Link an intended action to a specific situation rather than setting a goal alone.
Well supportedSeveral studies or meta-analyses point the same way.
Example
Editorial example: plan one review question after lunch rather than merely aiming to learn daily.
Why it works
An if–then plan links a cue to an action in advance. Gollwitzer and Sheeran synthesize studies across domains on translating goals into action.
On the web
Let users choose a feasible cue and small action, with edit and cancel paths. Measure execution beyond notification opens.
When it backfires
Effects depend on domain and feasibility. Do not infer private routines, send unsolicited reminders or promise health benefits.
Sources
Meta-analyzes goal-attainment interventions linking situations with planned actions.
Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement. Advances in Experimental Social Psychology, 38, 69–119. Open source