Your Weekly Weapon

I started re-reading Atomic Habits again over 4th of July Weekend to sharpen my sword.

As simple as what I share next is, don’t overlook its power rooted in the simplicity.

There is research cited in the book from 2001 about building better exercise habits.

First group was the control group…and asked to track how often they exercised.

Second group was the motivation group…they were asked not only to track their workouts. but also to read some material on the benefits of exercise

Third group…they received the same presentation as the second group, which ensure they had equal levels of motivation…

But this group was also asked to formulate a plan for WHEN and WHERE they would exercise over the following week.

Specifically each member of the third group completed the following sentence…

“During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE].”

Results?

First and second group 35-38 % of people exercised at least once per week. (it’s said that the motivational presentation give to the second group seemed to have no meaningful impact on behavior.)

91% of the third group exercised at least once per week, more than double the normal rate.

The sentence they filled out is what researchers refer to as an “implementation intention.”

It’s a plan you make beforehand about when and where to act.

It’s about how you intend to implement a particular habit.

According to the book, hundreds of studies have shown that implementation intentions are effective for sticking to our goals.

They increase the odds that you will stick with habits.

Here’s the punchline; people who make a specific plan for when and where they will perform a new habit are more likely to follow through.

So what’s this mean for you?

If your follow-up is inconsistent stop seeking motivation, that’s not the issue.

There’s planning breakdown.

If all you keep saying is you’ll… “follow up more this week.”

Pause; try writing it like this:

This week, I will follow up with [LEAD NAME] on [DAY] at [TIME] through [CHANNEL].

Here’s another way to model it; I will [BEHAVIOR] at [TIME] in [LOCATION]

In the book they say once an implementation is set you don’t have to wait for motivation to strike.

Go get em’