Habit technique · Goals & planning · A few minutes
If–then plan
Level: Beginner · Free — no account needed to read
Link a specific situation to a specific action: “If [situation], then I will [action].” The situation becomes the reminder.
Why it may help
Deciding in advance means you don’t have to remember or deliberate when the moment arrives — recognising the situation is enough to start the action.
When to use it
- You forget
- You remember but don’t start
- You want to respond differently to the cue of an unwanted habit
How to apply it
- Pick a situation that happens reliably and that you’ll recognise.
- Pick one specific action.
- Write: “If …, then I will …”.
- Say it out loud or picture it once.
- Keep it to one or two plans at a time.
An example
“If I finish brushing my teeth at night, then I will read two pages in bed.”
The common mistake
An “if” so vague you won’t recognise it — “if I have time”.
Practise it
Write one if–then plan for a habit you keep forgetting.
What the evidence says
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.
One of the best-studied techniques: a meta-analysis of 94 tests found a medium-to-large effect on goal attainment. Effects vary between people and goals, and some later studies found smaller effects.
Behaviour Change Technique Taxonomy (v1) codes: 1.4, 7.1.
Sources
- Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. doi:10.1037/0003-066X.54.7.493
- 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
Problems it helps with
- “I keep forgetting.” — You mean to do it, and then the moment slips past — you remember at night, or not at all.
- “I remember, but I don’t start.” — You know it’s time. You even think about it. And then you do something else.
- “I can’t stop an unwanted habit.” — You’ve decided to stop, and it still happens — often before you’ve even noticed.
Lessons behind it
- If–then planning — The best-studied planning technique: when X happens, I will do Y. (6 min · Beginner)
- If–then plans for unwanted habits — Decide in advance exactly what you’ll do when the trigger arrives. (6 min · Intermediate)
- How to design your first habit — One small behaviour, one clear cue, the same situation — then repeat and adjust. (7 min · Beginner)