In simplest terms, Mental Contrasting with Implementation Intentions (MCII) is a non-fluffy, scientifically proven technique that makes us think positively about a goal (e.g. what it feels like to achieve it, the benefits of achieving it), and then think about what's holding us back (i.e. the obstacles). Typing or writing down the details of each step is recommended. MCII is said to assist in the development of good habits, the elimination of bad habits, and goal achievement. Decades of research led by Gabriele Oettingen has seen the technique produce successful results for weeks after completing the exercise. But if you're prone to procrastination, it might be best to complete this exercise daily.

a non-fluffy, scientifically proven technique

What's interesting about MCII is that it still requires some positive thinking, but it doesn't let us dwell on achieving the goal. Rather, MCII establishes that positive thinking alone isn't enough to make stuff happen. Using a top-down approach called 'WOOP' – Wish, Outcome, Obstacle, Plan – we identify what needs to be done by imagining and comparing the point at which we achieve our goal to today and in-between. This gap is what makes up the list of obstacles or the things that need to be done – or not done – in order to reach a particular goal. After that, you plan out how you'll tackle those obstacles, and then you tackle them.

It might sound like common sense, but until we're honest about what we must do to get what we want, goals will likely remain dreams. For example, if your goal is to lose weight, first imagine it, what it would be like, relish the thought and stop right there. Next, think about what obstacles or issues exist that prevent you from losing weight. They will likely be having a sweet tooth, eating impulsively, buying lunch each day, emotionally eating and so on. Finally, make a plan to tackle the obstacles you've identified. For example, only buy healthy snacks, start meal planning, prepare your lunches and exercise when feeling down.

Again, we recommend practicing MCII every few days at first or daily if you tend to procrastinate. Be honest about your shortcomings or bad habits, and put your plan into action daily. Oettingen has also written a book, which is worth a read.