Asking “why” helps action control by goals but not plans

The present research investigated whether asking “why” concerning the pursuit of one goal can affect the subsequent pursuit of a previously chosen goal. Asking “why” should activate cognitive procedures involving deliberation over the pros and cons of a goal (why-mindset). This mode of thinking should spill over to subsequently pursued goals, with different consequences for goal striving guided by goal intentions and for goal striving guided by implementation intentions (if-then plans). As goal intentions guide behavior by effortful top-down action control processes motivated by the expected value of the desired outcomes, being in a why-mindset should induce defensive postdecisional deliberation and thereby promote goal pursuit. In contrast, implementation intentions guide behavior by automatic bottom-up action control processes triggered by the specified situational cues; in this case, being in a why-mindset should eliminate the effects implementation intentions have on goal pursuit. Performance on a handgrip self-control task (Study 1) as well as on a dual-task (simultaneous go/no-go task and tracking tasks; Study 2) supported these predictions: why-mindsets reinforced goal intention effects and impaired implementation intention effects on handgrip and dual-task performance. Implications for effective goal striving are discussed.     

Illegitimacy improves goal pursuit in powerless individuals

The effects of power legitimacy on self-regulation during goal pursuit were examined. Study 1 focused on goal-setting and goal-striving. Specifically, it examined how much time legitimate and illegitimate powerless individuals needed to set goals, and how many means they generated to pursue these goals. Study 2 examined persistence in the face of difficulties. Consistently across these studies illegitimacy improved self-regulation in powerless individuals. Illegitimate powerless individuals behaved similarly as control participants. They took less time to decide on a course of action, used more flexible means to strive for goals, and persisted longer in the face of difficulties, compared to their legitimate counterparts. The implications of these findings are discussed.     

To plan or not to plan? Goal achievement or interrupting the performance of mundane behaviors

The present experiment investigated cognitive and behavioral effects of planning (i.e. forming implementation intentions) on goal pursuit during the performance of mundane behaviors. Participants received the goal to collect a coupon halfway the hall from the lab to the cafeteria. Later, they were also given the task to go from the lab to the cafeteria. Thus participants had to attain a new goal by interrupting a mundane behavior. Some participants enriched their goal with implementation intentions, others did not. Results showed that participants who formed implementation intentions were more effective in goal pursuit than the control group. Importantly, the data suggest that the effects of planning on goal completion are mediated by a heightened mental accessibility of environmental cues related to the goal completion task. Copyright © 1999 John Wiley & Sons, Ltd.     

Exploring the relation of independent and interdependent self-construals to why and how people pursue personal goals

The authors examined whether independent or interdependent self-construals were associated with the way in which individuals pursued personal goals. Individuals with an independent self-construal orient toward personal-goal pursuit, whereas individuals with interdependent self-construal prioritize in-group goals above personal ones. The authors used a 1-week, prospective goal-setting paradigm. The present results revealed that interdependent self-construals were significantly associated with introjected reasons for pursuing goals, experiencing conflict among goals, and achieving less goal progress. Independent self-construals were significantly associated with intrinsic and identified reasons for goal pursuit and greater goal progress. There was some evidence that the relation of interdependent and independent self-construals to goal progress was mediated by goal conflict and goal intrinsic motivation, respectively. The present results also replicated previous research indicating the goal-setting benefits of intrinsic motivation, implementation intentions, and goal harmony.     

Implementation intentions, perfectionism, and goal progress: perhaps the road to hell is paved with good intentions

Two studies explored whether perfectionism moderates the impact of implementation intentions on goal progress. Study 1 used an implementation intention manipulation to examine the effects of these plans in interaction with perfectionism on the progress of New Year's resolutions. Study 2 added a repeated implementation intention condition and monitored affect and monthly goal progress. The results of both studies revealed a significant backfire effect of the implementation intentions on goal progress for participants high on a particular dimension of perfectionism (socially prescribed perfectionism). These perfectionists reported doing significantly worse at reaching their personal goals when they were asked to formulate implementation intentions than when they completed a control exercise. There also was evidence that implementation planning aroused negative affect for socially prescribed perfectionists. These results are the first to suggest that implementation planning may be contra-indicated for individuals with self-critical tendencies.     

How can the impact of implementation intentions as a behaviour change intervention be improved?

Interventions requesting individuals to form implementation intentions, specific plans regarding how and when to enact behaviour, have been shown to be effective in changing a wide range of health, social, and organisational behaviours. A small proportion of studies have sought to identify, within full-factorial designs, under what circumstances and for whom implementation intention-based interventions are most effective. This review covers this issue. A number of potential moderators of the effects of implementation intentions on behaviour were identified (intentions, motivation type, collaboration, plan reminders, goal type, plan type, conscientiousness, perfectionism, procrastination, stress). Of these, the strength of one's intentions have been tested, and supported, most often as a moderator of implementation intention effects. For some of these moderators (e.g., conscientiousness, goal difficulty) the results were contradictory but for others the results were more consistent (e.g., motivation type, plan reminders). Additional moderators might be identified by comparing effects of implementation intentions across studies.     

Attaining personal goals: self-concordance plus implementation intentions equals success

The present article includes separate meta-analyses showing that self-concordance and implementation intentions are significantly positively associated with goal progress. Study 1 confirmed the positive relations of both self-concordance and implementation intentions to weekend goal progress. Study 2 confirmed the positive relation of self-concordance with monthly progress on New Year's resolutions but failed to find a direct benefit for implementation intentions. Both studies, however, obtained a significant interaction effect indicating that goal self-concordance and implementation intentions combined synergistically to facilitate goal progress. The article also reports a meta-analysis and results from the 2 studies that demonstrated that goal progress was associated with improved affect over time.     

Power and affordances: when the situation has more power over powerful than powerless individuals

Six studies examined how power affects responses to situational affordances. Participants were assigned to a powerful or a powerless condition and were exposed to various situations that afford different classes of behavior. Study 1 examined behavior intentions for weekdays and weekends. Studies 2 and 3 focused on responses to imaginary social and work situations. Study 4 examined planned behavior for winter and summer days. Finally, Studies 5 and 6 examined behavior and attention in the presence of situation-relevant and irrelevant information. Consistently across these studies, powerful individuals acted more in situation-consistent ways, and less in situation-inconsistent ways, compared with powerless individuals. These findings are interpreted as a result of the greater tendency for powerful individuals to process information selectively in line with the primary factors that drive cognition, such as affordances. One consequence of these findings is that powerful individuals change behavior across situations more than powerless individuals.     

The interplay between goal intentions and implementation intentions

Two studies tested whether action control by implementation intentions is sensitive to the activation and strength of participants' underlying goal intentions. In Study 1, participants formed implementation intentions (or did not) and their goal intentions were measured. Findings revealed a significant interaction between implementation intentions and the strength of respective goal intentions. Implementation intentions benefited the rate of goal attainment when participants had strong goal intentions but not when goal intentions were weak. Study 2 activated either a task-relevant or a neutral goal outside of participants' conscious awareness and found that implementation intentions affected performance only when the relevant goal had been activated. These findings indicate that the rate of goal attainment engendered by implementation intentions takes account of the state (strength, activation) of people's superordinate goal intentions.     

Sexual overperception: power, mating motives, and biases in social judgment

Results from 4 experiments suggest that power motivates heightened perceptions and expectations of sexual interest from subordinates. Having power over a member of the opposite sex activated sexual concepts that persisted across a temporal delay, indicating the activation of a mating goal (Study 1). Having power increased participants' expectations of sexual interest from a subordinate (Study 2) but only when a mating goal was attainable (i.e., when the subordinate was romantically available; Study 3). In a face-to-face interaction between 2 participants, power heightened perceptions of sexual interest and sexualized behavior among participants with chronically active mating goals (i.e., sexually unrestricted individuals; Study 4). Tests of mediation demonstrated that sexual overperception mediated power's effect on sexually tinged behavior. Through its capacity to induce goal pursuit, power can activate mating goals that sexualize interactions between men and women. This research demonstrates one route through which power might lead to sexual harassment.     

"Instant success": turning temptations into cues for goal-directed behavior

Contrary to lay intuition, counteractive control theory posits that tempting food cues can help individuals to act in accordance with their long-term dieting goal. However, studies have shown that temptations trigger goal-directed behavior only in successful but not in unsuccessful self-regulators. The aim of the present study was to test whether it is possible to create facilitated temptation-goal associations in unsuccessful dieters using implementation intentions (e.g., "If I see or smell chocolate then I will follow my goal to diet") and whether this indeed stimulates more successful self-regulation. It was found that implementation intentions linking a temptation to a dieting goal lead to self-perceived improved resistance to (Study 1) as well as reduced consumption (Study 2) of tempting snacks compared to a control condition. Moreover, Study 2 revealed that the reduced snack consumption was indeed related to facilitated temptation-goal associations in participants who had formed implementation intentions.     

Plans Are More Helpful When One Perseveres: The Moderating Role of Persistence in the Relationship Between Implementation Intentions and Goal Progress

Two studies investigated whether one dimension of action–state orientation, namely, persistence-volatility, would moderate the effect of implementation intentions on goal progress. Results from Study 1 indicated that spontaneous implementation intentions predicted goal progress 2 weeks later only among participants who scored high on persistence. In Study 2, participants were randomly allocated to an implementation intentions group and a control group. Results indicated that persistence was positively associated with goal progress among participants in the implementation intentions group but not among those in the control group. Theoretical and practical implications of these findings were discussed.     

Pre- versus postdecisional deliberation and goal commitment: The positive effects of defensiveness

Building on Gollwitzer's (1990) mindset theory of action phases, it is proposed that the effects of assigned balanced deliberation on subsequent goal commitment are moderated by people's pre- versus postdecisional status. A balanced deliberation and impartial assessment of pros and cons is expected to reduce goal commitment in predecisional individuals, whereas a distortion of the assigned balanced deliberation and a partial focus on the pros of goal pursuit should defend and strengthen goal commitment in postdecisional individuals. Indeed, in Study 1, assigned deliberation on the pros and cons of pursuing a focal goal promoted stronger reported goal commitment in participants who had decided to pursue this goal, but reduced goal commitment for people who had not yet made such a decision. In Study 2, the same pattern of results emerged when goal commitment was indicated by planning to act on the goal. Study 3 replicated findings using a different decision status manipulation and goal persistence as a measure of commitment. Finally, results of Study 4 suggested that the increase in commitment produced by defensive postdecisional deliberation is consequential as it was found to drive real-life behavior by promoting goal-directed action. Moreover, Study 2: deliberation effects on subsequent planning activity, Study 3: deliberation effects on goal persistence, Study 4: deliberation effects on real-life behavior explored the underlying process and provided evidence that it is the partial focus on the pros of goal pursuit, meant to defend existing goal commitment, that drives postdecisional deliberation's strengthening effects on goal commitment. Implications for mindset theory, goal commitment theory, and decision making are discussed.     

The Effects of Social Power on Goal Content and Goal Striving: A Situated Perspective

In this article, we integrate recent findings on the ways power affects goal pursuit. We review literature suggesting that power has two unique effects on goal pursuit: it affects the goals individuals choose to pursue, and the ways they pursue them. In short, we maintain that power‐holders prefer goals that suit their privileged positions – reward oriented and hierarchy‐maintenance goals – as well as goals that come easily to mind because they are chronically accessible or afforded in the situation. We go on to show that powerful individuals exhibit better self‐regulation during goal striving than powerless individuals, independently of goal content. Finally, we review conditions that reverse the effects of power on goal pursuit.     

Implementation intentions and disengagement from a failing course of action

We explored the consequences of forming implementation intentions that call for action (adjustment of chosen course of action) versus reflection (assessment of the appropriateness of chosen course of action) in situations that activate people's tendency to remain committed to failing courses of action. In Study 1, when negative experiences preceded failure, action and reflection implementation intention participants showed higher rates of disengagement than mere goal intention and no intention participants. However, when positive experiences preceded failure, only action implementation intention participants maintained this high disengagement rate. In Study 2, we observed that time pressure moderated the facilitating effects of action and reflection implementation intentions on disengagement when negative experiences preceded failure. Whereas the effect of action implementation intentions benefited from time pressure, the effect of reflection implementation intentions did not. The present studies construe disengagement as a self-regulation process and highlight the benefits of implementation intentions as a self-regulation tool. Copyright © 2006 John Wiley & Sons, Ltd.     

The Volitional and Strategic Effects of Planning on Task Performance and Goal Commitment

This study integrates action-control theory and goal-setting theory research on planning by examining whether the volitional (e.g., implementation intention and implemental mind-set) and intellectual (e.g., strategic) benefits of planning have independent and interactive effects on performance and goal commitment. Results show that individuals who formed implementation intentions performed better than individuals who did not form implementation intentions, even after controlling for strategy variables. In addition, the volitional and strategy variables interacted to predict performance, suggesting that the volitional benefits of planning depend, in part, on strategy quality. Although the implemental mind-set and implementation intention manipulations did not influence goal commitment, strategy quality was positively related to goal commitment.     

Implementation intentions and shielding goal striving from unwanted thoughts and feelings

Forming an implementation intention or "if-then plan" promotes the attainment of different types of goals (Gollwitzer, 1999; Gollwitzer & Sheeran, 2006). So far, research on implementation intentions has focused on the initiation of goal striving, whereas the issue of shielding of ongoing goal striving has been largely neglected. In two field experiments concerned with dieting (Study 1) and athletic goals (Study 2), goal shielding was supported by implementation intentions geared at controlling potentially interfering inner states (i.e., cravings for junk food in Study 1, and disruptive thoughts, feelings, and physiological states in Study 2). In both experiments, forming if-then plans enhanced the rate of goal attainment. Thus, implementation intention formation can be used to promote the realization of desired outcomes not only by facilitating getting started with goal striving but also by preventing goal striving from straying off course.     

Implementation intentions as goal primes: Boosting self‐control in tempting environments

People often forget their long‐term strivings because their environment confronts them with attractive temptations. Previous research suggests that self‐control failures can be prevented by reminding people of their higher‐order goal. Therefore, we hypothesized that using implementation intentions as a tool to directly re‐activate people's higher‐order goal in tempting situations would effectively enhance self‐control. We tested this in the domain of dieting behavior. Results demonstrated that this specific planning strategy activated the dieting goal for unsuccessful dieters when exposed to tempting food cues (Study 1) and reduced their consumption of calorically dense food across 2 weeks (Study 2) compared to those in control conditions. This suggests that preparing people to think of their higher‐order goal when tempted can be used to protect ongoing goal striving. Appealing to higher‐order goals potentially makes implementation intentions flexible instruments of self‐regulation as this should trigger motivated behavior to reach goals and initiate various goal‐instrumental actions. Copyright © 2011 John Wiley & Sons, Ltd.     

Implementation intentions: a look back at fifteen years of progress

Implementation intentions are if-then plans that spell out when, where, and how a set goal has to be put into action: If situation x is encountered, then I will perform behavior y!, thereby linking a critical situation with a goal-directed behavior. Over the last fifteen years, implementation intentions, as compared to simple goal intentions (I intend to reach z!), have demonstrated their effectiveness as self-regulation strategies in promoting desired behaviors or when unpleasant actions have to be carried out. By forming implementation intentions, the control of unwanted influences (e.g., temptations, bad habits, adverse self-states) on an ongoing goal pursuit can also be facilitated. Furthermore, implementation intentions have been shown to ease goal-directed actions in critical populations such as patients with a frontal brain lesion, schizophrenic patients, and opiate addicts in withdrawal, for whom the initiation problems of the goaldirected action are more accentuated.     

When planning is needed: Implementation intentions and attainment of approach versus avoidance health goals

OBJECTIVE: This study tested whether forming implementation intentions is an effective strategy for attaining health goals focused on trying to avoid a negative state. DESIGN: Participants chose to either eat more healthy snacks (i.e., an approach goal) or eat fewer unhealthy snacks (i.e., an avoidance goal) over two weeks and were randomly assigned to create an implementation intention to do this or not. MAIN OUTCOME MEASURES: The authors measured fat and calorie intake after one week and after two weeks. RESULTS: After two weeks, the participants who ate most unhealthily were those who pursued an avoidance goal and did not form an implementation intention. CONCLUSION: These results suggest that forming implementation intentions for avoidance goal pursuit can help people attain important health goals.