1) Implementation Intentions (“If–Then” Planning)

Intentions can falter when situations require on-the-spot decisions. If-then planning pre-decides the action, reducing cognitive load and increasing follow-through.

Mechanism: “If situation X occurs, then I will do behavior Y.”

2) Habit Stacking (Contextual Anchoring)

Habits are cue-driven. Attaching a new behaviour to an existing, automatic routine leverages stable environmental triggers. Consistency of cues matters more than size of behaviours.

Mechanism: New habit follows an established habit in the same context.

3) Make the Behavior Smaller Than Feels Reasonable

We resist behaviors perceived as costly. Tiny habits lower the activation energy required to start. Starting often leads to continuation.

Mechanism: Reduce the habit to something that can be done even on low-energy days. Focus on starting.

4) Environmental Design (Friction Management)

Behavior follows the path of least resistance. Environment often overrides intention.

Mechanism: Reduce friction for desired behaviors. Increase friction for undesired ones.

5) Identity-Based Habits

People act in ways that are consistent with their self-concept. Identity provides ongoing motivation without conscious effort.

Mechanism: Frame habits as evidence of “the type of person I am.”

6) Immediate Rewards and Feedback

We often discount delayed rewards. Habits with no short-term payoff are easy to abandon. Rewards don’t need to be big, only immediate and reliable.

Mechanism: Add an immediate, tangible reward or feedback signal.

7) Social Commitment and Accountability

Social expectations create external costs for non-action and reinforce identity. Accountability works best when it supports competence, not shame.

Mechanism: Commit publicly or to a specific person.

8) Self-Compassion and Recovery Planning

Perfectionism amplifies the intention–action gap. Missed days can lead to abandonment due to all-or-nothing thinking. Self-compassion predicts better long-term adherence.

Mechanism: Assume lapses will happen and decide in advance how to resume.