📌 Implementation Intentions

Why “If X, then Y” helps you follow through even when motivation fails

Introduction

Implementation intentions are a strategy from behavioral psychology that link specific situations to specific actions using an “If X, then Y” format.

Examples:

“If I wake up, then I’ll meditate for 5 minutes.”
“If I open Instagram, then I’ll close it after 2 minutes.”
“If it’s 9 PM, then I’ll start winding down.”

These simple, pre-planned cues help bridge the gap between intention and action and drastically improve follow-through by automating your response to triggers.

Why it matters to you

Most digital distractions follow a pattern:

Trigger → Impulse → Action
Bored → Tap a notification
Stressed → Check messages
Tired → Scroll until midnight

The problem isn’t that you don’t care; it’s that you haven’t decided what to do when it happens.

Implementation intentions create mental shortcuts. So when the trigger shows up, your brain already knows the next move building no hesitation, no debate.

How Jolt uses this science to help you

Jolt lets you embed "If-Then" logic into your day by default:

1. Scheduled Sessions

“If it’s 10AM, then I focus.”

→ Sessions auto-lock apps and start your focus window requires no thinking.
2. App Limits

“If I hit 30 minutes on Twitter, then I stop for the day.”

→ Once the limit is crossed, access ends, turning your intention into a boundary.
3. Medium Mode & Breathing Prompts

“If I override this block, then I take a breath and reflect.”

→ Jolt inserts structured responses into the moments where you’d otherwise default to impulse.

You don’t need more motivation.

You need a plan for when motivation disappears.

📌 Implementation Intentions

Introduction

Why it matters to you

How Jolt uses this science to help you

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