An if-then plan connects a recognizable situation with a specific action: if this happens, then I will do that. Write a cue you are likely to encounter and a response you can carry out in that moment.
What the research supports
Gollwitzer and Sheeran's 2006 meta-analysis combined 94 independent tests and found that implementation intentions improved goal attainment on average. The studies involved varied goals and settings. That finding supports trying a concrete plan; it does not guarantee a result for every person or activity.
Read the original meta-analysis. The examples below are practical applications created for this guide.
Build the two parts
First identify an event, place or time you can recognize. After I put my breakfast plate away is more observable than when I feel motivated. Then name the first action clearly: open my book and read one page.
Check that the required materials will be available. If the book is somewhere else, the plan contains an extra step you may need to solve. Put the material where it can safely and conveniently be used.
Three examples to adapt
- Reading: If I sit down on the train home, I will open my saved book and read until my stop approaches.
- Drawing: If I finish my evening meal, I will put my sketchbook on the table and draw for five minutes.
- Check-in: If I finish my chosen challenge action, I will record it in the place our group agreed.
Choose one example and make it fit your day. A cue that rarely occurs offers few chances to practice. A response that depends on another person's immediate availability may need a fallback.
Plan for one predictable obstacle
Think about the most likely disruption. If the train is crowded, perhaps you will read after putting your bag down at home. If the materials need setup, prepare them before the cue. Keep the fallback small enough to remember.
A fallback is a personal planning choice. When an app or group challenge has a defined completion rule, agree on what counts before using a different action.
Review the fit
At the end of a week, ask whether the cue happened, whether you noticed it, and whether the action was practical. Those are three different problems. Adjust the part that created friction and try another round.
Use the cue and context guide to refine the situation, then save the plan in the challenge planner. For a shared activity, discuss it using the weekly review.