Module 4 · Change & break habits · Supported by multiple studies

If–then plans for unwanted habits

Decide in advance exactly what you’ll do when the trigger arrives.

6 min read · Level: Intermediate · Free — no account needed to read

The problem it solves

How do you make a new response happen at the moment the old habit usually wins?

The concept

An if–then plan names the situation and the response in advance: “If I feel like a cigarette after lunch, then I will go for a five-minute walk.” Deciding before the moment means you don’t have to decide during it.

Coping plans extend this to the obstacles: “If a colleague offers me one, then I will say I’m taking a break from them.” They prepare you for the specific moments that usually derail change.

The more specific the “if”, the better. A situation you’ll recognise instantly works better than a general one.

Why it matters

Meta-analyses find if–then plans help people act on their goals, and studies suggest they can help break habits by forming a new link from the same cue to a different response.

Supported by multiple studies: Many studies, often pooled in reviews or meta-analyses, point the same way. It still works better for some people and situations than others.

See it happen

Marco wants to stop buying a sugary drink every afternoon.

The ordinary first approach

He’ll try harder not to buy it tomorrow.

With the idea

He writes: “If it’s 3pm and I feel tired, I’ll get sparkling water and step outside.” And: “If I’m at the shop, I’ll go straight to the fridge with the water.”

What changed

The moment of temptation now has a pre-decided response.

Easy to get wrong

• Writing a vague “if” that you won’t recognise in the moment.
• Planning only for good days and not for the obstacle.
• Writing too many plans at once.

Try it now: Write two if–thens

1. Write one plan for the usual trigger: “If [trigger], then I will [new response].”
2. Write one coping plan for the biggest obstacle: “If [obstacle], then I will…”
3. Say both out loud once.

Apply it to one of your habits

Write an if–then plan for one habit you want to change.

Reflect

• Did the plan come to mind when the moment arrived?

Go deeper — evidence & sources

• Gollwitzer & Sheeran (2006). Implementation Intentions and Goal Achievement: A Meta-analysis of Effects and Processes. Advances in Experimental Social Psychology. doi:10.1016/S0065-2601(06)38002-1
• Adriaanse, Gollwitzer, De Ridder, de Wit & Kroese (2011). Breaking Habits With Implementation Intentions: A Test of Underlying Processes. Personality and Social Psychology Bulletin. doi:10.1177/0146167211399102
• Sniehotta, Scholz & Schwarzer (2005). Bridging the intention–behaviour gap: Planning, self-efficacy, and action control in the adoption and maintenance of physical exercise. Psychology & Health. doi:10.1080/08870440512331317670