Implementation Intentions: 4 Steps to Creating Lasting Habits

Since our habits shape us into who we are becoming, it’s important to learn about implementation intentions.

The reality is, we are being formed in one direction or another. 

We’re being conformed to look, think, act, and believe like the world. OR we’re being transformed to look, think, act, and believe like the Lord. As His disciples, we should be seeking the latter, don’t you agree?

But if we’re not careful, or intentional, the default is being conformed. That’s why we can’t just wake up and live life and hope for the best.

Eight Areas of Attention

We must consistently do what helps us become who He’s called us to be in the 8 Areas of Attention:

• • Faith walk

• • Family relationships

• • Friendships

• • Service/Business

• • Stewardship

• • Wellness

• • Passions

• • Dwelling

So how do we do that?  By building the right kind of habits. 

4 Steps to Habit Formation:

1. 1. ATTENTION – notice the decisions + actions we repeatedly make and how they are forming or mis-forming us
   2. INTENTION – identify a habit to build, or swap a mis-forming habit, that will help form us in an area.
   3. MOTIVATION – understand what gets that new habit going and keeps it going even when we don’t feel like it
   4. IMPLEMENTATION – get practical about what we will do, when, where, and why. Then do it! Over time we transform, because those habits become part of our nature. 

Over time we transform, because those habits become part of our nature. 

I’m currently reading Practicing the Way by John Mark Comer and learning how to look more like Jesus through practice. This comes from being with Him and becoming like Him. The end result is doing what He did. 

Take a look at the Sermon on the Mount in Matthew’s gospel. It feels like Jesus sets a high bar for how we are to live in His Kingdom. However, notice how He begins and ends his teaching. “Whoever practices these commands…and therefore everyone who hears these words of mine and puts them into practice…” 

John Mark Comer points out, “Jesus begins and ends the Sermon on the Mount with a call to practice. Yet most people think they will grow to be more like Jesus through trying hard rather than training hard. The exact opposite is true.”

Training vs. Trying

We know this doesn’t happen by simply waking up and going about the day or just trying harder.

Take for example, when I decided to up my running game from a 5K to a 10K. Did I get quality running shoes, walk to my driveway, and just try hard to run the race?  Nope. I’d only get so far and then collapse on the side of the road. Why?  Because I was not currently the kind of person who could run 6.4 miles without stopping. 

A 10K wasn’t impossible, it just wasn’t possible for me without training by my habits. 

For the next several weeks I trained- 3-4 times a week. I put on my shoes, stretched at the end of the driveway, and gradually ran a little further each day.  And do you know what happened? Through training, I became the kind of person who could run a 10K without stopping. Along the way, I also became healthier, more energetic, stronger, and more focused. 

I had to approach my formation in this area by training through habits. 

The same is true of any area in which you or I want to grow. The best part is, as believers, we don’t have to do it alone. And good thing, cuz it doesn’t happen by sheer willpower. 

Willpower

Willpower is a finite resource: there’s only so much we can do in and of ourselves.

While self-effort is part of the equation, it’s not the solution in and of itself. Becoming who He has called us to be comes by the power of His Spirit. John Mark Comer writes, “The main function of self-effort in our formation is to do what we can do. Make space to surrender to God via the practices of Jesus so God can do what we can’t – transform us.”

When it’s tempting to give up and think we’ll never get there, we must keep in mind Galatians 6:7-9.

If we sow habits to what comes naturally (our fleshly desires), we will be conformed to this world. If we sow habits His Spirit calls us to, we will be transformed to look like Him.

Partnering WITH-God over time produces a harvest we can’t achieve alone.

Implementation Intentions

So how do we partner with Him to build habits that form us over time…aka habits that last? 

• • Prayerfully identify an area that needs attention

• • Ask for His wisdom to specify an intention

• • Lean into how He created our personal motivation

• • Put it all together with Spirit-led implementation

We’re talking about the final habit formation step: IMPLEMENTATION, meaning actually doing it, not just saying “I should.”

James Clear calls it in his book, Atomic Habits , implementation intentions –

I will (ACTION) at (TIME) in (PLACE) because (WHY). 

Implementation intentions are simply a formula that includes the what, the when, the where, and the why. 

What habit will I do?  When will I do it? Where will I do it? Why will I do it? 

Note: I added the why because we are women stewarding our time to build a WITH-God Life + Biz. Therefore, our efforts should connect to a Kingdom purpose larger than us.

Let’s break each part down so you can use it to create a habit that lasts.

Four Steps to Creating Lasting Habits

• • WHAT HABIT WILL I DO? It’s time to commit to a specific habit. Assess your current habits (see Build Habit Awareness to Grow in Life + Biz). Set an intention for a habit swap (see Intentional Habit Formation For Growth Over Time ). My main advice is to start small with just one habit. Examples include: reading your Bible and prayer journaling before starting your day, unplugging from work at a certain time to be with family, reaching out to support a friend, daily exercise, or a nightly kitchen reset. Choose one habit to focus on repeatedly.

• • WHEN WILL I DO THIS HABIT? Identifying a habit is just the first step. Deciding when you’ll do it is crucial for consistency. Use my 2 REFILLS + 3 POUR OUTS Time Blocking Method to find a suitable time for your new habit. You’ll find this easier than just time-blocking your to-do list on a Google calendar or paper planner. If you’re not familiar with this method, grab my free time blocking guide at redeemhertime.com/block. Your chosen time could be specific (e.g., 6 am or 6 pm) or more general (e.g., morning or evening). Ensure the habit fits into your existing routine and gets the focused attention it needs. For example, you could pray journal during your morning refill, turn off notifications at 9 am, walk at 4:30 pm after work, have a daily dinner conversation with your spouse, or reset the kitchen after dinner. The frequency of the habit (daily, workdays, etc.) will help it take root faster.

• • WHERE WILL I DO THIS HABIT? The location for your habit should be intuitive based on the WHAT and WHEN. If you read your Bible at 6 am, choose a cozy spot on the couch, not your office. For fitness habits, decide between the gym or home. A home workout space with the necessary equipment and a plan can be just as effective as the gym. For habits like a weekly date night, the location might vary but should be chosen in advance to avoid defaulting to distractions (ask me how I know).

• • WHY AM I DOING THIS HABIT? Implementing a new habit goes against your natural inclinations. As Christians, our purpose goes beyond how we look in the world’s eyes. How we use our time should tie to what we are ultimately called to that will last longer than us. That is to love and glorify God and serve others for the purpose of inviting others into the WITH-God Life. Your why will keep you motivated. Whether it’s spending time with the Lord to hear His voice, unplugging to support loved ones, prioritizing exercise for health and energy, or maintaining a tidy home for godly hospitality, your unique reasons will sustain your commitment. So, what’s your WHY?

Putting it All Together – WHAT + WHEN + WHERE + WHY.

Hopefully, you learned your habit motivation style from my previous post, Types of Motivation and How to Stay Consistent with Your Habits. Just in case you’re not used to it yet, here’s a quick reminder…

Responder, Challenger, Investigator, Doer

If you’re a RESPONDER, you’ll want to involve others in some way to keep you accountable, especially with the WHERE. Will you meet up in person, message to check in, or ask someone to pray?

If you’re a CHALLENGER, you’ll want to tie what you’re committing to do to who you want to become, especially with the WHY. How will doing this help you be authentic to the person you want to be?

If you’re an INVESTIGATOR, you’ll want to get clarity before you start on the steps you’ll take, especially with the WHAT. How does what you’re doing make sense for you?

If you’re a DOER, you’ll want to build it into a schedule to keep you consistent, especially with the WHEN.  How will you make this a regular routine that keeps you focused?

When you don’t just think through the parts of an IMPLEMENTATION INTENTION, but also put your full commitment behind it, welcome His Spirit to empower you, and include the type of support you’ll need, you’ll find that HABIT FORMATION becomes easier for you and you’ll start being formed in the direction He’s calling you. As you find success in implementing that ONE HABIT such that it becomes automatic, you can then use that momentum to move on to a new one…

But it all starts with deciding on ONE HABIT. 

What is your WHAT + WHEN + WHERE + WHY (aka your implementation intention)? Come share on this post inside the REDEEM Her Time Community where you’ll find the support to keep you focused on doing it, no matter how busy life gets over the summer. 

Redeem Her Time – Podcast and Community

Be sure you’re subscribed to the podcast and are a member of the REDEEM Her Time Community because, over the next few months, I’ve invited guests on to help us think about our habits in each of the eight areas of attention so we can stay consistent, balanced and growing through the summer months when it’s tempting to throw out anything that feels routine-ish. 

If you want a deeper level of support be sure to grab a Busyness Breakthrough Call before you get caught up in the busyness of summer at redeemhertime.com/breakthrough.

Visit the REDEEM Her Time Website https://redeemhertime.com

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