A written if-then plan beats motivation alone
What they found
People who wrote down exactly when and where they would exercise did it far more often than people who were merely motivated - about 91% versus 35-38% in one week.
How they know
248 people were split into three groups - information only, a motivation boost, or motivation plus a written "if-then" plan naming a day, time and place - and their exercise was tracked.
What it means for you
Motivation is rarely the missing piece; a concrete plan is. Write "On [day] at [time] I will do [X] at [place]" and you close most of the gap between wanting and doing.
The limits
One behaviour, one week, self-report; the effect is strongest for things you already intend to do.
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