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.     

Making plans for healthy diet: The role of motivation and action orientation

The main objective of the present study was to examine the role of motivation and action orientation in forming spontaneous (i.e., without specific instruction or manipulation) implementation intentions for a healthy diet goal. We hypothesized that (1) the adoption of a diet goal would be determined by (either intrinsic or extrinsic) motivation only whereas, (2) forming implementation intentions would be determined by intrinsic motivation and (either low or high) action orientation. These hypotheses were addressed in a sample of 142 normal weight subjects who were concerned about their dietary habits. Primary outcomes were goal intentions and implementation intentions. Our hypothesis regarding the prediction of goal intentions was confirmed whereas results relating to the prediction of implementation intentions demonstrated that intrinsic motivation and low (but not high) action orientation proved significant predictors of intentions to implement a healthy diet goal. These findings suggest that self‐regulatory skills as assessed by the concept of action orientation may relate to short‐term strategies of initiating behavior change only. Copyright © 2008 John Wiley & Sons, Ltd.     

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.     

Self-regulation of priming effects on behavior

In three experiments, we tested whether people can protect their ongoing goal pursuits from antagonistic priming effects by using if-then plans (i.e., implementation intentions). In Experiment 1, concept priming did not influence lexical decision time for a critical stimulus when participants had formed if-then plans to make fast responses to that stimulus. In Experiment 2, participants who were primed with a prosocial goal allowed a confederate who asked for help to interrupt their work on a focal task for a longer time if they had merely formed goal intentions to perform well than if they had also formed implementation intentions for concentrating on the task. In Experiment 3, priming the goal of being fast increased driving speed and errors for participants who had formed mere goal intentions to drive only as fast as safety allowed or who had formed no goal intentions, whereas the driving of participants who had formed such goal intentions as well as implementation intentions showed no such priming effects. Our findings indicate that implementation intentions are an effective self-regulatory tool for shielding actions from disruptive concept- or goal-priming effects.     

Blocked goals, persistent action: Implementation intentions engender tenacious goal striving

Research on goal attainment has demonstrated that people are more likely to reach their goals when they form implementation intentions. Three experiments tested whether implementation intentions lead to tenacious goal striving following blockage of an initial attempt to reach the goal. In all three experiments some participants were instructed to form an implementation intention and other participants were not. Subsequently, the initial goal-directed attempt of all participants was unexpectedly blocked. Experiment 1 found that implementation intentions resulted in more attempts to realize one’s goal. Experiment 2 showed that when participants formed an implementation intention their repeated attempt was acted out as intensely as their first, blocked attempt. Experiment 3 found that implementation intentions still allow people to seize an alternative, more onerous means to realize their intention. These results imply that implementation intention conserve self-regulatory strength. After goal blockage, the remaining strength can be used to continue goal-directed action.     

Overcoming the planning fallacy through willpower: effects of implementation intentions on actual and predicted task‐completion times

Previous work has shown that people often underestimate their task‐completion times (Buehler, Griffin, & Ross, 1994 ). The present research examined whether this optimistic bias may be reduced through the formation of implementation intentions. In an experimental study, participants were requested to complete an assignment within a specified time period. Half of these participants made implementation intentions about where and when they would complete the assignment. The remaining participants were simply given the goal of completing the assignment. The results showed that furnishing participants' goals with implementation intentions led to (a) more optimistic completion predictions, (b) an even greater increase in actual rates of goal completion, and, consequently, (c) a significant reduction in optimistic bias in completion predictions. Furthermore, the reduction in optimistic bias among implementation–intention participants was found to be mediated by a smaller number of interruptions while working on the assignment. Together, these findings attest to the importance of implementation planning in overcoming unrealistic optimism in task‐completion predictions. Copyright © 2000 John Wiley & Sons, Ltd.     

Weakness of the will: Is a quick fix possible?

Weakness of the will may lead to ineffective goal striving in the sense that people lacking willpower fail to get started, to stay on track, to select instrumental means, and to act efficiently. However, using a simple self-regulation strategy (i.e., forming implementation intentions or making if–then plans) can get around this problem by drastically improving goal striving on the spot. After an overview of research investigating how implementation intentions work, I will discuss how people can use implementation intentions to overcome potential hindrances to successful goal attainment. Extensive empirical research shows that implementation intentions help people to meet their goals no matter whether these hindrances originate from within (e.g., lack of cognitive capabilities) or outside the person (i.e., difficult social situations). Moreover, I will report recent research demonstrating that implementation intentions can even be used to control impulsive cognitive, affective, and behavioral responses that interfere with one’s focal goal striving. In ending, I will present various new lines of implementation intention research, and raise a host of open questions that still deserve further empirical and theoretical analysis.     

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.     

Can implementation intentions help to overcome ego-depletion?

Research on ego-depletion suggests that the ability to self-regulate one’s behavior is limited: Exerting self-control on an initial task reduces performance on a subsequent task that also requires self-control. Two experiments tested whether forming implementation intentions could prevent ego-depletion and/or offset the effects of ego-depletion. Experiment 1 found that participants who formed implementation intentions during an initial ego-depleting task subsequently showed greater persistence on an unsolvable puzzles task compared to participants who did not form implementation intentions. Experiment 2 found that among participants who had been ego-depleted during an initial task, forming implementation intentions improved subsequent performance on a Stroop task to the level exhibited by non-depleted controls. Thus, implementation intentions help to enhance people’s ability to self-regulate their behavior.     

The implications of counterfactual mind-sets for the functioning of implementation intentions

Two experiments explored how counterfactual mind-sets interact with implementation intentions and affect their flexibility. Participants engaged in a subtractive mind-set, an additive mind-set, or a control condition and were subsequently given either goal intentions or implementation intentions that facilitated cue detection (Experiment 1) or the goal-directed response (Experiment 2). Dependent variables were the number of targets specified in the intentions and the legitimate alternatives to the targets (flexibility measure). In Experiment 1, the implementation intention (versus goal intention) group were better at detecting specified cues, but worse on alternatives, regardless of mind-set. In Experiment 2, an interaction emerged. For both specified and alternative responses, the subtractive mind-set paired with an implementation intention versus goal intention performed better. This pattern was reversed for additive mind-set conditions. Hence, how counterfactual mind-sets affect the flexibility of planning is dependent on the particular mind-set used and the specific operations of plan.     

Reinforcement,Rationality, and Intentions: How Robust Is Automatic Reinforcement Learning in Economic Decision Making?

Reinforcement learning is often observed in economic decision making and may lead to detrimental decisions. Because of its automaticity, it is difficult to avoid. In three experimental studies, we investigated whether this process could be controlled by goal intentions and implementation intentions. Participants' decisions were investigated in a probability‐updating task in which the normative rule to maximize expected payoff (Bayes' rule) conflicted with the reinforcement heuristic as a simple decision rule. Some participants were asked to set goal intentions designated to foster the optimization of rational decision making, while other participants were asked to furnish these goal intentions with implementation intentions. Results showed that controlling automatic processes of reinforcement learning is possible by means of goal intentions or implementation intentions that focus decision makers on the analysis of decision feedback. Importantly, such beneficial effects were not achieved by simply instructing participants to analyze the feedback, without defining a goal as the desired end state from a first‐person perspective. Regarding intentions supposed to shut down reinforcement processes by controlling negative affect, effects were more complex and depended on the specified goal‐directed behavior. The goal intention to suppress the disappointment elicited by negative feedback was not effective in controlling reinforcement processes. Furnishing this goal with an implementation intention even backfired and strengthened unwanted reinforcement processes. In contrast, asking participants to keep cool in response to negative decision outcomes through the use of goal intentions or implementation intentions increased decisions in line with Bayes' rule. Copyright © 2017 John Wiley & Sons, Ltd.     

Effects of implementation intentions on the self-reported frequency of drivers' compliance with speed limits

This study tested the efficacy of implementation intentions in the context of drivers' speeding behavior. Participants (N = 300) completed self-report measures of goal intention and behavior, and they were randomly assigned to an experimental condition, which required them to specify an implementation intention, or a control condition. One month post-baseline, self-reported compliance with speed limits significantly increased for experimental participants but not for control participants. The effects of specifying an implementation intention on behavior increased with the strength of drivers' goal intentions. Finally, analysis of participants' implementation intentions revealed that specifying more behavioral strategies increased the frequency with which participants reported complying with the speed limit. Implications of the findings are discussed in relation to enhancing road safety interventions.     

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.     

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.     

Fruitful plans: adding targeted mental imagery to implementation intentions increases fruit consumption

Forming implementation intentions ('If I encounter situation X, then I will perform behaviour Y!') increases the probability of carrying out goals. This study tested the hypothesis that mental imagery targeting key elements of implementation intentions further increases goal achievement. The residents of a student residence were assigned the goal of consuming extra portions of fruit every day for 7 days and randomly assigned to one of four conditions: control (active rehearsal), implementation intentions, goal intention mental imagery or mental imagery targeted to the implementation intentions. Among low fruit consumers, but not high fruit consumers, fruit consumption at follow-up was higher in the targeted mental imagery group than in the other group, with the lowest fruit consumption in the control group. The findings suggest that it may be beneficial to use targeted mental imagery when forming implementation intentions.     

Using implementation intentions to increase attendance for cervical cancer screening.

This article evaluates an intervention based on P. M. Gollwitzer's (1993) concept of implementation intentions. Women registered at a medical practice in rural England (N = 114) completed measures of the theory of planned behavior variables before a manipulation that induced one half of the sample to form implementation intentions specifying when, where, and how they would make the appointment. Subsequent attendance was determined from medical records. Findings show that the theory of planned behavior variables and previous delay behavior provided good prediction of attendance. However, despite equivalent motivation to attend, participants who formed implementation intentions were much more likely to attend for screening compared with controls (92% vs. 69%). Evidence also suggests that implementation intentions attenuated the relationship between previous delay behavior and subsequent attendance.     

The effect of implementation intention on speeding and acceleration overtime: A simulator study

Speeding is considered a major risk factor for road safety. In this study, implementation intention, which is a type of cognitive intervention, was designed to reduce speeding. Implementation intentions are self-regulatory ‘if-then’ plans, which are the subordinate concepts of goal intentions. Additionally, the type of goal was considered as a factor that could contribute to the subsequent behavior. An approach-type goal aims to achieve a behavior, whereas avoidance-type goals aim to avoid a negative, undesirable outcome. Following this idea, the present study has two aims: (i) to manipulate intentions towards speeding by using implementation intentions, and second (ii) to manipulate goal types (approaching vs. avoidance) of the intentions towards speeding. At the baseline level, participants in the experimental group were manipulated through implementation intentions by using a volitional help sheet, in which they matched critical items with the appropriate responses, whereas participants in the control group received an irrelevant filler task. After a two-week time interval, a follow-up study was conducted. In order to investigate the first aim, simulated driving behaviors of experimental and control groups were compared at the baseline and follow-up levels. For the second aim, the experimental group was divided into two subgroups, namely, approach-type and avoidance-type goals. The repeated measures mixed-model ANOVA results showed a significant difference between experimental and control conditions, yet the goal type (approaching vs. avoidance) did not differ significantly from one another. The results of the present study revealed that implementation intentions do not reduce speeding, however, they do prevent increased speeding. The results were discussed in the context of the related literature.     

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.     

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.