Implementation intentions
Decide in advance: I will do X at TIME in PLACE
"I will run for 30 minutes at 7am in the park on Monday, Wednesday and Friday", rather than intending to exercise more. Specifying time and place in advance has repeatedly beaten motivation-based approaches in behavioral studies, because it removes the moment of deciding. It costs one sentence per habit.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- James ClearRecommends
Author · Atomic Habits
Writing down the specific time and place for a habit in advance consistently beats relying on motivation, he says.
Source: jamesclear.com: implementation intentions“Many people think they lack motivation when what they really lack is clarity. It is not always obvious when and where to take action.”
jamesclear.com: Achieve Your Goals: Research Reveals a Simple Trick That Doubles Your Chances for Success (opens in a new tab)
Aimed at the same thing
Other entries filed under productivity or fitness.
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Temptation bundling
Only allow yourself something you want while doing something you avoid
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Walking meetings
Taking the conversation on foot instead of around a table, and ending it with the walk
On record from 1 of 62 tracked people: 1 recommends it - Gear$$$Expensive: Several hundred dollars and up.
Home gym
A private training space at home, from a garage rack to a fully equipped room
On record from 7 of 62 tracked people: 5 do it, 2 recommend it
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