Want to achieve your goals? Then be as specific as possible

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I was wondering about this issue -- some people are rather vague when outlining their goals, but I'm very specific. I ran into the following study that strongly supports the view that the specificity of intentions -- so very specific goals -- are crucial to attaining what you want. Also note that the number of intentions doesn't matter (so you can have 20 specific goals or just 1, as long as they are specific).

Here's the study:
More or better: Do the number and specificity of implementation intentions matter in increasing physical activity?
Emely de Veta, b, , , Anke Oenemab, Johannes Brugc
a Clinical and Health Psychology, Utrecht University, P.O. Box 80140, 3508 TC, Utrecht, The Netherlands
b Department of Public Health, Erasmus MC University Medical Center, Rotterdam, The Netherlands
c Department of Epidemiology & Biostatistics and the EMGO Institute for Health and Care Research, VU University Medical Center, Amsterdam, The Netherlands
Received 26 January 2010. Revised 23 February 2011. Accepted 25 February 2011. Available online 4 March 2011.
http://dx.doi.org/10.1016/j.psychsport.2011.02.008, How to Cite or Link Using DOI
Cited by in Scopus (1)

Abstract
Objectives
To examine 1) the specificity and number of implementation intentions people form for increasing physical activity, 2) the relation between motivation and the number and specificity of implementation intentions, and 3) the relation between number and specificity of implementation intentions and physical activity change.

Design
Content analyses of implementation intentions and prospective design.

Methods
Secondary data analyses on the implementation intentions 342 adults made in a larger randomized controlled trial. Implementation intentions formed at baseline were rated on specificity. BMI, self-concordance and intentions to increase physical activity were assessed at baseline. Physical activity was assessed at baseline and again two weeks later.

Results
Respondents formed on average 2.18 (SD = .84) implementation intentions, but over 30% did not form at least one specific implementation intention. Individuals motivated to increase physical activity formed better, but not more implementation intentions. Regardless of their motivation, respondents who formed better implementation intentions were more physically active two weeks later. The number of implementation intentions people formed was not related to physical activity, except when additional implementation intentions were formed with maximal specificity.

Conclusions
Forming implementation intentions of maximal specificity is crucial for behaviour change. Implementation intention interventions might become more effective if individuals are trained to form specific implementation intentions, especially to specify ‘when to act’.

Replies

  • LisaB55
    LisaB55 Posts: 35 Member
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    This is interesting, but it would be nice to know what the "implementation intentions" we're.