A 30-second exercise to 3X your follow through by Steven Kotler

In the early 2000s at the University of Bath, a team of researchers led by Sarah Milne conducted a simple experiment with the goal of promoting exercise participation.

Two-hundred-forty-eight adults were randomly assigned to one of three groups:

Group one was instructed to read a few paragraphs from a random novel before working out.

Group two a pamphlet on the heart benefits of exercise.

But the third group received a different set of instructions.

In addition to reading the pamphlet, they were told to use the following sentence to formulate an exact workout plan:

"During the next week, I will partake in at least twenty minutes of vigorous exercise on [DAY] at [TIME] OF DAY in [PLACE]."

The results?

• 38% of participants in the first group exercised at least once per week
• 35% of participants in the second group exercised at least once per week
• 91% of participants in the third group exercised at least once a week

That wasn’t a typo.

Writing a single sentence nearly tripled the likelihood of participants following through on the goals they set.

Although more research is required to establish the true efficacy of implementation intentions––the scientific name for this process––the implications are profound.

By engaging in this 30-60 second exercise, we can increase our capacity to follow through on our big goals––and the daily action steps required to achieve them––by orders of magnitude.

For example:

• If you’re struggling to wake up without hitting snooze, you can use this tool during your end of day planning or bedtime journaling
  
  
• If you want to stay focused on an important project, you can take a few moments to write out your implementation intentions before beginning a deep work block
  
  
• If you want to be more present with your family, you can stack this into your end of day review before you leave the office

The point here is simple.

Tiny hinges swing big doors.