the park.”  

2. Pick the Right Time: The start of a week, month, or year is often motivating. Use these moments as a fresh start for new habits.  

3. Stay Consistent: By repeating your habits at the same time and place, you’ll start to feel a natural pull to do them.  

 

How Implementation Intentions Can Help You Stay Focused  

As women, we often juggle countless responsibilities, from work to family to personal goals. It’s easy to let distractions take over or say yes to things that pull us off course. But having a clear plan for when and where you’ll take action helps you stay focused.  

Instead of saying, “I’ll try to work out this week,” you’ll have a specific plan, like:  
"I will do a 15-minute yoga session at 6:30 p.m. in my bedroom."  

This clarity not only boosts follow-through but also makes it easier to say no to distractions.  

 

Start Small and Build Momentum  

You don’t need to overhaul your entire routine at once. Start with one small habit, like drinking more water or walking for 10 minutes, and create an implementation intention for it. With time, these small wins will build momentum, helping you feel healthier, more energized, and more in control of your journey.  

 

References

Milne S, Orbell S, Sheeran P. Combining motivational and volitional interventions to promote exercise participation: protection motivation theory and implementation intentions. Br J Health Psychol. 2002 May;7(Pt 2):163-84. doi: 10.1348/135910702169420. PMID: 14596707.