Guided technique · Getting started · 2 min
If–then plan
Level: Beginner · Free — no account needed to read
Linking a specific situation to a specific action in advance: “If [situation], then I will [action].”
Why it may help
Most intentions fail because the moment to act slips by. Deciding in advance makes the situation itself the reminder, so there is less hesitation and forgetting.
When to use it
- you keep meaning to do something but don’t
- building a new habit
- you know when a temptation usually strikes
Helps with
- Following through
- Starting a habit
How to do it
- Choose one thing you keep meaning to do.
- Pick a specific, reliable moment that comes just before it — a time, place or action.
- Write it as: “If [that moment], then I will [the action].”
- Say it to yourself once or twice to fix it in mind.
What the evidence says
Strong evidence: Many good-quality studies, usually including randomised trials and reviews that pool them, point the same way. Guidelines tend to recommend it.
- What was found
- Implementation intentions have been tested in hundreds of studies; a major review found a medium-to-large effect on reaching goals.
- What is uncertain
- Later reviews find smaller effects in everyday settings, and plans work best when the “if” is specific and happens reliably.
- Who it may not suit
- If the goal itself doesn’t matter to you, a plan won’t create motivation — check your reasons first.
Where this comes from: Implementation intentions research; Habit formation research.
Afterwards, ask yourself
Did the if–then plan catch the moment? What would make it more reliable?
Lessons behind this technique
- If–then plans — Deciding in advance exactly when and where you will act (implementation intentions). (6 min · Practising)
- Habit stacking — Attach a new habit to one you already do, so the old one becomes the reminder. (5 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.