Implementation intention

Implementation Intentions are a strategy for self-regulation, which take the form of an if-then plan ( "If situation X occurs, I will do behavior Y " ), and that can lead to better achievement. You are the goal intention subordinate, because it specifies the when and where of a goal-directed behavior. The term "Implementation Intentions" was introduced by the psychologist Peter M. Gollwitzer. Studies have shown that if-then plans help people to take their goals in attack and help ensure that the process is automated with the passage of time.

Concept

Basically goes Gollwitzer assume that people generally have good intentions and resolutions and also stuck the appropriate goals, but ultimately fail often because then put them into action. This raises the central question of how the resolutions made ​​can reliably lead to a goal-directed behavior and the actual achievement of these goals.

Each target realization usually requires a correspondingly goal-directed behavior. There are, however, quite different reasons why this behavior is often not successful. So people have often already to start difficulties to specify the desired behavior on the day, or they can just easily distracted all about halfway from the target. Existing diversions can be used for start-up difficulties already be responsible, or even the fact that open up certain possibilities for goal-directed behavior only for the duration of a short time window. The problem of not holding out and abandonment of plans is an issue particularly for long-term objectives, which bring no immediate effects and often associated with a high personal costs and losses (eg healthy eating ).

For both of these issues Implementation Intentions represent a promising and useful way represents the way taken if-then plans designate the target is not in its non-specific form (eg, "I want to achieve x ... "), but link a certain critical situation with a corresponding desired goal-directed behavior ( "If x happens, I will show y ... behavior " ), and thus lead to an automation process.

Due to the specific plan with respect to a given situation it is mentally represented and activated, which then nachsichzieht a better perception of it, and did so more attention and a recognition of the critical situation the consequence. The " then " part of the plan, so the targeted behavior is then automatically executed. As a direct advantage to have us so that more cognitive resources available to perform other tasks, and we can stay focused even with distractions. As one further assumes that Implementation Intentions, once they have been named, subconsciously, we speak in this process by a so-called strategic automation.

Nevertheless, of course, is the strength of the commitments made ​​, both in terms of the plan as well as the target itself, critical to the operation of the Implementation Intentions. Without corresponding commitment they find it hard to contribute to the support of the targeted behavior.

According to the model of action phases, also called Rubicon model, the benefits of implementation Intentions in the so-called planning phase proves ( implemental mindset; Volition is here the driving force of the plot ) which the Abwägephase follows ( Deliberative mindset, motivation as a driving force to the objective ). In the planning phase, the person has already made a commitment to the goal to be achieved, so here the Implementation Intentions can be a good strategy to actually achieve this goal.

Studies

So far, the research in relation to Implementation Intentions especially the initiation of goal striving ( goal striving ) has dedicated, while the problem of the protection of that goal striving, and possible applications have been largely neglected in the context of emotion regulation.

Implementation Intentions and the target shield ( goal shielding )

In the study, "Implementation intentions and shielding goal striving from unwanted thoughts and feelings" by A. eighties, Gollwitzer and Sheeran, the goal is to find out whether harmful internal states ( disturbing thoughts and feelings) controlled by " if-then plans " may be that the real goal intention ( goal intention ) will continue as usual. In two field experiments that deal with the topic of diet (Study 1) and athletic goals (Study 2) employed, the goal shielding was supported by " if-then plans ." Disturbing inner states were in Study 1 the cravings for fast food and in Study 2 fright during a tennis competition ). The results of both studies confirmed the assumption that the formation of " if-then plans ", combined with a concrete objective, increases the rate of target achievement. So if-then plans are an effective tool for screening -level objectives. They focus on the avoidance of distracting thoughts of pleasure or fear, and the effective management of cognitive, motivational and emotional barriers in order to achieve a certain goal as well as possible

Implementation Intentions in conjunction with emotion regulation

In 2009 published Keil, Gallo, Gollwitzer, Rockstroh and McCulloch, another study, which examined the effectiveness of Implementation Intentions on the Selbsregulierung of emotional responses. To this end, they showed panelists disgust or fear -inducing stimulus photos which were considered under three different instructions for self-regulation. Once the simple goal intention not to disgust or fear ("I will not be afraid ") (" stay and if I see a spider, then I relaxed and calm " ), the same intention, but this time provided with an implementation intention and the control group, without any instruction to regulation. Disgust is considered in the literature largely unanimously considered one of the basic emotions and was therefore selected. Fear, however, due to the prevalence of anxiety disorders such as panic attacks and phobias of all kinds that affect the lives of many people every day. The participants were instructed to judge the intensity of the emotions experienced by they should assess the perceived excitement on a scale. Only the participants in the Implementation Intentions group managed to control their reactions or reduce their disgust and their fear successfully, suggesting that Implementation Intentions can be a very useful strategy when it comes to successfully regulate emotions themselves.

History

Research has shown that general goal intentions ("I am the firm intention to achieve X ", for example ) explain only 20-30 % of the variance of behavioral change. After all, the conduct in the past, still a better predictor of the future behavior of people dar. in terms of its goal intentions Several variables determine the success of goal achievement. For example, it is used in the preparation of target agreements on whether the target in a sophisticated, special way was formulated, and thus be more successful or whether it is a challenging but vaguely stated goal, which will be less successful.