Improvement Pill here I'm sure all of us at one point or another have told
ourselves promised ourselves that we get something done
maybe we told ourselves that we'd finish that essay by the end of the week
maybe we told ourselves that we'd start hitting the gym this summer or maybe we
even told ourselves that we'd finish that book some youtuber suggested we
read but often times we find ourselves not doing the things that we set out to
do and that's not good it's never good when you say something and you
contradict it it hurts your self-esteem so today we're gonna be talking about
exactly how to actually do what you say that you're going to do and the best way
for me to do so is by referring to a study that was published in the British
Journal of health psychology this study looked at a group of 250 people who were
separated into three different groups the first group was told to follow an
exercise routine for the next two weeks the second group was told the same thing
as the first group but they were also shown videos and clips about the
benefits of exercise this group was called the motivated group and these
videos served as the motivation the third and final group was told the same
thing as the first group they were also shown the same exact videos as group
number two but on top of all of that they filled out the following sentence I
will partake in at least 20 minutes of vigorous exercise at blank place at
blank time this concept is called implementation intention basically when
you write down the conditions of completing a task so let's take a look
at the results of this experiment out of the first group 38 percent of the people
exercised at least once a week for the next two weeks out of the second group
which was the group that was shown motivational videos only 35 percent of
them exercised at least once a week for the next two weeks so it seems
motivational videos don't really do much and might actually be counterproductive
and finally the third group the group that used implementation intention had a
whopping 91 percent of their participants hitting the gym at least
once a week for the next two weeks that is significantly higher than the other
two groups and it goes to show just how effective implementation intent
is now there have been hundreds of studies looking at the effectiveness of
implementation intention there have been Studies on dieting Studies on making
reading into a habit Studies on working and all of them point to the fact that
implementation intention is extremely effective in terms of getting you to do
the things you say you're going to do now the question remains why why does
writing down a short little sentence which takes no more than a minute do so
much well think of it this way let's say for example you're someone who wants to
start a new exercise habit you'll often find that you'll wait around for the
right moment the perfect opportunity where you're filled with motivation to
go and hit the gym and more often than not that moment never comes the majority
of people are simply not filled with motivation all of the time however when
you write down exactly when and where you will exercise it changes everything
you no longer have to wait for motivation because you've already set an
appointment see studies have actually found that in terms of willpower it
actually takes more willpower to make the decision of going to the gym than
the actual workout itself it takes more willpower to put on your shoes and step
out of your door than the actual workout so if you make the decision beforehand
you save yourself from having to spend willpower on the day of and this makes
the process of hitting the gym much easier especially after a long day of
work where your levels of willpower are already low so for those of you that
want to stick to a habit or get something done I suggest you take
advantage of this trick so what I like for you to do in the comments below is
to write out your own implementation intention let me know what it is that
you'd like to accomplish and when and where you're going to do it something
important to note is that you should make your implementation intention as
reasonable as possible if you have a big task like an essay that needs to be done
break it down so instead of saying I'll complete my essay at the library
tomorrow at 5 p.m. it's more effective to say I'll write the first two
paragraphs of my essay at the library tomorrow starting at 5 p.m. the simpler
the task the less of a chance you'll avoid it this episode is brought to you
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