Simple–a behavioral rule that states, “If x, then y.” You make the rule. The x variable should be a situation, location, or behavior you anticipate encountering. The y variable is the behavioral response you choose. For example, “Today, if I am (x) hungry between meals, I will (y) eat an apple.”
If you need an easy goal, set an implementation intention just for today.
“For today, if I haven’t exercised by 9:00 pm, I will do 5 minutes of stretching.”
“For today, if I get stuck in traffic, I will take three deep breaths and do a few neck stretches.”
If you’re feeling ambitious, you may want to set a longer term implementation intention that builds toward your Keystone Habit.
“I want to lose weight and have a healthier diet. So, when I’m at work, I will snack only on fruit or veggies.”
“I want to handle stress better. So, when I feel rushed, I will take 3 deep breaths.”
“I want to be more patient. So, when I’m waiting in a long line, I will focus on something for which I’m grateful.”
What is your implementation intention?