Green Where You Water It

Implementation intentions are like tiny backup plans you make in advance to help your future self stay on track.

They’re tiny because you literally have to fill out a statement in format: “If X happens, then I will do this.”

But it ends up being super powerful. Because you’re thinking up—ahead of time—potential situations and your behavior when that situation occurs. Sounds simple. But because you’ve done the legwork ahead of time, you’re more likely to simply do the task on auto-pilot when the time comes. It takes the guesswork out of the moment and makes it easier to follow through on, even when motivation dips. It’s a super powerful psychological ‘trick’—strategy—that increases the likelihood of completing your goals.

[An implementation intention is] A planning prompt [that] creates a mental association between engaging in a desired behavior and a specific future moment that, in turn, can help people attain their goals – National Library of Medicine.¹

By creating specific, pre-planned responses to certain situations, studies have shown, we’re more likely to elicit the behaviors we want in ourselves.

So I wanted to provide lists of some implementation intentions you can use to keep you going through every stage of the writing process. Feel free to modify as you see fit.

Full disclosure: directly below, I’ve listed some of the caveats to implementation intentions, along with my rebuttals for it. Despite the caveats, I feel it’s a worthwhile strategy to work with, and all the more effective if you know how to work around its limitations.

Caveat (When Implementation Intentions Fail)

According to the “Limits of Simple Implementation Intentions” study found on National Library of Medicine:

• although implementations are great for one-time actions, they’re not great for actions that need to be repeated.
• if implementation intentions increase the likelihood of acting at the planned time, it may reduce the likelihood of acting at an unplanned time (e.g., if you planned to write after dinner, but you have a spare moment while waiting in line at the grocery store, you might bypass that opportunity because you’ve already allocated another time to time to writing—after dinner.

Rebuttal: How to Mitigate Failure in Strategy

Honestly, if you’re attempting to establish a habit, you’re at the very first stage and this stage needs to be handled differently than later stages when you’re already used to the action.

When you’re first starting off, you just have to throw every strategy in the book at what you’re trying to achieve.

First Stage: Establishing a Habit

Implementation Intention

Still worthwhile doing implementation intentions because at least it helps you to be more conscious of your choices.

Plan exactly when you’ll first start to execute the behavior. Timing, duration, repeated events, everything can be changed later.

At the beginning, if you miss opportunities do it when you have a spare moment, who cares? So long as you do it when you said you’ll do it. If you fall off after the first couple of successes, tweak the variables:

• Stopped doing it after dinner time? Change timing to after breakfast.
• If that doesn’t work, increase the interval to just writing once a week on Saturday mornings.
• When that fails, change the statement to doing it once a week on Sunday mornings instead.
• If that fails, shorten the length of time you’re dedicating to it
• If that fails, shorten exactly what you expect from yourself during the sessions. You may have phenomenal cosmic power, but you gotta make your task at hand itty bitty at first.

And so on—when a habit is not yet established, your first job is to keep experimenting with ways to get yourself to perform that task. You should have no other results or outcomes or goals in your mind except for just showing up.

Always Start Small & Ignore the Outcomes

To further expand on that, here’s another way of looking at it:

Hone in on just completing the smallest denominator of the habit you’re trying to build.

Just perform that little itty bit to consider yourself successful.

Example:

When I wanted to read religious text, I found the translation to be completely boring (it was in old english) and I could not get through it. All the ‘thee’ and ‘thy’, oh my goodness.

Several times in my life I would get maybe a third of the way through and set it aside for months. Only to come back to it later and realize I have no idea what I read previously and have to start over.

Then I changed the requirement: read for only 2 min a day. That’s it. Goal was to reach the end of the book, but I didn’t care when I reached it. I did not put a deadline on it, I just focused on doing just 2 min a day. If I did that much everyday, I was successful.

It didn’t even have to be focused reading. Even if I just sat there and stared at it some days, it was good enough for me. (But I did not flip the page until I actually read it. That’s a restriction I put on myself because I knew I could keep going despite it. But if it wouldn’t work for you, don’t use it. Goal is to get yourself to continue doing the task and if that prevented me from doing it, I would’ve removed that restriction.)

Wouldn’t you know? Several months later, I finally finished it for the first time. At that time, no one in my family had completed reading it from cover to cover except me.

I’ve restarted the process again now, except now because I’ve already seen it through to the end, a few things happened:

• I know it gets more interesting near the end, so now my motivation’s increased to slog through the dry parts
• I’ve already successfully done it in the past and so now know that I’m capable of doing it. The self-doubting thoughts have been removed. One less resistance to deal with.
• I understand the text better now, so it’s easier to read through. Less effort required, my reading speed has increased.
• Because of all of the above: I feel better increasing the time to 10 min a day
• I know that in the future, I will eventually get to a point where I can easily do 30 min a day.

(Psst…another method that’s kind of similar to this is called the “wedging method”, explained in a video by McMaster University here. This is mainly for something you have to do that you have an external deadline on—something required by your publisher, school or workplace.)

How the New Experiments Improved Controls from Prior Experiments

Just found this interesting, so thought I’d place it in. Below are two ways they’ve improved testing:

They mentioned a few other things that I didn’t feel was too important/relevant to this post, but feel free to read the study linked below to get the full picture.

Everything else they tested for seemed to be in line with prior results. For example, using financial incentives to elicit desired behavior is usually short lived.

List of Implementation Intentions for Writers:

Though officially the statement is “If X occurs, then I will do Y.” At times I modify this to sound a bit more natural.

For each section, I’ve also highlighted my favorite one(s) and it’s mainly because it’s something that:

• I need to do or
• struggle with or
• would just like to add to my strategies wheel of fortune (this does not exist in the physical world, it’s a fun wheel that I spin in my head when one strategy isn’t working and I need another one.)

Ideation (Brainstorming) Phase

These help you consistently generate ideas, build creative confidence, and avoid analysis paralysis.

• If I’m commuting, walking, or doing chores, then I’ll let my mind wander and mentally play with the story.
• If I finish reading a book or watching a movie, then I’ll write down one thing I’d change or explore differently.
• If I feel like I have no ideas, then I’ll open my Notes app and choose one random image, object, or line to riff a “what-if” off of.
• If I sit down to brainstorm, then I’ll set a 10-minute timer and list as many “what if” questions as possible without judgment.
• If an idea pops into my head at an inconvenient time, then I’ll jot down a voice note or keyword so I can revisit it later.
• If I have a dream or weird thought before bed or when I wake up, then I’ll add it to a running “seed list” of story sparks.
• If I feel bored or uninspired, then I’ll revisit my “Idea Graveyard” or “Unfinished Starts” folder to see what still has a pulse.
• If I read an article or see a tweet that stirs emotion or curiosity, then I’ll save it to my “Inspo Bank” for later mining.

Planning Stage

Before the words hit the page, you need a game plan. Planning is about giving your brain a direction to move in. These implementation intentions help reduce the friction of “where do I even start?”

• If I feel unsure about where to begin, I’ll brainstorm 5 possible story directions or article angles. (Quantity first, quality later. One of them will usually click.)
• If I get overwhelmed planning a big project, then I’ll break it down into 3 smaller milestones and focus only on the first one.
• If my plot starts to feel too complex, then I’ll write it out as if I’m telling a summary of the story to a friend.
• If I feel stuck while outlining, then I’ll switch to planning one character arc or plot thread instead of the full plot.
• If planning starts to feel endless, then I’ll switch to sketching a scene or dialogue I’m excited about—just to remember the fun.
• If I don’t know what to cut, then I’ll imagine I only had 10 pages to tell this story. What would stay?

Drafting Stage

These help build momentum and reduce the overwhelm that can come with big goals or messy middles.

• If I feel stuck mid-scene, then I’ll switch to writing the next scene I’m excited about.
• If I start doubting the quality, then I’ll say out loud: “Messy is the mission.”
• If I don’t know how to start a scene, then I’ll begin with a character doing something physical.
• If I’m procrastinating, then I’ll write in a smaller container: a sticky note, my phone, a DM to myself—whatever feels low-pressure.
• If I hit a lull, then I’ll insert a placeholder like [describe fight scene later] and keep moving.
• If I feel bored with what I’m writing or I don’t know what happens next, then I’ll ask: “What’s the worst thing that could happen right now?”
• If I keep rewriting the same sentence, I’ll switch to typing in all caps to break perfectionism.

(Lol this entire section are things I struggle with lol)

Editing Stage

The editing stage is a different beast. It’s where your inner critic is allowed to come to the party… but only if it knows how to behave. These implementation intentions to help you get through revisions without getting overwhelmed or stuck (or any other friction or resistance you might face)

• If I feel overwhelmed by how much needs fixing, then I’ll choose just one element to focus on (e.g. dialogue, pacing, transitions). (Remember to start big and then go small. So first make sure to do developmental edits where you’re ensuring everything is logical sound. Then go on to the line edits.)
• If I catch myself rewriting the same sentence for 10+ minutes, then I’ll highlight it and move on.
• If I feel resistance to cutting something, then I’ll paste it into a “cut but keep” file instead of deleting it entirely.
• If I’m losing steam, then I’ll edit just one paragraph and reward myself with a short break.
• If I’m stuck trying to fix a scene, then I’ll write a summary of what I want it to do.
• If I’m spiraling into self-criticism, then I’ll write one sentence that celebrates what I’ve done so far.
• If I feel defensive about feedback, then I’ll wait 24 hours before addressing any notes.

Quick pick-me-up: progress deserves praise, even during revision.

Writer’s Block

• If I’m stuck between two choices, then I’ll write both versions quickly and see what flows. (Binary paralysis solved with playful exploration.)
• If I’m at a loss for what to write, then I’ll write “Today I’m blocked because…” and freewrite from there.
• If I’m staring a blank page, I’m going to write one sensory detail of the story.
• If I’m staring a blank page, I’m going to write one emotional beat, arc or payoff of the story.
• If I feel paralyzed by the uncertainty, then I’ll remind myself: “No words = no path. Discovery needs footprints.”
• If I feel like I need all the answers first, then I’ll write three possible ways it could unfold — without choosing. Just to have a safety net.
• If I want to write but the big picture feels too big, then I’ll just answer one question: ‘What happens next?’

Bonus: General

Can be used at any point in the writing process

Time Based Triggers

• For the month of August, I will write for 30 minutes every Saturday morning after I’ve had my coffee.
• If I have a spare moment where I’m waiting in line, or at the doctor’s office, or for a friend who’s late for a lunch meetup, I will re-read my work or write during that pocket of time. (HA! Take that for not doing the task during unplanned times.)
• If it’s the first Saturday of the month, then I’ll revisit my plot roadmap or my 10-page summary (or mini story) of the story.
• If it’s the last 10 minutes of my lunch break, then I’ll scribble down one ‘what if’ question to explore later.
• If it’s 8 PM on weekdays, then I’ll write 200 words before I close my laptop.
• If it’s Sunday afternoon, then I’ll dedicate one hour to freewriting or continuing my current draft.
• If it’s been 3 days since I last wrote, then I’ll schedule 30 minutes to get back into the flow.

Emotional or Mental-State Triggers

• If I feel overwhelmed by the blank page, then I’ll reread my last paragraph and write just one sentence and call it a day. (If I feel moved to continue, I’ll do so, but the only requirement is one sentence to be considered successful.)
• If I’m doubting my story idea, then I’ll refer back to my ‘North Star’ statement or my ‘Why’ statement. If that does not work, I will think about all the things I wanted to write about in the story and just write that.
• If I feel distracted, then I’ll set a timer and only write for that amount of time.
• If I feel like I’ll never get this done, then I’ll set a timer for 10 minutes and just plan one small section.
• If I feel like giving up, then I’ll open my “Why” file and read my original idea notes or story vision.

Event-Based Triggers

• If I finish reading a book, then I’ll write down 3 things I learned from it for my own writing.
• If I come across a striking image or quote or song, then I’ll down a mini story for it. (3-sentence tops).
• If I feel like scrolling social media, then I’ll open my notes and read through my story instead.
• If I finish watching a movie or reading a book, then I’ll jot down one idea it inspired.
• If I finish watching a movie or reading a book, then I’ll write down what I’d change about it
• If I hear an interesting conversation or phrase, I’ll add it to my ideas notebook.
• If I don’t feel like writing, then I’ll just re-read the story.
• If I notice perfectionism creeping in, then I’ll switch to a new scene and write it messy on purpose.
• If I feel stuck, then I’ll set a timer for 7 minutes and free-write what I’m really trying to say.
• If I accidentally start editing while drafting, then I’ll purposely write vague or a brief summary and come back to it later. State clearly that this is what I want to have happen, but I’m getting super critical of my writing, so I’ll need to tackle it later.

Conclusion: Tiny Contracts, Big Payoffs

Implementation intentions won’t magically write your novel for you—but they will help lower the friction, especially when you’re tired, overwhelmed, or doubting yourself. They’re not a perfect solution, but they are one more tool to add to your writer tool belt. A nudge. A quiet agreement between your present and future self. If you can’t trust motivation to show up every day (and honestly, who can?), then having an “if-then” strategy tucked in your back pocket can make all the difference. Try one. Tweak it. Keep experimenting until something sticks. The only rule is: show up in the way that works for you. And if all else fails? Do something small. Even a small spark can grow into a blaze.

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Reflections:

• What’s one moment that tends to trip you up, and what will you do when it happens? Which part of your writing process feels the most slippery right now? Start there. Sign a mini contract with yourself where you state ‘if I encounter this, then I will do that’.
• What’s the smallest thing you could do next time to keep moving gently forward?
• When do you most tend to fall off track with your writing? What’s usually going on in that moment—internally or externally?
• What’s one situation that regularly derails your writing momentum—and what would a helpful “if-then” response look like?
• What’s a writing habit or behavior you wish came more naturally? How could you use an implementation intention to support that?
• Think back to the last time you abandoned a project. What tripped you up? What kind of support or strategy might’ve helped you push through?
• Are there any emotional cues (e.g., boredom, self-doubt, perfectionism) that signal you’re about to stop writing? What could you gently do instead?
• If your writing self five years from now could whisper advice to you today, what do you think they’d say? (Based on what the current me would say to the past me, I believe the future me would have the same advice for present me: keep going, it gets better.)

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Citations

1. The Limits of Simple Implementation Intentions: Evidence from a Field Experiment on Making Plans to Exercise”. National Library of Medicine. Feb 9, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC7872013/ ↩︎