04-002 · EVIDENCE B · LOW-RISK READING
Write down exit criteria before starting
开工前写下退出条件
No cost at all. It takes just 5 minutes at the start to write down: “If a certain target isn’t met by a specific date, then we’ll stop.” The hard part is actually honoring that promise when the day comes — it can feel embarrassing to call off a project in front of others.
Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project.
B
Move “Write down exit criteria before starting” to Future Me's calendar
The excuse
There is no immediate alarm, so the sensible choice can wait for a less busy week.
What feels good now
Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.
What the source says
The source summarizes the return this way: “Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.
Open the original entry, check who the evidence applies to, then pick one small step that fits.
THE ENGLISH EDITION
Original recommendation and evidence
2. Write down exit criteria before starting
Cost: No cost at all. It takes just 5 minutes at the start to write down: “If a certain target isn’t met by a specific date, then we’ll stop.” The hard part is actually honoring that promise when the day comes — it can feel embarrassing to call off a project in front of others.
In plain terms: Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project.
Benefit: When data from several studies on commitment strategies are pooled together, the result is clear: setting a clear “if… then…” condition beforehand also helps people disengage from failing courses of action. The time saved is exactly the amount you’d have kept investing otherwise.
Evidence grade: B
Sources: Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. <https://doi.org/10.1016/S0065-2601(06)38002-1>
Notes: Exit criteria should be written at the very start of a project, while emotions are still neutral. Deciding on them later gets skewed by all the resources already spent; at that point you should focus only on future investment and future returns, as explained in item 3. Also, “the ability to withdraw” is just one sub‑finding across those studies — no single study has calculated exactly how much time it can save.
Read the complete Chinese source and notes
2. 开工前写下退出条件
成本: 不花钱。开工的时候花 5 分钟，写清「到某月某日没达到某个指标就停」。难在到了那天要认账，当着人停手有点丢面子。
说人话: 开工前先写好一句话：到某月某日还没达到某个指标就停。多项研究合起来算，这种写法确实能帮人从注定做不成的事上撤下来。省下的是你本来还要接着往里砸的全部时间。
收益: 把多项实施意图研究合起来算，结果是：事先定好的「如果……就……」，同样能帮人从注定做不成的事上撤出来。原文的说法是 disengagement from failing courses of action。省下的时间，就是你本来还会继续投进去的那些。
证据等级: B
来源: Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. <https://doi.org/10.1016/S0065-2601(06)38002-1>
备注: 退出条件要在刚开工、情绪还冷静的时候定。事后再定会被已经投进去的成本带偏。判断时只看未来投入和未来回报，见第 3 条。另外，「肯撤出」只是多项研究汇总里的一个分项结论，没有人单独算过它能省下多少时间。
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