Tony Is the Perfect Example of Implementation Intentions at Work
Tony had been my administrative assistant for years. With his solid build, he could have easily been mistaken for a football player. At 5’8”, Tony was stocky and muscular, but he definitely carried extra weight on his frame. Because we worked together daily, I didn’t notice the gradual changes in his appearance—until one day, it hit me.
“Tony, it looks like you’ve lost some weight,” I said.
“Yep, I’ve lost 35 pounds,” he replied.
“Thirty-five pounds? That’s incredible! How much do you weigh now?”
“I’m down to 190 pounds. I was 225 before.”
“Wow, that’s fantastic! How did you do it?”
Tony smiled. “I have you to thank. Do you remember the lecture you made me attend six months ago?”
The Lecture That Sparked Change
Six months earlier, I had organized a lecture for our cardiology fellows, featuring Dr. Peter Gollwitzer, a renowned psychologist from NYU. Dr. Gollwitzer specializes in strategies that help people succeed with behavior change techniques, and I was fascinated by his work.
However, I suspected the topic wouldn’t draw a large crowd since I knew most of our fellows were not interested in hearing a psychology lecture. So, to ensure a decent turnout, I asked Tony and a few other staff members to attend.
Little did I know that this lecture would set Tony on a path to a healthier life.
What Tony Learned: Implementation Intentions
At the lecture, Dr. Gollwitzer introduced the concept of implementation intentions, a powerful goal-setting strategy that helps people achieve their objectives. For more about implementation intentions, refer to my other blog on the subject.
An implementation intention is a plan that ties a specific goal or action to an external cue, making it actionable and realistic. It follows a simple formula:
If or When it is “X,” I will do “Y.”
- “X” is the external cue, such as a time, place, or situation, that triggers the action.
- “Y” is the specific action or goal you aim to achieve.
Examples of implementation intentions include:
- Gratitude Practice: “When I get into bed at night (‘X’), I will say out loud one thing I’m grateful for today (‘Y’).”
- Task Management: “When I sit down at my computer in the morning (‘X’), I will check my to-do list before logging onto the computer (‘Y’).”
- Stretching Routine: “When I take my nightly shower (‘X’), I will do my heel stretches first (‘Y’).”
Tony’s Transformation
Tony working out
Inspired by the lecture, Tony decided to tackle his weight and fitness goals head-on by crafting a simple but powerful implementation intention:
“When I leave work each day (‘X’), I will go to the gym to work out (‘Y’).”
Tony began a rigorous exercise routine right after leaving the office each evening. He committed to a combination of aerobic workouts and weightlifting, enjoying the progress he made in his fitness journey.
But why did Tony lose so much weight, especially when his original implementation intention didn’t include dieting or weight loss goals?
This is where we see the ripple effect of positive actions. Often, one constructive behavior leads to another. This phenomenon is what’s known as a “virtuous cycle.”
A month into his workout routine, Tony naturally began improving his diet. He replaced junk food with healthy foods like whole grains, fruits, and vegetables. His transformation didn’t stop there—Tony’s newfound energy and commitment inspired his family to adopt healthier lifestyles too.
The results were remarkable: Tony lost 35 pounds, felt more energetic, and experienced a profound boost in his overall well-being.
The Key to Success with Implementation Intentions
Tony’s story highlights an essential truth: while motivation is important, it often isn’t enough. Without a clear and actionable plan, even the most determined intentions can falter. This is where implementation intentions shine—they turn abstract goals into specific, actionable steps tied to daily life.
To create your own implementation intention:
- Identify a clear goal.
- Choose a reliable cue (time, place, or situation).
- Define the specific action you’ll take when the cue occurs.
A Lasting Lesson
Who would have guessed that my simple effort to fill seats at a lecture would inspire such a profound change in Tony’s life? It’s a testament to the power of thoughtful strategies like implementation intentions. They help us bridge the gap between wanting to change and actually doing it.
If you’re ready to make a change, try forming an implementation intention. It’s a proven strategy for achieving your health and fitness goals or any other objective in life.
Start small, stay consistent, and see where this strategy takes you!
