Consider present obstacles alongside a desired future.
Limited evidenceSupporting studies exist, but they are few and conditions matter.
Example
Editorial example: move review to one question before commuting when evenings are too tiring.
Why it works
Contrasting a desired future with obstacles can inform an action plan. Wang and colleagues analyze interventions combining mental contrasting and implementation intentions.
On the web
Offer a brief wish, outcome, obstacle and response plan. Keep storage of personal reflections optional.
When it backfires
Combined-intervention findings do not isolate contrasting alone. Do not frame an infeasible goal as insufficient effort.
Sources
Synthesizes combined interventions and examines goal-attainment effects and heterogeneity.
Wang, G., Wang, Y., & Gai, X. (2021). A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment. Frontiers in Psychology, 12, 565202. Open source