If-then Plans Research Articles

The Cue-Response Mental Link: Its Critical Role in the Downregulation of Disgust by Perspective Taking Implementation Intention.

Implementation intentions are if-then plans that create a mental link between a situational cue and a goal-directed response that people can form to help them achieve emotion regulation goals more effectively. The main goal of this study was to determine if forming the goal intention to not get disgusted together with a perspective taking implementation intention is more effective than forming the goal intention to not get disgusted that spells out the same perspective taking strategy but without linking it to the cue. Eighty-six female participants viewed disgusting, neutral, and pleasant pictures under four instructions: no emotion regulation instructions (CG), the goal intention to not get disgusted (GI), this goal intention furnished with the perspective taking regulation strategy (GI-PT), and this goal intention in tandem with the perspective taking implementation intention (PT-II). Compared with CG, GI, and GI-PT participants, PT-II participants showed a significantly larger decrease in disgust when seeing the disgusting pictures. This effect remained constant across repeated exposure to the critical contents and was larger among individuals who did not consciously try to reappraise the disgusting pictures than among individuals who consciously tried to reappraise them. Valence rating, arousal rating, and sympathetic activity did not significantly differ between conditions. We conclude that it is the if(situational cue)-then(goal-directed response) link created by forming the perspective taking implementation intention that accounts for the positive effect on disgust and not simply the information about the perspective taking behavior to adopt.

Improving social connection with weak ties and strangers: effects of a new micro-intervention on interaction quality and social behavior

ABSTRACT We propose that the emotional quality of people’s interactions with acquaintances (i.e. weak ties) and strangers contributes to well-being. We test whether a new micro-intervention can raise the quality of these interactions. We randomized young adults (N = 335) to this connectedness micro-intervention or a control intervention. Both interventions were delivered via a psychoeducational video followed by a brief conversation with a virtual human, with whom participants developed if-then plans to carry out their assigned behavioral goal. Pre-intervention, high-quality weak-tie and stranger interactions were associated with lower loneliness and greater mental health, independent of strong-tie interaction quality. Experimental data showed that the connectedness intervention improved the emotional quality of participants’ interactions with weak ties and strangers over 2 days, evident in participants’ episodic self-reports and faster in-lab conversational response time. Discussion centers on implications for developing scalable behavioral interventions to improve well-being.

Effect of planning interventions on parent supervised oral health behaviors in primary school-age children: a randomized controlled trial.

To compare the effect of planning interventions on self-reported changes in parents supervised oral health-related behaviors (OHRBs) and associated clinical oral health parameters for primary school-age children. In total, 110 parent-child pairs (children aged 3 to 8 years) were randomly assigned to either of the two groups. In the "action planning" group, parent participants of the pair were asked to make an "action plan" using the "how, when, where" format for their child OHRBs. In the "implementation intention" group, parents were asked to form an "if-then plan" to improve OHRBs for their child. Self-reported changes on target OHRBs, change in plaque scores, change in plaque stagnation areas, and change in caries status of tooth surfaces were observed at 2, 8, and 12 weeks. Overall OHRBs scores changed significantly from baseline to 12 weeks for both interventions. The scores were significantly better with "if-then" planning than "action planning" (z = 4, P < .001) at 12 weeks. Plaque scores also changed significantly from baseline to 12 weeks for both interventions, and improved significantly more with "if-then" planning (16.20 ± 5.24) than "action planning" (50.66 ± 11.24) at 12 weeks. The number of plaque stagnation areas also changed significantly from baseline to 12 weeks for both interventions, and improved significantly more with "if-then" planning at 12 weeks (12.80 ± 5.33) than "action planning" (42.76 ± 10.34) (t = -11.55, P < .001). There was significant change in the caries status of sound tooth surfaces with "action planning" at 12 weeks (z = 116.50, P = .023). There were no new caries lesions reported with "if-then" planning at 12 weeks. The study observed significant improvement in OHRBs and associated oral health parameters with planning interventions, preferring "if-then" planning over "action planning." It also elicited significant barriers to behaviors in action.

Owning the plan: The role of autonomous if-then planning for goal progress and action crisis

Autonomous motivation arising from a sense of truly valuing or enjoying one's pursuits (“wanting to do it”) is associated with goal progress and well-being. Likewise, setting an implementation intention in the form of an if-then plan can lead to improved goal outcomes. We introduce the concept of autonomous motivation for if-then plans and study its association with plan enactment, goal progress, and action crisis severity (goal conflict) in the context of a goal study (N = 379). Results suggest that autonomous goal motivation is positively related to autonomous if-then plan motivation. Moreover, analyses reveal a positive synergistic effect of autonomous if-then plan motivation and frequency of plan enactment on goal progress and action crises: Goal progress was boosted, and action crises were minimized with higher autonomous if-then plan motivation and greater frequency of plan enactment. Implications of these results for promoting goal striving are discussed.

Effects of implementation intentions and regulatory fit on subjective binge eating

Introduction: Implementation intentions are if-then plans linking behavior with contextual features, thereby preventing goal shifts away from superordinate goals. Implementation intentions may be an addition to standard treatment for binge eating due to their limited use of cognitive resources. Implementation intention effects may be increased by matching implementation intentions to people's regulatory focus. Regulatory focus theory is a goal-pursuit theory emphasizing the relationship between peoples’ motivational orientations and the way they pursue goals. Methods: In a sample of students with subjective binge eating, reductions in binge eating were compared between two implementation intention conditions, one in accordance with participants’ regulatory focus and one opposite, and two control conditions with only goal setting. Results: Compared to control, both implementation intention conditions showed significant, long-lasting reductions in subjective binge eating. Regulatory focus showed no additional effects. Discussion: Three implementation intention sessions targeting subjective binge eating proved a promising intervention leading to long-term reductions in subjective binge eating. Future research should address its usefulness in clinical populations.

Reducing binge eating through behavioral-focused versus emotion-focused implementation intentions in patients with binge eating disorder or bulimia nervosa: An experimental approach

Binge eating disorder (BED) and bulimia nervosa (BN) are characterized by recurrent binge eating, episodes of consuming large amounts of food in a discrete period of time associated with a loss of control. Implementation intentions are explicit if-then plans that engender goal-directed action, and rely less on cognitive control than standard treatment options. In a sample with BED and BN, we compared two implementation intention conditions to a control condition. In the behavior-focused condition, implementation intentions targeted binge eating behaviors. In the emotion-focused condition, implementation intentions targeted negative affect preceding binge eating. In the control condition, only goal intentions were set. Each condition comprised three sessions. Participants kept food diaries for four weeks. Compared to the control condition both implementation intention conditions showed significant and large reductions of binge eating that persisted for six months. Effects did not differ between the behavior-focused and emotion-focused implementation intention conditions. These results demonstrate that three sessions on implementation intention formation can lead to long-term reductions in binge eating in patients with BED or BN. Learning how to form implementation intentions seems a recommendable addition to the current standard treatment. Future research could investigate the added value of fully personalized implementation intentions. Clinical trial registration numberNL52600.068.15.

A review of implementation intentions as a tool to benefit high-need patients and healthcare systems: U.S. veterans affairs as an exemplar

Implementation intentions (if-then plans) are an evidence-based behavior change strategy designed to translate behavioral intentions into habits [1]. Despite extensive evidence of its potential utility, this behavior change strategy is underutilized and under-researched in high-need healthcare contexts within the United States (U.S.) which face high rates of chronic conditions and barriers to care such as rurality, lack of resources, and cognitive strain from mental health and neurological conditions [2,3]. Implementation intentions have demonstrated efficacy in promoting many health behaviors proven to mitigate chronic conditions, namely physical activity, healthy diet, and substance use reduction [4–6]. In addition, the accessible, adaptable, and self-driven nature of implementation intentions allow the technique to meet many of the individual and system-level priorities of these high-need care contexts. By being patient-driven, proactive, and personalized, implementation intentions can help these patients cultivate healthy habits as part of their everyday lives. At the systems-level, implementation intentions’ inexpensiveness, scalability, and compatibility with telemedicine platforms allow them to be integrated easily into existing healthcare system infrastructure [7,8]. This review describes these concepts in detail, and uses the Veterans Affairs (VA) healthcare system as an exemplar to provide concrete examples of how and where implementation intentions could be integrated in a healthcare system, within some existing programs, to benefit both the system and individual patients.

Brief Online Interventions to Improve 5K Running

Athletes and coaches strive to identify and learn to use interventions to enhance performance. The goal to be a competent user of psychological skills which aid performance is common among coaches and athletes. However, how frequently such skills are used and how they are learned is less well understood. Many athletes experience plateaus in performance despite efforts to improve, and as such are prime candidates to test interventions to enhance performance. To he present study investigate the effectiveness of learning brief psychological skills among athletes who competed in a weekly 5km time trial whose performances had plateaued. Participants (n = 7) volunteered to follow brief psychological skills training which involved watching brief videos on how to use one of self-talk, reappraisal, if-then plans, or a non-treatment condition, but in the context of the study represent receiving encouragement to mentally prepare. Data analysis compared intervention results with baseline data taken from 2 months of data before the intervention. Results Psychological skills usage associated with finishing 347.37m (p = .019) ahead of baseline. Post-race reflections indicated using psychological skills helped re-appraise fatigue. Findings offer encouraging data on encouraging runners to engage in mental preparation and that following brief psychological skills training is helpful, however, confirmatory research is needed with larger samples.

Can the Brain Strategically Go on Automatic Pilot? The Effect of If-Then Planning on Behavioral Flexibility.

People often have good intentions but fail to adhere to them. Implementation intentions, a form of strategic planning, can help people to close this intention-behavior gap. Their effectiveness has been proposed to depend on the mental formation of a stimulus-response association between a trigger and target behavior, thereby creating an "instant habit." If implementation intentions do indeed lead to reliance on habitual control, then this may come at the cost of reduced behavioral flexibility. Furthermore, we would expect a shift from recruitment of corticostriatal brain regions implicated in goal-directed control toward habit regions. To test these ideas, we performed a fMRI study in which participants received instrumental training supported by either implementation or goal intentions, followed by an outcome revaluation to test reliance on habitual versus goal-directed control. We found that implementation intentions led to increased efficiency early in training, as reflected by higher accuracy, faster RTs, and decreased anterior caudate engagement. However, implementation intentions did not reduce behavioral flexibility when goals changed during the test phase, nor did it affect the underlying corticostriatal pathways. In addition, this study showed that "slips of action" toward devalued outcomes are associated with reduced activity in brain regions implicated in goal-directed control (ventromedial prefrontal cortex and lateral orbitofrontal cortex) and increased activity of the fronto-parietal salience network (including the insula, dorsal anterior cingulate cortex, and SMA). In conclusion, our behavioral and neuroimaging findings suggest that strategic if-then planning does not lead to a shift from goal-directed toward habitual control.

Situational Cues in Thoughts About the Future

Abstract: Based on stimulus–response learning accounts, we argue that including situational cues in thought about intended actions is an important aspect of self-regulation success in general and in successfully implementing delayed intentions. Accordingly, in Study 1 ( N = 328), we replicate a previous study and show a positive relationship between the self-reported inclusion of situational cues in thoughts about intended actions and beliefs of self-regulation success. In Study 2 ( N = 136), we find a similar tendency when measuring self-regulation success with an assigned task to be completed within one week. Our results fit with if-then planning perspectives on how to facilitate novel behavior and recent perspectives that attribute self-regulation success to beneficial habits.

Virtual group-based walking intervention for persons with schizophrenia: A pilot randomized controlled trial

Persons with schizophrenia have reduced cardiorespiratory fitness (CRF), a predictor of all-cause mortality. Exercise is effective for improving CRF; however, motivational challenges affecting those with schizophrenia impact exercise engagement and maintenance. Virtual Physical Activity Can Enhance Life (Virtual PACE-Life), a multicomponent walking intervention guided by self-determination theory (SDT), was developed to target CRF in this population while addressing motivational difficulties. Virtual PACE-Life includes live video-delivered group walking sessions, Fitbit activity tracking, recommendations for home-based walking sessions, goal setting, and if-then plans. The present study was a 16-week pilot randomized controlled trial that evaluated the impact of Virtual PACE-Life against Fitbit Alone in a sample of 37 participants with schizophrenia on intermediate targets (competence, autonomy, and relatedness satisfaction, autonomous motivation), proximal outcomes (Fitbit-measured steps/day and minutes spent walking), and the primary outcome (CRF using the 6-min walk test). Blinded research staff completed assessments at baseline, midpoint, posttest, and one-month follow-up. Analysis of covariance and hierarchical linear regression analyses were used to evaluate group differences at each timepoint controlling for baseline. Attendance at Virtual PACE-Life groups was 58% and Fitbit adherence was above 70% in both conditions. Intent-to-treat results indicated greater competence and autonomy satisfaction for Virtual PACE-Life but not in relatedness satisfaction or autonomous motivation. There were no group differences in proximal or primary outcomes during the intervention period. Completer analyses showed improvements in steps/day and autonomous motivation favoring Virtual PACE-Life. Future research is needed to maximize the exercise and CRF benefits of virtual group-based exercise for persons with schizophrenia.

Instant habits versus flexible tenacity: Do implementation intentions accelerate habit formation?

Implementation intentions (strategic "if-then" plans) have been shown to support behaviour change. This may be achieved by mentally forming stimulus-response associations, thereby promoting habit formation. Does this deliberate attempt to instal "strategic automaticity" only offer advantages, or does it also come at the cost of reduced flexibility that characterises learnt habits? To investigate this, we tested healthy, young participants on a computerised instrumental learning task. Critically, we introduced implementation intentions ("if I see stimulus X, then I will respond") versus goal intentions ("for outcome Z, I will respond)" during instrumental acquisition, and subsequently assessed behavioural flexibility in an outcome-revaluation test. In Experiment 1, we conducted a between-subjects manipulation of strategic planning, and in Experiment 2, a within-subject manipulation. We hypothesised that implementation intentions would lead to strong stimulus-response associations and consequently impair performance when the signalled outcome value changed and therefore required a different response, while benefitting performance when the outcome value (and required response) remained the same. We found that implementation intentions supported instrumental learning, but impaired test performance overall (most robustly in Experiment 2), irrespective of whether the signalled outcome value had changed. We argue that this general detrimental effect of implementation intentions on test performance is likely a consequence of their negative effect on stimulus-outcome learning. Our findings warrant caution when applying if-then plans to situations where the agent does not already possess perfect knowledge of behavioural contingencies.While implementation intentions may support efficient and fast behavioural execution, this may come at the expense of behavioural flexibility.

Acceptability of reducing sedentariness using a mobile-phone application based on 'if then' plans for people with psychosis: A focus-group study conducted in North West England, UK.

Objective:To understand the acceptability of (a) reducing sedentary-behaviour in people with psychosis using ‘if-then’ plans and (b) the proposed app content.Design:Qualitative acceptability study.Method:Three structured focus-groups and an interview were conducted with eight participants who had experience of a psychotic episode. They discussed sedentary-behaviour, being more active, critical situations in which they may be tempted to be sedentary and solutions to these (the if-then plans), and a mock-up of the mobile application. The Theoretical Framework of Acceptability (TFA) was used to analyse qualitatively the transcripts.Results:All TFA constructs were coded in each of the transcripts. The idea of reducing sedentary-behaviour was acceptable to people with psychosis, participants knew the importance of being more active, however it is not always their main priority. Likewise, the proposed content of the app was found to be acceptable, with participants already using some of the proposed solutions.Conclusion:This was the first study to use the TFA framework to assess the acceptability of an app that uses critical situations and solutions (‘if-then plans’) to help reduce sedentary behaviour for people with psychosis. In this sample (male, English speaking mainly white people), participants understood the benefits of being more active. However, reducing sedentary-behaviour is not the main priority of this population and being sedentary has benefits when their mental-health is bad.

A single item measure of self-control – validation and location in a nomological network of self-control, boredom, and if-then planning

Self-control is a highly adaptive human capacity and research on self-control is booming. To further facilitate self-control research, especially in conditions where time-constraints might render the use of multi-item measures of self-control problematic, a validated time-efficient single item measure would be an asset. However, such a measure has not yet been developed and tested. Here, we address this gap by reporting the psychometric properties of a single item measure of self-control and by assessing its localization within a larger theorized psychometric network consisting of self-control, boredom and if-then planning. In a high-powered (N = 1553) study with paid online workers from the US (gender: 47.3% female, 51.7% male, 1% other; age: 40.36 ± 12.65 years), we found evidence for the convergent validity (Brief Self-Control Scale), divergent validity (Short Boredom Proneness Scale and If-Then Planning Scale), and criterion validity (objective and subjective socio-economic status) of the single item measure of self-control (“How much self-control do you have?”). Network psychometrics further revealed that the single item was part of the self-control subnetwork and clearly distinguishable from boredom and if-then planning, which together with self-control form a larger psychometric network of psychological dispositions that are relevant for orienting goal directed behavior. Thus, the present findings indicate that self-control can be adequately captured with the single item measure presented here, thereby extending the methodological toolbox of self-control researchers by a highly-time efficient measure.

Enhancing well-being and alleviating depressive symptoms in people with HIV/AIDS: An intervention based on if-then plans with self-affirming cognitions.

Effective antiretroviral treatment has increased the life expectancy of people living with HIV, and currently, the challenges of prominent importance appear to be mental health issues. This preregistered study among adults living with HIV/AIDS investigated the effectiveness of a brief self‐affirmation intervention framed in terms of if–then plans (i.e. self‐affirming implementation intentions [S‐AII]) against both active and non‐active control conditions, forming non‐affirming implementation intentions and mere goal intentions, respectively. The primary outcomes were defined as a reduction of depressive symptoms and enhancement of well‐being, along with secondary outcomes as positive other‐ and self‐directed feelings. A total of 162 individuals were assessed for eligibility, and 130 (aged 18–74 years) were randomized to the study conditions. Intervention effects were estimated through intention‐to‐treat analysis, using linear mixed models. The S‐AII intervention yielded improvements in overall well‐being over 2 weeks (d = .23), primarily driven by positive changes in emotional (d = .24) and social (d = .30) dimensions of well‐being. There were no significant differences in depression or secondary outcomes. Based on a minimal clinically important difference index, the S‐AII intervention resulted in improvement in well‐being in approximately 40 percent of participants. Nevertheless, further systematic research is needed to optimize self‐affirmation‐interventions, before their application in real‐life contexts.

Effects of self-instructed stimulus-affect plans on indirectly measured and self-reported evaluative responses

Repeatedly experiencing a specific stimulus-affect contingency influences subsequent evaluative responses towards the respective stimulus (e.g., evaluative conditioning). In the present research, we provide further evidence that verbally processed stimulus-affect contingencies in the form of if-then plans have comparable evaluative consequences. We present three studies (N = 323) in which participants verbally linked cupcakes to either a positive (“delicious”) or a negative (“disgusting”) affective response while being instructed with the same health-related goal. We tested the evaluative consequences of processing these verbal stimulus-affect plans in a valence-based response-compatibility paradigm (Implicit Association Test, IAT) and self-reported liking ratings. We failed to observe the predicted effect in the first study and updated the methodology for the following two studies. With the updated procedure (two studies, N = 239), we found the hypothesized effect that processing a verbal stimulus-affect plan influences subsequent responses in the IAT and self-reported ratings in an evaluatively congruent direction. We discuss these results in relation to similar effects following directly experienced stimulus-affect contingencies and instructed evaluative conditioning. Furthermore, our present research highlights the potential to use verbal self-instruction in a stimulus-affect format to self-regulate one's evaluative responses towards specific stimuli (e.g., unhealthy snacks).

Changing pace: Using implementation intentions to enhance social distancing behavior during the COVID-19 pandemic.

Since the first case of COVID-19 in the U.S. on January 20, 2020, the disease caused by the new strain of coronavirus has spread exponentially across the country. While the spread of this disease can be significantly slowed if people practice "social distancing," it is difficult to break old habits and acquire new behaviors at the needed speed. The purpose of this study is to challenge how health risk messages are currently communicated (specifically by considering how the Center of Disease Control (CDC) communicates its recommendations for social distancing) and suggest an alternative way. We tested and applied the use of a robust behavioral intervention known as "if-then" plans (plans that spell out in advance how one wants to achieve a goal they have previously set) to encourage the acquisition of a new behavior (e.g., social distancing) during this time of crisis. Using a longitudinal mixed design (within-/between-subjects study) daily diary study, we hypothesized and observed (via multilevel modeling) that those randomized into the experimental group (those who created and practiced if-then plans) demonstrated increased social distancing over time, whereas engagement in social distancing did not change in the control condition (those who observed the CDC guidelines). These results were sustained in a 3-week follow-up examination for those who were strongly committed to the goal to social distance. Such evidence suggests that risk communication messaging that includes if-then plans is an effective way of acquiring new behaviors. (PsycInfo Database Record (c) 2022 APA, all rights reserved).

The self-regulation of face touching - a preregistered experiment testing if-then plans as a means to promote COVID-19 prevention

Objective: Reducing face touching could help slow COVID-19’s spread. We tested whether implementation intentions, a simple-to-use behaviour change intervention, reduce face-touching behaviour effectively. Design: In this pre-registered online study, we utilised a novel way to collect behavioural data during a pandemic. We obtained video recordings of 156 adults while performing three engaging tasks for four minutes each. After the baseline task, participants formed the goal to avoid touching their faces; some participants also formed implementation intentions, targeting either the frequency or duration of face touching. Main Outcome Measures: The 468 videos were rated by two independent raters for face touching frequency and duration. Results: Face touching was widespread. Compared to the baseline, there was a slight reduction in the frequency of face touching after the experimental manipulations. We observed a significant decrease in the length of face touching only for participants with duration-focused implementation intentions. Conclusion: While implementation intentions have effectively downregulated other unwanted behaviours, they did not reduce the frequency of face-touching behaviour. Still, duration-focused implementation intentions appear to be a promising strategy for face-touching behaviour change. This highlights the need for further optimisation and field research to test the effectiveness of implementation intentions in everyday life contexts.

Struggles and strategies in anaerobic and aerobic cycling tests: A mixed-method approach with a focus on tailored self-regulation strategies.

Endurance sports pose a plethora of mental demands that exercisers have to deal with. Unfortunately, investigations of exercise-specific demands and strategies to deal with them are insufficiently researched, leading to a gap in knowledge about athletic requirements and strategies used to deal with them. Here, we investigated which obstacles exercisers experience during an anaerobic (Wingate test) and an aerobic cycling test (incremental exercise test), as well as the strategies they considered helpful for dealing with these obstacles (qualitative analysis). In addition, we examined whether thinking of these obstacles and strategies in terms of if-then plans (or implementation intentions; i.e., "If I encounter obstacle O, then I will apply strategy S!") improves performance over merely setting performance goals (i.e., goal intentions; quantitative analysis). N = 59 participants (age: M = 23.9 ± 6.5 years) performed both tests twice in a 2-within (Experimental session: 1 vs. 2) × 2-between (Condition: goal vs. implementation intention) design. Exercisers' obstacles and strategies were assessed using structured interviews in Session 1 and subjected to thematic analysis. In both tests, feelings of exertion were the most frequently stated obstacle. Motivation to do well, self-encouragement, and focus on the body and on cycling were frequently stated strategies in both tests. There were also test-specific obstacles, such as boredom reported in the aerobic test. For session 2, the obstacles and strategies elicited in Session 1 were used to specify if-then plans. Bayesian mixed-factor ANOVA suggests, however, that if-then plans did not help exercisers to improve their performance. These findings shed novel light into the mental processes accompanying endurance exercise and the limits they pose on performance.

Mental contrasting with implementation intentions as a technique for media-mediated persuasive health communication

ABSTRACT Mental Contrasting with Implementation Intentions (MCII) is a self-regulation strategy that combines the strategies mental contrasting (MC) in which individualscontrast a desired future with the current reality with the strategy of forming implementation intentions (II), which involves making concrete if-then plans (implementation intentions, II) to overcome the obstacles standing in the way of the desired future. Numerous studies across behavioral domains have demonstrated the effectiveness of this strategy in supporting people to adopt health-promoting behaviors or changing unhealthy behaviors. However, research on MCII has so far neglected the applicability of the concept in media-mediated persuasive health communication. This conceptual review aims to demonstrate and examine the potentials and effects of MCII as a technique to tailor media-mediated persuasive health messages and their dissemination through different media channels. In doing so, it draws on existing models of health behavior change, especially individuals’ threat and coping appraisals. Potential effects of MCII on these cognitive factors are discussed, and practical implications for health message design are outlined.