XP TRACKERIf-then planner
An if-then plan, or implementation intention, says exactly when, where and what: if it is 7:00 and I am in the kitchen, then I will stretch for two minutes. Fill in your habit and the planner writes the plan, plus a backup line for each obstacle you expect.
Your plan
Why if-then plans help
Most goals fail at the start, not in the middle. You meant to go for a walk, then the afternoon filled up and the moment never came. An if-then plan picks the moment for you in advance. When the situation arrives, the decision is already made.
Peter Gollwitzer named these plans implementation intentions in 1999. In 2006 he and Paschal Sheeran pooled 94 studies in a meta-analysis and found that people who made if-then plans reached their goals noticeably more often than people who only set the goal. The effect was medium to large. The plans worked best for getting started and for dealing with distractions.
The backup plans use the same idea for the days that go wrong. If you already know what you'll do when you're tired, tiredness stops being the end of the day's plan.
How to write a good one
- Make the "then" an action you can see. "Put on my running shoes" beats "be healthier". If someone filmed you, they should be able to tell whether you did it.
- Make the "if" a moment that really happens. A time works if your days are regular. A moment, like getting home or finishing lunch, works better when your hours change.
- Add the place. "At the kitchen table" makes the plan easier to picture, and easier to picture means easier to remember.
- Plan for the two obstacles you know. Most people have the same two or three every week. Write a line for each.
Examples
| If... | Then I will... |
|---|---|
| it is 7:00 and I'm in the kitchen | drink a glass of water before coffee |
| I sit down at my desk | write the one task that matters most today |
| I get home from work | change into workout clothes before I sit down |
| I feel the urge to scroll in bed | put my phone on the charger across the room |
| I'm too tired to train | do five minutes of stretching instead |
Limits
An if-then plan helps you act on a goal you already want. It won't create the wanting, and it works less well when the "if" rarely happens. Keep it to one main plan per habit so you can remember it without notes. For a deeper look at triggers, read how to find your habit triggers.
Your next step: say your main plan out loud now, and once more tonight before bed.
Questions people ask
What is an implementation intention?
A plan in the form "If situation X happens, then I will do Y." The psychologist Peter Gollwitzer described it in 1999. It links a goal to a specific moment, so the moment itself reminds you to act. Our guide on implementation intentions goes deeper.
What is an example of an if-then plan?
"If it is 6:30 pm and I get home, then I will change into my running clothes." "If I sit down at my desk, then I will write the one task that matters most today." "If I feel the urge to check my phone in bed, then I will put it on the charger across the room."
Do if-then plans actually work?
The evidence is good. A meta-analysis by Gollwitzer and Sheeran (2006) pooled 94 studies and found that if-then plans had a medium-to-large effect on reaching goals. They help most with getting started and with handling distractions. They don't make an unwanted goal wanted.
What is the difference between an if-then plan and habit stacking?
Habit stacking is a kind of if-then plan where the "if" is a habit you already do: after I pour my coffee, I will read one page. An if-then plan can also use a time, a place or a feeling as the trigger. Try the habit stacking builder if your cue is an existing habit.
How many if-then plans should I make?
One main plan per habit, plus backups for the two or three obstacles that really happen to you. You will forget most of a long list, and the point is that the plan comes to mind on its own.
Related pages
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