Research paper
Adriaanse MA, Gollwitzer PM, de Ridder DTD, de Wit JBF, Kroese FM. Breaking habits with implementation intentions: a test of underlying processes. Pers Soc Psychol Bull. 2011 Apr;37(4):502-513. doi:10.1177/0146167211399102. Epub 2011 Feb 11. PMID: 21317315.
Why we cite it
Reveals the specific cognitive mechanism by which implementation intentions break habits — and it's not what you'd expect. Rather than replacing one automatic behavior with another, counterhabitual implementation intentions eliminate the cognitive advantage the old habit has, creating space for deliberate choice. The replacement behavior does NOT become automatic; strong goal intentions are still required. Relevant to the project because it means if-then plans are a tool for creating flexibility, not for installing new autopilot behaviors.