Habit technique · Goals & planning · A few minutes
Coping plan for obstacles
Level: Intermediate · Free — no account needed to read
Name the obstacle most likely to get in the way of a habit, and decide now what you’ll do when it happens.
Why it may help
Most habits break at predictable points — a late day, bad weather, a social event. A pre-decided response keeps the habit bending instead of breaking.
When to use it
- A habit starts well then stops
- The same obstacle keeps appearing
- Before a busy or unusual week
How to apply it
- List the two or three most likely obstacles.
- Pick the most common one.
- Write: “If [obstacle], then I will [alternative].”
- Make the alternative smaller or easier than the full habit.
An example
“If it’s raining, then I’ll do the 15-minute indoor workout instead of the run.”
The common mistake
Naming obstacles too vaguely, like “life gets busy”.
Practise it
Write one coping plan for the obstacle that has broken a habit before.
What the evidence says
Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.
Coping planning has research support, particularly for physical activity. It works as a partner to action planning rather than on its own.
Behaviour Change Technique Taxonomy (v1) codes: 1.2, 1.4.
Sources
- 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
- Schwarzer (2008). Modeling Health Behavior Change: How to Predict and Modify the Adoption and Maintenance of Health Behaviors. Applied Psychology. doi:10.1111/j.1464-0597.2007.00325.x
Problems it helps with
- “I start strongly and then stop.” — The first week or two go well, then it thins out and quietly disappears.
- “I slip when I’m stressed or tired.” — On good days it’s fine. On hard days the good habit disappears or an old one comes back.
- “I never have time.” — The day fills up, and the habit is always the thing that gets pushed out.
Lessons behind it
- Plan for the obstacles — Name what will get in the way, and decide now what you’ll do then. (6 min · Intermediate)
- If–then plans for unwanted habits — Decide in advance exactly what you’ll do when the trigger arrives. (6 min · Intermediate)