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Create an implementation intention for new habits from "summary" of Summary of Atomic Habits by Instant,Summary
To create an implementation intention for new habits, you need to be specific about when and where you will perform the behavior. This means deciding on a time and a location that will serve as a cue for your habit. For example, instead of saying "I will exercise more," you could say "On Monday, Wednesday, and Friday at 7am, I will go for a run in the park." This level of detail makes it more likely that you will follow through on your intention. Implementation intentions are powerful because they help you automate your behavior. By linking a specific cue to your desired habit, you reduce the need for conscious decision-making. When the time and place for your habit arrive, you are more likely to act without having to rely on willpower. This makes it easier to stick to your new habit in the long run. Another benefit of creating implementation intentions is that they help you overcome obstacles. By anticipating potential challenges and deciding how you will respond to them, you can come up with a plan to stay on track. For example, if you know that you tend to skip your evening workout when you're tired, you could create a backup plan to go for a walk during your lunch break instead. In addition, implementation intentions help you build momentum. Once you start following through on your intentions, you begin to establish a pattern of behavior. Over time, this consistency can lead to bigger changes and help you make progress towards your goals. By setting specific cues and making plans for how you will overcome obstacles, you set yourself up for success in forming new habits.
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