Implementation Intentions

The capture habit precedes all systems

Install a Capture Reflex with Implementation Intentions

Externalization creates accountability

Externalize Three Hidden Commitments as Implementation Intentions

Batch processing beats continuous processing

Schedule Three Fixed Processing Windows for One Day

Capture triggers and routines

Design and Test One Capture Trigger Linked to an Existing Habit

Build capture into your environment

Place Three Capture Tools in Your Environment Using If-Then Triggers

Attention allocation is a choice

Run a Chosen-vs-Drifted Attention Audit for One Workday

Attention follows intention

Write a Nightly Intention Card for Five Consecutive Days

The environment shapes attention

Audit and Redesign Your Workspace to Support Focus

Attention residue lingers

Build a Two-Minute Transition Ritual Between Tasks

Agent reliability matters more than agent sophistication

Build a Minimal Daily Agent in Todoist

Triggers are the entry points of behavior

Create an Implementation Intention in Todoist

Time-based triggers

Set Up a Time-Triggered Reflection Practice in Todoist

Missed triggers

Redesign a Failed Trigger in Todoist

Social triggers

Set Up a Social Accountability Trigger in Todoist

Time pressure as a decision tool

Use a Pomodoro Timer in Toggl Track to Force a Decision

Pre-flight checks

Build a Pre-flight Checklist in Todoist

Deadlock prevention

Break a Personal Deadlock Using Implementation Intentions in Todoist

Delegation to habits

Design and Track Your Habit Delegation in Notion

Delegation to environment

Design Environment Triggers in Notion

Know when to stop optimizing

Set a Stop Rule for an Over-Optimized Project in Todoist

Optimization sprints

Schedule and Execute Your First Agent Optimization Sprint in Todoist

The agent creation process

Blueprint Your First Behavior Agent in Notion

Agent deployment is not instant

Design a 90-Day Agent Deployment Plan in Notion

Agent maintenance schedule

Schedule Recurring Reviews for Your Cognitive Agents in Todoist

Agent inheritance

Design a New Habit by Inheriting Components in Notion

Workflow triggers

Create Workflow Triggers in Todoist Using Implementation Intentions

The power of routine

Design and Track Your First Routine Container in Todoist

Spaced repetition for retention

Build a 10-Card Spaced Repetition System in Notion

The information processing habit

Build Your Information Processing Habit in Todoist

Output frequency matters

Build an Output Frequency Tracker in Google Sheets

Ship early ship often

Ship an Unfinished Output Using Toggl Track to Time Your Iteration

The daily review

Set Up a 5-Minute Daily Review in Obsidian

Share reflections selectively

Map a Stuck Reflection Using Implementation Intentions in Notion

Keyboard shortcuts as tool mastery

Track Shortcut Installation Progress in Toggl Track

Social habits

Create a Two-Week Social Habit Contract in Notion

Habit systems versus habit goals

Design a Recurring Habit System in Todoist

The routine is the behavior itself

Script a Habit Routine in Obsidian Using Implementation Intentions

Micro-chains for complex tasks

Build a Micro-Chain Task Tracker in Todoist

Design systems that minimize willpower requirements

Map and Eliminate Decision Points in Todoist

Pre-commitment replaces willpower

Create a Three-Layer Pre-commitment Contract in Habitica

Routine replaces willpower

Build a 21-Day Routine Template in Notion

Crisis mode behaviors

Build Your Crisis Protocol Card in Notion

Gradual restart versus full restart

Design a 7-Day Graduated Restart Protocol in Notion

Automation of relationship behaviors

Build Relationship Automation Templates in Todoist