The implementation intention is: a specific action plan to achieve the goal. The concrete form of the execution intention is "If situation A happens, I will take action B". Scenario A here usually refers to a specific time and place. For example, by 6 pm, I will go to xx gym to exercise for an hour. By 8 o'clock in the evening, I will turn on my computer/mobile phone to practice memory software for an hour, read xx books for an hour and so on.
Compared with "goal intention" (for example, I want to exercise), "execution intention" (I go to the gym at 8 o'clock every night and run for an hour) can obviously improve the probability of action. This is because the intention of execution makes the prompt of action more obvious. When making an execution intention, the corresponding time and place will become a prompt. At the same time, the implementation intention also stipulates specific actions. We only need to do it, without thinking about how to do it temporarily, which improves the efficiency of action and avoids delay.
At the same time, you can also stimulate action by changing environmental cues. For example, if you want to recite words before going to bed, put the word book on the bed.
The method provided by neuroscientists to improve our mobility is dopamine control.
The so-called dopamine control method means that when we complete a certain task, overcome a certain difficulty and experience success, the brain will secrete dopamine and make us feel happy. In order to "feel this pleasure again", the brain will enhance its interest in learning this behavior, thus strengthening learning.
A useful method in dopamine control method is to split large targets into small targets in stages. This method has many advantages: first, it reduces the psychological difficulty and pressure of "acting immediately" and provides the possibility of increasing the total amount of achievements (every time you complete a little, you will be one step closer to success); Secondly, every completion of a small part will make us feel that we have made progress, have a sense of accomplishment, can taste the joy of success, and help to enhance our self-confidence; Third, repeated output is conducive to the improvement of technology (the more you do, the more you feel and the more you have ideas).
For example, learning the ability of fast reading requires a certain effort at every step, from the habit of reading one word at the beginning to reading five or six or more words at a time, to the overall perception, the direct reflection of eyes and brain, and fast reading and understanding words. Some people give up after thinking about it, while others give up halfway because of some difficulties or boring practice. But if you set multiple small goals in stages during the learning process, the results will be very different. For example, the goal of the first stage is to find out the training principles and methods of fast reading and enhance their confidence in learning; The goal of the second stage is to practice the "Elite Speed Reading Software" for one hour every day as required to ensure a training time (the software has a level setting, and the level or the requirements of each training can also be used as the stage goal); The goal of the third stage is to find a book that you want to read but is not difficult after software training, and then finish reading the book with the fast reading method you have mastered. ...
There is no specific standard for how many or how many small phased goals a big goal should be divided into. The key point is that the small target will not produce too much psychological burden and make you feel "just right".