Module 7 · The forces behind behaviour

Planning & self-regulation

Turn intentions into action: goals, if–then plans, obstacles, prompts, monitoring and review.

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Turn intentions into action: goals, if–then plans, obstacles, prompts, monitoring and review.

By the end of this module

You will set goals that help, write plans that trigger action, prepare for obstacles, and run a simple review loop — connected to your MFJ habits, goals and schedule.

Goals that help

• Outcome goals and process goals — What you want to achieve, and what you’ll do — you need both, but you act on the second. (6 min · Beginner)
• Near goals and milestones — Break a far goal into steps close enough to act on this week. (5 min · Beginner)

Plans that trigger action

• If–then planning — The best-studied planning technique: when X happens, I will do Y. (6 min · Beginner)
• Action plans and scheduling — When, where and how — and giving the habit a real place in your week. (5 min · Beginner)
• Plan for the obstacles — Name what will get in the way, and decide now what you’ll do then. (6 min · Intermediate)

Prompts

• Prompts and reminders — and when to let them go — Reminders help you remember; a habit is when you no longer need them. (6 min · Intermediate)

Monitoring and review

• Monitoring and feedback — Watching your own behaviour is one of the best-supported techniques there is. (6 min · Beginner)
• The weekly review — Ten minutes a week to see what worked, what didn’t, and what to change. (6 min · Beginner)
• Problem solving, step by step — Name the problem, list options, pick one, test it. (6 min · Intermediate)