A wee space tae mak progress
Task starter
A big task. A wee gate in.
Name whit is haudin ye back, pick ae wee next step an decide when an whaur tae stert. A place tae stert is aw ye need.
Task starter
Yer implementation intention
Add a next action, a moment an a place tae mak yer plan.
Juist a wee beginning
Today's 3 tasks
Keep a short list an pick up tae three tasks for the day. Yer choices reset on a new local calendar day.
0 o 3 picked the day
Add a task, syne pick the few ye want tae mak room for the day.
Mak it yer ain
Mak the next action concrete eneuch that ye can picture yersel daein it. Link it tae a moment an place. The optional twa-minute timer is juist a handy startin interval; ye can stop, carry on or chynge yer plan.
Sources an scope
Gollwitzer (1999) describes implementation intentions: plans linkin a specific situation tae an action. Research supports this kind o plannin for followin through on goals. It disnae guarantee completion, an the twa-minute timer is a convenience, no a tested treatment.
Gollwitzer (1999), Implementation Intentions: Strong Effects of Simple Plans
A wheen o useful answers
Whit maks a useful next step?
Pick an action ye can stert richt awa: open the document an write a heading, for example. Gin the step still feels ower big, mak it smaller or find oot whit information ye need first.
Dae A need tae finish in twa minutes?
Naw. The timer is optional. When it ends, ye can stop, carry on or revise the next step. There is nae score an nae streak tae keep up.