{"id":2844,"date":"2026-08-04T10:00:00","date_gmt":"2026-08-04T08:00:00","guid":{"rendered":"https:\/\/equilibriumpsychotherapy.net\/if-then-plans\/"},"modified":"2026-11-02T15:01:22","modified_gmt":"2026-11-02T14:01:22","slug":"if-then-plans","status":"publish","type":"post","link":"https:\/\/equilibriumpsychotherapy.net\/hr\/if-then-plans\/","title":{"rendered":"If-Then Plans"},"content":{"rendered":"\n<style>\n\/* The accent is a light-background device. 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li{position:relative;margin:0;background:#fff;border:1.5px solid #e8e1d5;border-radius:12px;padding:11px 52px 11px 15px;\n  font-size:16.5px;line-height:1.5;color:#2a2622}\n.ip-build .kept li.new{animation:ipIn .35s ease both}\n@keyframes ipIn{from{opacity:0;transform:translateY(-8px)}to{opacity:1;transform:none}}\n.ip-build .kept li .x{position:absolute;right:0;top:0;width:44px;height:44px;padding:0;border:0;background:none;\n  color:#6b6259;font:400 20px\/44px \"Work Sans\",sans-serif;border-radius:8px}\n.ip-build .kept li .x:hover{background:#faf8f3}\n.ip-build .note{display:none;margin:12px 0 0;font-size:15px;line-height:1.55;color:#5c2946;background:#f7eaf1;border-radius:10px;padding:10px 14px}\n.ip-build .note.on{display:block}\n.ip-build .priv{margin:14px 0 0;font-size:13.5px;color:#6b6259}\n.ip-build figcaption{font-size:15.5px;line-height:1.6;color:#6b6259;margin:16px 0 0;padding-top:14px;border-top:1px solid #ebe4d6}\n\/* second version: examples, nudge, obstacle chips, read 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i=0;i<gl.length;i++){\n      (function(el){\n        el.addEventListener('mouseenter',function(){place(el);});\n        el.addEventListener('focus',function(){place(el);});\n        el.addEventListener('keydown',function(e){\n          if(e.key==='Escape'){el.blur();}\n        });\n      })(gl[i]);\n    }\n    function placeAll(){for(var j=0;j<gl.length;j++){place(gl[j]);}}\n    placeAll();\n    \/* Again once the web fonts have swapped, which moves every line on the\n       page, and again at load for anything else that reflowed. *\/\n    if(document.fonts){document.fonts.ready.then(placeAll);}\n    if(document.readyState!=='complete'){window.addEventListener('load',placeAll);}\n    var t=null;\n    window.addEventListener('resize',function(){\n      if(t){clearTimeout(t);}\n      t=setTimeout(placeAll,120);\n    });\n  }\n  if(document.readyState==='loading'){\n    document.addEventListener('DOMContentLoaded',bind);\n  }else{bind();}\n})();\n<\/script><div id=\"eqp-rail\" aria-hidden=\"true\"><i><\/i><\/div><nav id=\"eqp-parts\" aria-hidden=\"true\"><a href=\"#part-1\" data-i=\"1\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">The gap between meaning to and doing<\/span><\/a><a href=\"#part-2\" data-i=\"2\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">Why one small sentence does so much<\/span><\/a><a href=\"#part-3\" data-i=\"3\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">How to write one that holds<\/span><\/a><a href=\"#part-4\" data-i=\"4\" tabindex=\"-1\"><span class=\"dot\"><\/span><span class=\"lbl\">Changing a habit you already have<\/span><\/a><\/nav><button id=\"eqp-top\" type=\"button\" aria-label=\"Back to the top of the article\"><svg viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M6 10.5V2M2 5.5 6 1.5l4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg>Top<\/button><script>(function(){document.documentElement.setAttribute(\"data-eqp\",\"on\");function init(){var RM=false;if(window.matchMedia){RM=window.matchMedia(\"(prefers-reduced-motion: reduce)\").matches;}var bar=document.querySelector(\"#eqp-rail i\");var hasST=false;if(window.CSS){if(CSS.supports){hasST=CSS.supports(\"animation-timeline\",\"scroll()\");}}if(bar){if(!hasST){  var tick=function(){    var h=document.documentElement.scrollHeight-window.innerHeight;    var p=h>0?window.scrollY\/h:0;    if(p<0)p=0; if(p>1)p=1;    bar.style.transform=\"scaleX(\"+p+\")\";  };  addEventListener(\"scroll\",tick,{passive:true});addEventListener(\"resize\",tick);tick();}}var rev=document.querySelectorAll(\".eq-rev\");if(RM||!(\"IntersectionObserver\" in window)){  Array.prototype.forEach.call(rev,function(n){n.classList.add(\"in\");});}else{  var ro=new IntersectionObserver(function(es){    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if(blocked(b)){off=true;}\n}\nb.classList.toggle(OFF,off);\n}\nfunction ask(){\nif(busy){return;}\nbusy=true;\nif(window.requestAnimationFrame){window.requestAnimationFrame(sync);}\nelse{window.setTimeout(sync,50);}\n}\nwindow.addEventListener(\"scroll\",ask,{passive:true});\nwindow.addEventListener(\"resize\",ask);\nwindow.addEventListener(\"orientationchange\",ask);\nwindow.addEventListener(\"load\",ask);\ndocument.addEventListener(\"focusin\",function(e){typing=field(e.target);ask();});\ndocument.addEventListener(\"focusout\",function(){typing=false;ask();});\nif(MQ){\nif(MQ.addEventListener){MQ.addEventListener(\"change\",ask);}\nelse if(MQ.addListener){MQ.addListener(ask);}\n}\nask();\n})();<\/script>\n\n\n\n<div class=\"wp-block-group alignfull eqp has-global-padding is-layout-constrained wp-container-core-group-is-layout-69fa9525 wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding:0px 22px\">\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<div style=\"color:#6b6259;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);font-style:normal;font-weight:400;margin-top:54px;margin-bottom:0\" class=\"has-link-color wp-elements-1 wp-block-post-date has-text-color has-work-sans-regular-font-family\"><time datetime=\"2026-08-04T10:00:00+02:00\">4 kolovoza, 2026<\/time><\/div>\n\n<div style=\"color:#6b6259;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);font-style:normal;font-weight:700;text-transform:uppercase;margin-top:0;margin-bottom:0\" class=\"taxonomy-category has-link-color wp-elements-2 wp-block-post-terms has-text-color has-work-sans-regular-font-family\"><a href=\"https:\/\/equilibriumpsychotherapy.net\/hr\/category\/time\/\" rel=\"tag\">Time management<\/a><\/div>\n\n\n<h1 class=\"wp-block-heading has-text-color has-playfair-display-font-family\" id=\"top\" style=\"color:#2a2622;margin-top:12px;margin-bottom:16px;font-size:clamp(24.034px, 1.502rem + ((1vw - 3.2px) * 1.814), 40px);font-style:normal;font-weight:800;line-height:1.15\">If-Then Plans<\/h1>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#524a42;margin-top:0;margin-bottom:22px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.55\">Why good intentions so often stall, what the research on if-then plans shows, how to write one that holds, and how to use one to change a habit you already have<\/p>\n\n\n\n<p class=\"eq-credit\" style=\"--eq-credit-ac:#7a3a5e\">Written by <a href=\"\/our-team-ivana\/\" rel=\"author\">Ivana<\/a>, psychologist and psychotherapist<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.114), 15px);line-height:1.5\"><strong style=\"color:#7a3a5e\">11 minute read<\/strong> &nbsp;&middot;&nbsp; 2,386 words<\/p>\n\n\n<\/div>\n\n\n\n<!-- eq-post-top -->\n<div class=\"pt-on\" hidden data-src=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2026\/10\/if-then-plans-post-top.jpg\" data-w=\"470\" data-aspect=\"0.832\" data-side=\"right\" data-bleed=\"\"><\/div>\n<script>\n\/* Post tops: turns the post's masthead group into the cream band and adds the\n   drawing beside the words. 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Monday came, the alarm went off, it was raining a little, and there was an email you wanted to answer first. By Thursday the plan had somehow become next week\u2019s plan.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">None of that means you didn\u2019t want to run (unless you\u2019re like me, in which case you definitely didn\u2019t. I\u2019d only run if something was chasing me). Wanting something and doing it are two separate steps, and the second one happens at a particular moment, on a particular morning, when you\u2019re tired, distracted or simply busy with something else. A good intention often doesn\u2019t fail because it was weak. <strong class=\"eqb\">It fails because nobody decided in advance what would happen in that moment.<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">An if-then plan is a way of making that decision early. It\u2019s a single sentence, it takes about a minute to write, and it\u2019s one of the most studied tools in the psychology of behavior change.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-4ccedd2e wp-block-group-is-layout-constrained\" style=\"border-color:#e8e1d5;border-width:1.5px;border-style:solid;border-radius:22px;background-color:#faf8f3;margin-top:56px;margin-bottom:20px;padding:30px 34px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:22px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WHAT THIS ARTICLE COVERS &middot; FOUR&nbsp;PARTS<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\">\n<div class=\"eq-toc\"><div class=\"flat\"><svg class=\"chev hide\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><span class=\"num\">PART 1<\/span><a class=\"ttl\" href=\"#part-1\">The gap between meaning to and doing<\/a><span class=\"cnt\">1 min<\/span><\/div><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><span class=\"num\">PART 2<\/span><a class=\"ttl\" href=\"#part-2\">Why one small sentence does so much<\/a><span class=\"cnt\"><span class=\"sec\">4 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#the-decision-has-already-been-made\">The decision has already been made<\/a><\/li><li><a href=\"#the-situation-becomes-a-cue\">The situation becomes a cue<\/a><\/li><li><a href=\"#what-the-studies-found\">What the studies found<\/a><\/li><li><a href=\"#it-works-for-harder-goals-too\">It works for harder goals too<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><span class=\"num\">PART 3<\/span><a class=\"ttl\" href=\"#part-3\">How to write one that holds<\/a><span class=\"cnt\"><span class=\"sec\">6 sections<\/span><span class=\"sep\"> &middot; <\/span>3 min<\/span><\/summary><ul><li><a href=\"#start-with-something-you-actually-want\">Start with something you actually want<\/a><\/li><li><a href=\"#make-the-if-specific\">Make the \u201cif\u201d specific<\/a><\/li><li><a href=\"#make-the-then-small-and-concrete\">Make the \u201cthen\u201d small and concrete<\/a><\/li><li><a href=\"#plan-for-the-obstacle-not-only-the-goal\">Plan for the obstacle, not only the goal<\/a><\/li><li><a href=\"#make-one-or-two-not-ten\">Make one or two, not ten<\/a><\/li><li><a href=\"#say-it-to-yourself-once\">Say it to yourself once<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><span class=\"num\">PART 4<\/span><a class=\"ttl\" href=\"#part-4\">Changing a habit you already have<\/a><span class=\"cnt\"><span class=\"sec\">3 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#give-the-old-cue-a-new-response\">Give the old cue a new response<\/a><\/li><li><a href=\"#say-what-you-will-do-not-what-you-wont\">Say what you\u2019ll do, not what you won\u2019t<\/a><\/li><li><a href=\"#expect-it-to-take-longer-than-starting\">Expect it to take longer than starting<\/a><\/li><\/ul><\/details><\/div>\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"wt-part stn\"><div class=\"no\"><svg viewBox=\"0 0 142 86\" aria-hidden=\"true\" focusable=\"false\"><path class=\"ar\" d=\"M22.0 57.0Q37.0 45.5 48.0 44.0\"\/><path class=\"st nw\" d=\"M3.0 71.0C3.0 62.0 12.0 60.0 19.0 60.5C27.0 61.0 32.0 65.0 31.0 72.0C30.0 78.0 22.0 79.5 15.0 79.0C8.0 79.0 3.0 77.0 3.0 71.0Z\"\/><path class=\"bu\" d=\"M25.0 55.0l3 -6M30.0 59.0l6 -3M20.0 53.0l0 -6\"\/><text x=\"17.0\" y=\"75.2\" text-anchor=\"middle\">1<\/text><path class=\"ar\" d=\"M58.0 44.0Q73.0 32.5 84.0 31.0\"\/><path class=\"st td\" d=\"M39.0 58.0C39.0 49.0 48.0 47.0 55.0 47.5C63.0 48.0 68.0 52.0 67.0 59.0C66.0 65.0 58.0 66.5 51.0 66.0C44.0 66.0 39.0 64.0 39.0 58.0Z\"\/><path class=\"ar\" d=\"M94.0 31.0Q109.0 19.5 120.0 18.0\"\/><path class=\"st td\" d=\"M75.0 45.0C75.0 36.0 84.0 34.0 91.0 34.5C99.0 35.0 104.0 39.0 103.0 46.0C102.0 52.0 94.0 53.5 87.0 53.0C80.0 53.0 75.0 51.0 75.0 45.0Z\"\/><path class=\"st td\" d=\"M111.0 32.0C111.0 23.0 120.0 21.0 127.0 21.5C135.0 22.0 140.0 26.0 139.0 33.0C138.0 39.0 130.0 40.5 123.0 40.0C116.0 40.0 111.0 38.0 111.0 32.0Z\"\/><\/svg><\/div><div class=\"tx\"><p class=\"lb\">Part one of four<\/p><h2 id=\"part-1\">The gap between meaning to and doing<\/h2><p class=\"sb\">Why intending something isn\u2019t the same as starting it<\/p><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Psychologists call this the <em class=\"eqi\">intention-behavior gap<\/em>, and it\u2019s bigger than most of us would guess. When researchers pulled together dozens of experiments that had managed to make people more motivated, behavior did change, but <strong class=\"eqb\">only about half as much as motivation did<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">So getting more motivated helps. Motivation on its own just leaves a lot of good intentions stranded between the decision and the action.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The psychologist <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-1\">Peter Gollwitzer<span class=\"gd\" role=\"tooltip\" id=\"gd-1\"><b>Peter Gollwitzer<\/b>German psychologist at New York University and the University of Konstanz who introduced the idea of implementation intentions, the if-then plans this article is about.<\/span><\/span> spent much of his career on that stranded stretch. He noticed two kinds of intention. A goal intention names what you want: I intend to exercise more, to call my sister more often, to stop checking my phone at dinner. An <em class=\"eqi\">implementation intention<\/em> names when, where and how you\u2019ll act on it, and it has a very particular shape:<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:10px;margin-bottom:40px\"><figure class=\"ip-shape\"><div class=\"row head\"><p class=\"c if\"><span class=\"k\">The situation<\/span>If situation X arises,<\/p><p class=\"c\"><span class=\"k\">The action<\/span>then I will do Y.<\/p><\/div><div class=\"row\"><p class=\"c if\">If it is Monday, Wednesday or Friday at seven,<\/p><p class=\"c\">then I will put on my running shoes before I make coffee.<\/p><\/div><div class=\"row\"><p class=\"c if\">If I sit down at the dinner table,<\/p><p class=\"c\">then I will put my phone in the drawer.<\/p><\/div><div class=\"row\"><p class=\"c if\">If it is Sunday after lunch,<\/p><p class=\"c\">then I will call my sister.<\/p><\/div><figcaption>Every plan has the same two halves: a moment you\u2019ll notice, and one action already chosen for it.<\/figcaption><\/figure><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The goal stays the same. What the plan adds is a moment and an action that are already chosen, so that when the moment comes, <strong class=\"eqb\">there\u2019s nothing left to decide<\/strong>.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"wt-part stn\"><div class=\"no\"><svg viewBox=\"0 0 142 86\" aria-hidden=\"true\" focusable=\"false\"><path class=\"ar on\" d=\"M22.0 57.0Q37.0 45.5 48.0 44.0\"\/><path class=\"st dn\" d=\"M3.0 71.0C3.0 62.0 12.0 60.0 19.0 60.5C27.0 61.0 32.0 65.0 31.0 72.0C30.0 78.0 22.0 79.5 15.0 79.0C8.0 79.0 3.0 77.0 3.0 71.0Z\"\/><path class=\"ar\" d=\"M58.0 44.0Q73.0 32.5 84.0 31.0\"\/><path class=\"st nw\" d=\"M39.0 58.0C39.0 49.0 48.0 47.0 55.0 47.5C63.0 48.0 68.0 52.0 67.0 59.0C66.0 65.0 58.0 66.5 51.0 66.0C44.0 66.0 39.0 64.0 39.0 58.0Z\"\/><path class=\"bu\" d=\"M61.0 42.0l3 -6M66.0 46.0l6 -3M56.0 40.0l0 -6\"\/><text x=\"53.0\" y=\"62.2\" text-anchor=\"middle\">2<\/text><path class=\"ar\" d=\"M94.0 31.0Q109.0 19.5 120.0 18.0\"\/><path class=\"st td\" d=\"M75.0 45.0C75.0 36.0 84.0 34.0 91.0 34.5C99.0 35.0 104.0 39.0 103.0 46.0C102.0 52.0 94.0 53.5 87.0 53.0C80.0 53.0 75.0 51.0 75.0 45.0Z\"\/><path class=\"st td\" d=\"M111.0 32.0C111.0 23.0 120.0 21.0 127.0 21.5C135.0 22.0 140.0 26.0 139.0 33.0C138.0 39.0 130.0 40.5 123.0 40.0C116.0 40.0 111.0 38.0 111.0 32.0Z\"\/><\/svg><\/div><div class=\"tx\"><p class=\"lb\">Part two of four<\/p><h2 id=\"part-2\">Why one small sentence does so much<\/h2><p class=\"sb\">What happens when the decision is made before the moment arrives<\/p><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"the-decision-has-already-been-made\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">The decision has already been made<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Many of the choices that derail a plan get made at the worst possible time: at the end of a long day, when something more pleasant is on offer, or when the moment slips past before you notice it\u2019s arrived. An if-then plan moves the decision to a calmer moment, when you\u2019re thinking clearly about what you want. <strong class=\"eqb\">Your later self no longer has to weigh up whether to act, only to notice that the moment has come.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"the-situation-becomes-a-cue\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">The situation becomes a cue<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Once you\u2019ve decided \u201cwhen I pour my first coffee\u201d, the coffee starts to catch your eye. <strong class=\"eqb\">The moment you\u2019ve named gets easier to spot<\/strong>, and it comes already tied to what you chose to do. When it arrives, the action tends to start with less effort, in a way that resembles a habit, even though it was set up in a minute rather than <a href=\"\/how-long-to-form-a-habit\/\" style=\"color:#7a3a5e;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#d8b9ca\">learned over months<\/a>.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">This is also why the \u201cif\u201d matters as much as the \u201cthen\u201d. A plan attached to a clear, recognizable moment has something to be triggered by. A plan attached to \u201csometime this week\u201d doesn\u2019t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"what-the-studies-found\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">What the studies found<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The early studies were small, but their results were striking. In one, students agreed to write about their Christmas Eve in the two days after it. Of the students who sent one in, seven in ten of those who\u2019d decided exactly when and where to write did it in time. Without that step, three in ten did.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In another, students were asked to exercise for twenty minutes in the following week. Information alone changed nothing: about a third exercised, just like the students who got no information at all. Of those who also wrote down when and where, <strong class=\"eqb\">nine in ten did<\/strong>!<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:30px;margin-bottom:40px\"><style>\n.ip-bars{margin:0;background:#faf8f3;border:1.5px solid #ebe4d6;border-radius:20px;padding:clamp(22px,3.4vw,34px)}\n.ip-bars .hd{display:flex;justify-content:space-between;align-items:baseline;gap:16px;margin:0 0 14px}\n.ip-bars .ti{font-size:12px;font-weight:700;letter-spacing:.14em;text-transform:uppercase;color:#5c2946;margin:0}\n.ip-bars .un{font-size:13px;color:#6b6259;margin:0}\n.ip-bars .tg{display:flex;flex-wrap:wrap;gap:8px;margin:0 0 22px}\n.ip-bars .tg button{font:600 15px\/1.2 \"Work Sans\",sans-serif;border-radius:999px;cursor:pointer;padding:10px 17px;min-height:44px;border:1.5px solid #d9c9c4;background:#fff;color:#2a2622;transition:background .16s ease}\n.ip-bars .tg button:hover{background:#f8eef1}\n.ip-bars .tg button:focus-visible{outline:2px solid #7a3a5e;outline-offset:2px}\n.ip-bars .tg button[aria-pressed=true]{background:#7a3a5e;border-color:#7a3a5e;color:#fff}\n.ip-bars .row{margin:0 0 18px}\n.ip-bars .row:last-of-type{margin-bottom:0}\n.ip-bars .lb{display:flex;justify-content:space-between;align-items:baseline;gap:12px;margin:0 0 8px}\n.ip-bars .lb b{font-size:16.5px;line-height:1.35;color:#2a2622}\n.ip-bars .lb small{display:block;font-size:13px;font-weight:500;color:#6b6259;margin-top:2px}\n.ip-bars .lb span{font-family:\"Playfair Display\",Georgia,serif;font-size:clamp(28px,4vw,36px);font-weight:700;line-height:1;color:#7a3a5e;font-variant-numeric:tabular-nums;flex:0 0 auto}\n.ip-bars .bar{position:relative;height:16px;background:#fff;border:1.5px solid #e2d6d2;border-radius:999px;overflow:hidden;max-width:620px}\n.ip-bars .bar i{position:absolute;left:0;top:0;bottom:0;width:100%;background:#e3b3b9;transform-origin:left center;transform:scaleX(var(--a));transition:transform .8s cubic-bezier(.22,.61,.36,1),background .4s ease}\n.ip-bars.on .bar i{transform:scaleX(var(--b));background:#7a3a5e}\n.ip-bars figcaption{font-size:15.5px;line-height:1.6;color:#6b6259;margin:18px 0 0;padding-top:14px;border-top:1px solid #ebe4d6}\n@media(max-width:520px){.ip-bars{padding:20px 14px;border-radius:16px;margin:0 -12px!important}}\n@media(prefers-reduced-motion:reduce){.ip-bars .bar i,.ip-bars .tg button{transition:none!important}}\n<\/style><figure class=\"ip-bars\" id=\"ip-bars\"><div class=\"hd\"><p class=\"ti\">Three studies, with and without a plan<\/p><p class=\"un\">try it here<\/p><\/div><div class=\"tg\" role=\"group\" aria-label=\"Show the results\"><button type=\"button\" data-on=\"0\" aria-pressed=\"true\">Without a plan<\/button><button type=\"button\" data-on=\"1\" aria-pressed=\"false\">With an if-then plan<\/button><\/div><div class=\"row\"><p class=\"lb\"><b>Writing about Christmas Eve on time<small>a small early study<\/small><\/b><span data-a=\"32\" data-b=\"71\">32%<\/span><\/p><div class=\"bar\" role=\"img\" aria-label=\"32 percent without a plan, 71 percent with one\"><i style=\"--a:0.32;--b:0.71\"><\/i><\/div><\/div><div class=\"row\"><p class=\"lb\"><b>Exercising at least once that week<small>a small early study<\/small><\/b><span data-a=\"35\" data-b=\"91\">35%<\/span><\/p><div class=\"bar\" role=\"img\" aria-label=\"35 percent without a plan, 91 percent with one\"><i style=\"--a:0.35;--b:0.91\"><\/i><\/div><\/div><div class=\"row\"><p class=\"lb\"><b>Getting a flu vaccination at work<small>more than 3,000 employees<\/small><\/b><span data-a=\"33\" data-b=\"37\">33%<\/span><\/p><div class=\"bar\" role=\"img\" aria-label=\"33 percent without a plan, 37 percent with one\"><i style=\"--a:0.33;--b:0.37\"><\/i><\/div><\/div><figcaption>The share of people who did the thing, rounded to whole numbers. The two small studies show what the effect can look like. The big workplace study shows what it usually looks like in everyday life: smaller, but real.<\/figcaption><script>(function(){var f=document.getElementById(\"ip-bars\");if(!f){return;}var bs=f.querySelectorAll(\".tg button\"),ns=f.querySelectorAll(\".lb span\");\nvar set=function(on){f.classList.toggle(\"on\",on);Array.prototype.forEach.call(bs,function(b){b.setAttribute(\"aria-pressed\",String((b.getAttribute(\"data-on\")===\"1\")===on));});Array.prototype.forEach.call(ns,function(n){n.textContent=n.getAttribute(on?\"data-b\":\"data-a\")+\"%\";});};\nArray.prototype.forEach.call(bs,function(b){b.addEventListener(\"click\",function(){set(b.getAttribute(\"data-on\")===\"1\");});});})();<\/script><\/figure><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Out in the real world the effect is smaller. At one large company, adding a single line to a flu vaccination letter, asking people to write down the date and time they\u2019d go, got about four more people in every hundred vaccinated. Results elsewhere have been mixed. The largest review so far, of 642 tests, sums it up well: if-then plans help with actions, thoughts and feelings, and their effect on everyday behavior is <strong class=\"eqb\">small but reliable<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"it-works-for-harder-goals-too\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">It works for harder goals too<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">It\u2019s fair to wonder whether something this simple only works for people who were going to manage anyway. A review of 29 experiments with people who had a mental health condition, or high levels of symptoms, found that <strong class=\"eqb\">forming if-then plans helped them reach their goals<\/strong> across different conditions and different kinds of goal. The average effect was large, though the results varied a lot from study to study.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">It helps with feelings as well as actions. In one trial, people using an anxiety self-help book who also made if-then plans were far less likely to still be in the anxious range two months later than people using the book alone. In lab studies, a plan like \u201cif I see a spider, then I\u2019ll stay calm and relaxed\u201d reduced fear, where the goal on its own didn\u2019t.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#f8eef1;border:0;border-left:4px solid #5c2946;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#5c2946;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#5c2946;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth remembering<\/p><p class=\"t\">An if-then plan won\u2019t make a goal matter to you. What it does is close the gap between wanting something and doing it, and on everyday goals that gap is where most plans are lost.<\/p><\/aside>\n\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"wt-part stn\"><div class=\"no\"><svg viewBox=\"0 0 142 86\" aria-hidden=\"true\" focusable=\"false\"><path class=\"ar on\" d=\"M22.0 57.0Q37.0 45.5 48.0 44.0\"\/><path class=\"st dn\" d=\"M3.0 71.0C3.0 62.0 12.0 60.0 19.0 60.5C27.0 61.0 32.0 65.0 31.0 72.0C30.0 78.0 22.0 79.5 15.0 79.0C8.0 79.0 3.0 77.0 3.0 71.0Z\"\/><path class=\"ar on\" d=\"M58.0 44.0Q73.0 32.5 84.0 31.0\"\/><path class=\"st dn\" d=\"M39.0 58.0C39.0 49.0 48.0 47.0 55.0 47.5C63.0 48.0 68.0 52.0 67.0 59.0C66.0 65.0 58.0 66.5 51.0 66.0C44.0 66.0 39.0 64.0 39.0 58.0Z\"\/><path class=\"ar\" d=\"M94.0 31.0Q109.0 19.5 120.0 18.0\"\/><path class=\"st nw\" d=\"M75.0 45.0C75.0 36.0 84.0 34.0 91.0 34.5C99.0 35.0 104.0 39.0 103.0 46.0C102.0 52.0 94.0 53.5 87.0 53.0C80.0 53.0 75.0 51.0 75.0 45.0Z\"\/><path class=\"bu\" d=\"M97.0 29.0l3 -6M102.0 33.0l6 -3M92.0 27.0l0 -6\"\/><text x=\"89.0\" y=\"49.2\" text-anchor=\"middle\">3<\/text><path class=\"st td\" d=\"M111.0 32.0C111.0 23.0 120.0 21.0 127.0 21.5C135.0 22.0 140.0 26.0 139.0 33.0C138.0 39.0 130.0 40.5 123.0 40.0C116.0 40.0 111.0 38.0 111.0 32.0Z\"\/><\/svg><\/div><div class=\"tx\"><p class=\"lb\">Part three of four<\/p><h2 id=\"part-3\">How to write one that holds<\/h2><p class=\"sb\">The situation, the action, the obstacle, and how many to make at once<\/p><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"start-with-something-you-actually-want\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Start with something you actually want<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">An if-then plan is a way of carrying out a goal, not a way of creating one. Researchers found that <strong class=\"eqb\">if-then plans helped people reach goals they genuinely wanted<\/strong>, and made little difference to goals they didn\u2019t. If a plan keeps failing, ask yourself whether you want the goal or only feel you ought to.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"make-the-if-specific\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Make the \u201cif\u201d specific<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The most useful cues are ones you\u2019ll reliably notice. A time works well: at seven on weekdays. So does a place: when I walk into the kitchen. <strong class=\"eqb\">Everyday routines make good cues too<\/strong>, such as pouring your first coffee, sitting down at your desk or locking the front door on the way out. The clearer the moment, the easier it is to recognize when it arrives.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"make-the-then-small-and-concrete\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Make the \u201cthen\u201d small and concrete<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The action should be something you could start within a minute of the cue. \u201cThen I\u2019ll exercise\u201d leaves a lot still to decide. \u201cThen I\u2019ll put on my running shoes and walk out of the door\u201d doesn\u2019t. It\u2019s fine if the first step is only the first step. <strong class=\"eqb\">The plan\u2019s job is to get you started<\/strong>, because that first minute is where most good intentions stall.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"plan-for-the-obstacle-not-only-the-goal\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Plan for the obstacle, not only the goal<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The psychologist <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-2\">Gabriele Oettingen<span class=\"gd\" role=\"tooltip\" id=\"gd-2\"><b>Gabriele Oettingen<\/b>German psychologist at New York University and Zeppelin University who studies how people think about the future. She developed mental contrasting and the WOOP method.<\/span><\/span> added one step before the plan: picture the outcome you want, then honestly name what\u2019s most likely to get in the way. <strong class=\"eqb\">The plan is then written for the obstacle<\/strong>: if it\u2019s raining at seven, then I\u2019ll do twenty minutes of exercise at home instead. If I feel too tired after work, then I\u2019ll go for ten minutes and decide after that.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">She called this mental contrasting with implementation intentions, and it\u2019s often taught as <em class=\"eqi\">WOOP<\/em>: wish, outcome, obstacle, plan. A review of 21 studies found it helped people reach their goals, with a small-to-moderate effect. In one trial, women who learned it were about twice as active as women who only got information, nearly an hour more a week, and they kept it up for four months.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:34px;margin-bottom:40px\"><figure class=\"ip-build\" id=\"ip-build\"><div class=\"hd\"><p class=\"ti\">Write your if-then plan<\/p><p class=\"un\" id=\"ip-un\">filled in with an example<\/p><\/div><div class=\"exs\" role=\"group\" aria-label=\"Load an example\"><span>See an example for<\/span><div class=\"ip-mob\"><label for=\"ip-exsel\">See an example for<\/label><span class=\"ip-selw\"><select class=\"ip-sel\" id=\"ip-exsel\"><option value=\"\">choose one<\/option><option value=\"0\">moving more<\/option><option value=\"1\">phone in bed<\/option><option value=\"2\">starting work<\/option><option value=\"3\">worry<\/option><option value=\"4\">calling someone<\/option><\/select><\/span><\/div><button type=\"button\" data-ex=\"0\" aria-pressed=\"true\">moving more<\/button><button type=\"button\" data-ex=\"1\" aria-pressed=\"false\">phone in bed<\/button><button type=\"button\" data-ex=\"2\" aria-pressed=\"false\">starting work<\/button><button type=\"button\" data-ex=\"3\" aria-pressed=\"false\">worry<\/button><button type=\"button\" data-ex=\"4\" aria-pressed=\"false\">calling someone<\/button><\/div><div class=\"grid\"><div class=\"form\"><div class=\"f\"><label for=\"ip-goal\"><span class=\"n\">1<\/span>What do you want to do?<\/label><textarea id=\"ip-goal\" rows=\"1\" maxlength=\"90\" autocomplete=\"off\" placeholder=\"Something you actually want\">Go for a run before work<\/textarea><\/div><div class=\"f\"><p class=\"lab\" id=\"ip-iflab\"><span class=\"n\">2<\/span>Choose the moment<\/p><div class=\"chips cue\" role=\"group\" aria-labelledby=\"ip-iflab\"><button type=\"button\" aria-pressed=\"true\">it is 7:00 on a weekday<\/button><button type=\"button\" aria-pressed=\"false\">I pour my first coffee<\/button><button type=\"button\" aria-pressed=\"false\">I sit down at my desk<\/button><button type=\"button\" aria-pressed=\"false\">I get home from work<\/button><button type=\"button\" aria-pressed=\"false\">I finish dinner<\/button><button type=\"button\" aria-pressed=\"false\">I get into bed<\/button><\/div><div class=\"ip-mob\"><label for=\"ip-cuesel\">Pick a moment<\/label><span class=\"ip-selw\"><select class=\"ip-sel\" id=\"ip-cuesel\"><option value=\"\">choose one<\/option><option value=\"it is 7:00 on a weekday\">it is 7:00 on a weekday<\/option><option value=\"I pour my first coffee\">I pour my first coffee<\/option><option value=\"I sit down at my desk\">I sit down at my desk<\/option><option value=\"I get home from work\">I get home from work<\/option><option value=\"I finish dinner\">I finish dinner<\/option><option value=\"I get into bed\">I get into bed<\/option><\/select><\/span><\/div><div class=\"pre\"><span>If<\/span><textarea id=\"ip-if\" rows=\"1\" maxlength=\"90\" autocomplete=\"off\" placeholder=\"a moment you will notice\" aria-label=\"If\">it is 7:00 on a weekday<\/textarea><\/div><\/div><div class=\"f\"><label for=\"ip-then\"><span class=\"n\">3<\/span>Choose the first step<\/label><div class=\"pre\"><span>then I will<\/span><textarea id=\"ip-then\" rows=\"1\" maxlength=\"90\" autocomplete=\"off\" placeholder=\"something you could start within a minute\">put on my running shoes before I make coffee<\/textarea><\/div><p class=\"nudge\" id=\"ip-nudge\" aria-live=\"polite\"><\/p><\/div><div class=\"f\"><p class=\"lab\" id=\"ip-oblab\"><span class=\"n\">4<\/span>Plan for the obstacle<\/p><div class=\"chips obs\" role=\"group\" aria-labelledby=\"ip-oblab\"><button type=\"button\" aria-pressed=\"false\">I feel too tired<\/button><button type=\"button\" aria-pressed=\"true\">it is raining<\/button><button type=\"button\" aria-pressed=\"false\">I am short of time<\/button><button type=\"button\" aria-pressed=\"false\">I do not feel like it<\/button><button type=\"button\" aria-pressed=\"false\">I forget<\/button><\/div><div class=\"ip-mob\"><label for=\"ip-obssel\">Pick an obstacle<\/label><span class=\"ip-selw\"><select class=\"ip-sel\" id=\"ip-obssel\"><option value=\"\">choose one<\/option><option value=\"I feel too tired\">I feel too tired<\/option><option value=\"it is raining\">it is raining<\/option><option value=\"I am short of time\">I am short of time<\/option><option value=\"I do not feel like it\">I do not feel like it<\/option><option value=\"I forget\">I forget<\/option><\/select><\/span><\/div><div class=\"pre\"><span>If<\/span><textarea id=\"ip-ob\" rows=\"1\" maxlength=\"90\" autocomplete=\"off\" placeholder=\"what is most likely to get in the way\" aria-label=\"If this gets in the way\">it is raining<\/textarea><\/div><div class=\"pre\" style=\"margin-top:8px\"><span>then I will<\/span><textarea id=\"ip-alt\" rows=\"1\" maxlength=\"90\" autocomplete=\"off\" placeholder=\"what you will do instead\" aria-label=\"Then I will do this instead\">do twenty minutes of exercise at home<\/textarea><\/div><\/div><\/div><div class=\"side\"><div class=\"card\" aria-live=\"polite\"><p class=\"for\">Your plan <span id=\"ip-for\"><\/span><\/p><p class=\"pl\" id=\"ip-pl\"><\/p><p class=\"pl2\" id=\"ip-pl2\"><span class=\"k\">And if something gets in the way<\/span><span id=\"ip-pl2t\"><\/span><\/p><div class=\"say\" id=\"ip-sayp\"><p class=\"sk\" id=\"ip-sayk\"><\/p><div class=\"dots\" aria-hidden=\"true\"><i><\/i><\/div><div class=\"sb\"><button type=\"button\" class=\"go\" id=\"ip-said\">I said it<\/button><button type=\"button\" id=\"ip-sayx\">Done<\/button><\/div><\/div><\/div><ul class=\"checks\"><li id=\"ip-c1\"><span class=\"d\"><\/span><span>The if names a moment you will notice<\/span><\/li><li id=\"ip-c2\"><span class=\"d\"><\/span><span>The then is a first step, concrete enough to start at once<\/span><\/li><li id=\"ip-c3\"><span class=\"d\"><\/span><span>There is a plan for the most likely obstacle<\/span><\/li><\/ul><div class=\"ctl\"><button type=\"button\" class=\"go\" id=\"ip-keep\">Keep this plan<\/button><button type=\"button\" id=\"ip-say\">Read it back<\/button><button type=\"button\" id=\"ip-copy\">Copy it<\/button><button type=\"button\" id=\"ip-cal\">Add a reminder to my calendar<\/button><button type=\"button\" class=\"ghost\" id=\"ip-clear\">Start a new one<\/button><\/div><p class=\"calnote\" id=\"ip-caln\"><\/p><\/div><\/div><div class=\"kept\" id=\"ip-kept\"><p class=\"lab\" style=\"margin:0 0 10px\">Plans you have kept<\/p><ol id=\"ip-list\"><\/ol><p class=\"note\" id=\"ip-note\">That is three plans. The research suggests starting with one or two, and adding another once the first has become ordinary.<\/p><\/div><p class=\"priv\">Nothing you type here is saved or sent anywhere. The calendar reminder is made on your own device.<\/p><figcaption>A plan that holds names a moment you will recognize, a first step small enough to start straight away, and what you will do if the most likely obstacle turns up.<\/figcaption><script>var IPEX=[[\"Go for a run before work\",\"it is 7:00 on a weekday\",\"put on my running shoes before I make coffee\",\"it is raining\",\"do twenty minutes of exercise at home\"],[\"Stop scrolling in bed\",\"I get into bed\",\"put my phone on the chest of drawers across the room\",\"I want to check one last thing\",\"check it standing up, then put it back\"],[\"Start the report I keep putting off\",\"I sit down at my desk\",\"open the document and write one sentence before I read email\",\"an urgent-looking email arrives\",\"note it on paper and answer it after twenty minutes\"],[\"Stop worrying all day\",\"I notice I am worrying before worry time\",\"write the worry down in a few words and save it for later\",\"the worry feels too urgent to wait\",\"ask whether I can act on it right now, and if not, write it down\"],[\"Call my sister more often\",\"it is Sunday after lunch\",\"call my sister\",\"she does not answer\",\"send her a message and try again in the evening\"]];(function(){\nvar f=document.getElementById(\"ip-build\");if(!f){return;}\nvar $=function(id){return document.getElementById(id);};\nvar goal=$(\"ip-goal\"),ifv=$(\"ip-if\"),th=$(\"ip-then\"),ob=$(\"ip-ob\"),alt=$(\"ip-alt\"),\n fo=$(\"ip-for\"),pl=$(\"ip-pl\"),pl2=$(\"ip-pl2\"),pl2t=$(\"ip-pl2t\"),un=$(\"ip-un\"),nud=$(\"ip-nudge\"),\n c1=$(\"ip-c1\"),c2=$(\"ip-c2\"),c3=$(\"ip-c3\"),keep=$(\"ip-keep\"),cp=$(\"ip-copy\"),clr=$(\"ip-clear\"),\n kept=$(\"ip-kept\"),list=$(\"ip-list\"),note=$(\"ip-note\"),say=$(\"ip-say\"),sayp=$(\"ip-sayp\"),sayk=$(\"ip-sayk\"),\n said=$(\"ip-said\"),sayx=$(\"ip-sayx\"),cal=$(\"ip-cal\"),caln=$(\"ip-caln\");\nvar cues=f.querySelectorAll(\".chips.cue button\"),obs=f.querySelectorAll(\".chips.obs button\"),exs=f.querySelectorAll(\".exs button\");var exsel=$(\"ip-exsel\"),cuesel=$(\"ip-cuesel\"),obssel=$(\"ip-obssel\");\nvar each=function(l,fn){Array.prototype.forEach.call(l,fn);};\nvar fit=function(i){i.style.height=\"auto\";i.style.height=(i.scrollHeight+i.offsetHeight-i.clientHeight)+\"px\";};\nvar fitAll=function(){[goal,ifv,th,ob,alt].forEach(fit);};\nvar tidy=function(s){return s.replace(\/^\\s+|\\s+$\/g,\"\").replace(\/[.\\s]+$\/,\"\");};\nvar low=function(s){if(\/^I('|\\s|$)\/.test(s)){return s;}return s.length>1?s.charAt(0).toLowerCase()+s.slice(1):s;};\nvar words=function(s){var t=tidy(s);return t?t.split(\/\\s+\/).length:0;};\nvar el=function(tag,txt){var e=document.createElement(tag);e.textContent=txt;return e;};\nvar slot=function(v,ph){return v?document.createTextNode(v):el(\"i\",ph);};\nvar sentence=function(a,b){return \"If \"+low(a)+\", then I will \"+low(b)+\".\";};\nvar NEG=\/\\b(not|won.t|wont|don.t|dont|stop|stopping|never|avoid|no more|no longer)\\b\/i;\nvar VAGUE=\/\\b(more|less|better|healthier|properly|harder|improve|try|trying|be)\\b\/i;\n\/* the clock time in the \"if\", if there is one: at 7, at 7:30, it is 6:45 pm *\/\nvar when=function(a){var m=a.match(\/\\b(?:at|it is|it's)\\s+(\\d{1,2})(?::(\\d{2}))?\\s*(am|pm|a\\.m\\.|p\\.m\\.)?\/i);if(!m){return null;}\n var h=parseInt(m[1],10),mi=m[2]?parseInt(m[2],10):0;if(h>23){return null;}if(mi>59){return null;}\n if(m[3]){var pm=\/p\/i.test(m[3]);if(pm){if(h<12){h=h+12;}}else{if(h===12){h=0;}}}\n var days=[\"sunday\",\"monday\",\"tuesday\",\"wednesday\",\"thursday\",\"friday\",\"saturday\"],code=[\"SU\",\"MO\",\"TU\",\"WE\",\"TH\",\"FR\",\"SA\"],by=[];\n if(\/weekday\/i.test(a)){by=[\"MO\",\"TU\",\"WE\",\"TH\",\"FR\"];}else{if(\/weekend\/i.test(a)){by=[\"SA\",\"SU\"];}else{\n  days.forEach(function(d,i){if(new RegExp(\"\\\\b\"+d+\"s?\\\\b\",\"i\").test(a)){by.push(code[i]);}});}}\n return {h:h,m:mi,by:by,code:code};};\nvar render=function(){\n var g=tidy(goal.value),a=tidy(ifv.value),b=tidy(th.value),o=tidy(ob.value),x=tidy(alt.value);\n fo.textContent=g?\"for \"+low(g):\"\";\n pl.textContent=\"\";pl.appendChild(el(\"b\",\"If \"));pl.appendChild(slot(a?low(a):\"\",\"the moment\"));\n pl.appendChild(document.createTextNode(\", \"));pl.appendChild(el(\"b\",\"then I will \"));\n pl.appendChild(slot(b?low(b):\"\",\"the first step\"));pl.appendChild(document.createTextNode(\".\"));\n pl2.style.display=(o||x)?\"block\":\"none\";pl2t.textContent=\"\";\n pl2t.appendChild(el(\"b\",\"If \"));pl2t.appendChild(slot(o?low(o):\"\",\"the obstacle\"));\n pl2t.appendChild(document.createTextNode(\", \"));pl2t.appendChild(el(\"b\",\"then I will \"));\n pl2t.appendChild(slot(x?low(x):\"\",\"the backup\"));pl2t.appendChild(document.createTextNode(\".\"));\n var vague=b?(VAGUE.test(b)?true:words(b)<3):false;\n var neg=b?NEG.test(b):false;nud.textContent=neg?\"Plans about what you won\u2019t do can backfire. What will you do instead?\":(vague?\"That still leaves something to decide in the moment. What is the very first thing you would physically do?\":\"\");\n nud.className=(neg||vague)?\"nudge on\":\"nudge\";\n c1.className=words(a)>=3?\"ok\":\"\";c2.className=(words(b)>=3?((vague||neg)?\"\":\"ok\"):\"\");c3.className=(o?(x?\"ok\":\"\"):\"\");\n each(cues,function(c){c.setAttribute(\"aria-pressed\",String(c.textContent===a));});\n each(obs,function(c){c.setAttribute(\"aria-pressed\",String(c.textContent===o));});\n cuesel.value=a;if(cuesel.selectedIndex<0){cuesel.value=\"\";}\n obssel.value=o;if(obssel.selectedIndex<0){obssel.value=\"\";}\n var pe=\"\";each(exs,function(e,i){if(e.getAttribute(\"aria-pressed\")===\"true\"){pe=String(i);}});exsel.value=pe;\n var w=when(a);cal.style.display=w?\"\":\"none\";caln.textContent=\"\";\n fitAll();\n};\nvar text=function(){var a=tidy(ifv.value),b=tidy(th.value),o=tidy(ob.value),x=tidy(alt.value);\n if(!a){return \"\";}if(!b){return \"\";}var t=sentence(a,b);if(o){if(x){t=t+\" \"+sentence(o,x);}}return t;};\nvar touched=function(){un.textContent=\"your own plan\";each(exs,function(e){e.setAttribute(\"aria-pressed\",\"false\");});};\n[goal,ifv,th,ob,alt].forEach(function(i){i.addEventListener(\"input\",function(){if(\/[\\r\\n]\/.test(i.value)){i.value=i.value.replace(\/[\\r\\n]+\/g,\" \");}touched();render();});\n i.addEventListener(\"keydown\",function(e){if(e.key===\"Enter\"){e.preventDefault();}});});\nwindow.addEventListener(\"resize\",fitAll);window.addEventListener(\"load\",fitAll);if(document.fonts){document.fonts.ready.then(fitAll);}\neach(cues,function(c){c.addEventListener(\"click\",function(){ifv.value=c.textContent;touched();render();});});\neach(obs,function(c){c.addEventListener(\"click\",function(){ob.value=c.textContent;touched();render();});});\neach(exs,function(e){e.addEventListener(\"click\",function(){var d=IPEX[parseInt(e.getAttribute(\"data-ex\"),10)];\n goal.value=d[0];ifv.value=d[1];th.value=d[2];ob.value=d[3];alt.value=d[4];un.textContent=\"filled in with an example\";\n each(exs,function(x){x.setAttribute(\"aria-pressed\",String(x===e));});closeSay();render();});});\ncuesel.addEventListener(\"change\",function(){if(cuesel.value){ifv.value=cuesel.value;touched();}render();});\nobssel.addEventListener(\"change\",function(){if(obssel.value){ob.value=obssel.value;touched();}render();});\nexsel.addEventListener(\"change\",function(){if(exsel.value!==\"\"){exs[parseInt(exsel.value,10)].click();}else{render();}});\nvar count=function(){var n=list.children.length;kept.className=n?\"kept on\":\"kept\";note.className=n>=3?\"note on\":\"note\";};\nkeep.addEventListener(\"click\",function(){var t=text();if(!t){(tidy(ifv.value)?th:ifv).focus();return;}\n var li=el(\"li\",t);li.className=\"new\";var x=document.createElement(\"button\");x.type=\"button\";x.className=\"x\";\n x.setAttribute(\"aria-label\",\"Remove this plan\");x.textContent=\"\u00d7\";\n x.addEventListener(\"click\",function(){li.parentNode.removeChild(li);count();});\n li.appendChild(x);list.appendChild(li);keep.textContent=\"Kept\";setTimeout(function(){keep.textContent=\"Keep this plan\";},1400);count();});\ncp.addEventListener(\"click\",function(){var t=text();if(!t){return;}\n if(navigator.clipboard){navigator.clipboard.writeText(t).then(function(){cp.textContent=\"Copied\";setTimeout(function(){cp.textContent=\"Copy it\";},1400);},\n function(){cp.textContent=\"Could not copy\";});}});\n\/* read it back: once, slowly *\/\nvar n=0,dots=sayp.querySelectorAll(\".dots i\");\nvar closeSay=function(){f.classList.remove(\"saying\");n=0;};\nvar showSay=function(){each(dots,function(d,i){d.className=i<n?\"on\":\"\";});\n if(n>=1){sayk.textContent=\"That\u2019s it. Once is enough; the research found more times didn\u2019t add anything.\";said.style.display=\"none\";sayx.textContent=\"Done\";}\n else{sayk.textContent=\"Say it to yourself once, slowly.\";said.style.display=\"\";}};\nsay.addEventListener(\"click\",function(){if(!text()){(tidy(ifv.value)?th:ifv).focus();return;}n=0;f.classList.add(\"saying\");showSay();said.focus({preventScroll:true});});\nsaid.addEventListener(\"click\",function(){n=n+1;showSay();if(n>=1){sayx.focus({preventScroll:true});}});\nsayx.addEventListener(\"click\",function(){closeSay();say.focus({preventScroll:true});});\n\/* the calendar reminder, built here and downloaded, never sent *\/\nvar pad=function(v){return (v<10?\"0\":\"\")+v;};\nvar stamp=function(d){return d.getFullYear()+pad(d.getMonth()+1)+pad(d.getDate())+\"T\"+pad(d.getHours())+pad(d.getMinutes())+\"00\";};\nvar esc=function(s){return s.replace(\/\\\\\/g,\"\\\\\\\\\").replace(\/([,;])\/g,\"\\\\$1\");};\ncal.addEventListener(\"click\",function(){var a=tidy(ifv.value),w=when(a),t=text();if(!w){return;}if(!t){th.focus();return;}\n var d=new Date();d.setSeconds(0,0);d.setHours(w.h,w.m);\n for(var i=0;i<8;i++){var ok=d>new Date();if(ok){if(w.by.length){ok=w.by.indexOf(w.code[d.getDay()])>-1;}}if(ok){break;}d.setDate(d.getDate()+1);}\n var rule=w.by.length?\"FREQ=WEEKLY;BYDAY=\"+w.by.join(\",\"):\"FREQ=DAILY\";\n var o=tidy(ob.value),x=tidy(alt.value),backup=o?(x?sentence(o,x):\"\"):\"\";\n var now=new Date(),utc=now.toISOString().replace(\/[-:]\/g,\"\").replace(\/\\.\\d+Z$\/,\"Z\");\n var L=[\"BEGIN:VCALENDAR\",\"VERSION:2.0\",\"PRODID:-\/\/Equilibrium Psychotherapy\/\/If-then plan\/\/EN\",\"BEGIN:VEVENT\",\n  \"UID:\"+now.getTime()+\"-ifthen@equilibriumpsychotherapy.net\",\"DTSTAMP:\"+utc,\"DTSTART:\"+stamp(d),\"DURATION:PT10M\",\"RRULE:\"+rule,\n  \"SUMMARY:\"+esc(sentence(a,tidy(th.value))),\"DESCRIPTION:\"+esc(backup?\"And if something gets in the way: \"+backup:\"Your if-then plan.\"),\n  \"BEGIN:VALARM\",\"ACTION:DISPLAY\",\"TRIGGER:PT0M\",\"DESCRIPTION:\"+esc(sentence(a,tidy(th.value))),\"END:VALARM\",\"END:VEVENT\",\"END:VCALENDAR\"];\n var blob=new Blob([L.join(\"\\r\\n\")+\"\\r\\n\"],{type:\"text\/calendar\"}),u=URL.createObjectURL(blob),k=document.createElement(\"a\");\n k.href=u;k.download=\"if-then-plan.ics\";document.body.appendChild(k);k.click();\n setTimeout(function(){document.body.removeChild(k);URL.revokeObjectURL(u);},500);\n var FULL=[\"Sunday\",\"Monday\",\"Tuesday\",\"Wednesday\",\"Thursday\",\"Friday\",\"Saturday\"],j=w.by.join(\",\");\n var nice=!w.by.length?\"every day\":(j===\"MO,TU,WE,TH,FR\"?\"every weekday\":(j===\"SA,SU\"?\"every weekend\":\"every \"+w.by.map(function(c){return FULL[w.code.indexOf(c)];}).join(\" and \")));\n caln.textContent=\"Open the downloaded file to add it to your calendar. It repeats \"+nice+\" at \"+pad(w.h)+\":\"+pad(w.m)+\".\";});\nclr.addEventListener(\"click\",function(){[goal,ifv,th,ob,alt].forEach(function(i){i.value=\"\";});touched();closeSay();render();});\nrender();\n})();<\/script><\/figure><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"make-one-or-two-not-ten\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Make one or two, not ten<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">It can be tempting to write a plan for every goal at once. In one set of studies, planning helped people with a single goal, but when they planned for several goals at the same time, the plans stopped helping, partly because listing all the steps made the whole project feel harder. <strong class=\"eqb\">Start with the one plan that matters most this week<\/strong>, and add another once it\u2019s become ordinary. If you\u2019re not sure which one that is, <a href=\"\/urgent-important\/\" style=\"color:#7a3a5e;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#d8b9ca\">sorting what\u2019s urgent from what\u2019s important<\/a> can help.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"say-it-to-yourself-once\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Say it to yourself once<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Writing the plan down is fine, but in the research it wasn\u2019t what made the difference. <strong class=\"eqb\">Saying it over to yourself, even once<\/strong>, is what went with stronger results, so the link between the moment and the action starts to feel familiar. It also combines well with other tools. In a 2025 trial of <a href=\"\/worry-time\/\" style=\"color:#7a3a5e;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1.5px;text-decoration-color:#d8b9ca\">worry postponement<\/a>, people who added a plan like \u201cif I notice I\u2019m worrying before six, I\u2019ll write it down and save it for worry time\u201d worried for about fifteen minutes less a day than people who postponed without one, though it was a small first trial.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#f8eef1;border:0;border-left:4px solid #5c2946;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#5c2946;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#5c2946;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth noting<\/p><p class=\"t\">One plan, for a goal you actually want, with a clear moment and a small first step, said over once. That\u2019s the whole recipe.<\/p><\/aside>\n\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"wt-part stn\"><div class=\"no\"><svg viewBox=\"0 0 142 86\" aria-hidden=\"true\" focusable=\"false\"><path class=\"ar on\" d=\"M22.0 57.0Q37.0 45.5 48.0 44.0\"\/><path class=\"st dn\" d=\"M3.0 71.0C3.0 62.0 12.0 60.0 19.0 60.5C27.0 61.0 32.0 65.0 31.0 72.0C30.0 78.0 22.0 79.5 15.0 79.0C8.0 79.0 3.0 77.0 3.0 71.0Z\"\/><path class=\"ar on\" d=\"M58.0 44.0Q73.0 32.5 84.0 31.0\"\/><path class=\"st dn\" d=\"M39.0 58.0C39.0 49.0 48.0 47.0 55.0 47.5C63.0 48.0 68.0 52.0 67.0 59.0C66.0 65.0 58.0 66.5 51.0 66.0C44.0 66.0 39.0 64.0 39.0 58.0Z\"\/><path class=\"ar on\" d=\"M94.0 31.0Q109.0 19.5 120.0 18.0\"\/><path class=\"st dn\" d=\"M75.0 45.0C75.0 36.0 84.0 34.0 91.0 34.5C99.0 35.0 104.0 39.0 103.0 46.0C102.0 52.0 94.0 53.5 87.0 53.0C80.0 53.0 75.0 51.0 75.0 45.0Z\"\/><path class=\"st nw\" d=\"M111.0 32.0C111.0 23.0 120.0 21.0 127.0 21.5C135.0 22.0 140.0 26.0 139.0 33.0C138.0 39.0 130.0 40.5 123.0 40.0C116.0 40.0 111.0 38.0 111.0 32.0Z\"\/><path class=\"bu\" d=\"M133.0 16.0l3 -6M138.0 20.0l6 -3M128.0 14.0l0 -6\"\/><text x=\"125.0\" y=\"36.2\" text-anchor=\"middle\">4<\/text><\/svg><\/div><div class=\"tx\"><p class=\"lb\">Part four of four<\/p><h2 id=\"part-4\">Changing a habit you already have<\/h2><p class=\"sb\">Giving an old cue a new response, and why that takes patience<\/p><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"give-the-old-cue-a-new-response\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Give the old cue a new response<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The same shape works for habits you\u2019d like to break. Instead of naming a moment to start something new, <strong class=\"eqb\">the plan names the moment the old habit usually takes over<\/strong>, and gives that moment a different response. If I reach for my phone in bed, then I\u2019ll put it on the chest of drawers across the room. If I want a snack while I\u2019m working, then I\u2019ll get a glass of water first.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Researchers have looked at what a plan like this does in the mind. Normally, when the familiar situation arrives, the old response comes to mind before any alternative. Forming an if-then plan took away that head start. The new response didn\u2019t become automatic straight away, though. The plan gave people a real choice in the moment, and whether they acted differently depended on how much they wanted the alternative.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"say-what-you-will-do-not-what-you-wont\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Say what you\u2019ll do, not what you won\u2019t<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">One kind of plan can backfire. A plan like \u201cif I\u2019m stressed, then I won\u2019t eat chocolate\u201d sounds sensible, but it keeps the chocolate in the sentence. In studies of plans shaped this way, <strong class=\"eqb\">\u201cthen I won\u2019t\u201d plans made the old habit come to mind more<\/strong>, not less, and the effect was strongest when the habit was strong.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">So give the moment something to do instead: \u201cif I\u2019m stressed, then I\u2019ll make a cup of tea and step outside for five minutes.\u201d The plan builder above will nudge you if a \u201cthen\u201d turns into a \u201cwon\u2019t\u201d.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"expect-it-to-take-longer-than-starting\" style=\"color:#3b2431;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Expect it to take longer than starting<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Breaking a habit also seems to be harder than building one. In a review of 23 studies on eating, if-then plans had a moderate effect on adding healthy food, such as eating more fruit, but a smaller effect on cutting down on unhealthy snacks. An old habit has had years of repetition in the same setting, and a new plan is competing with all of it.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">That\u2019s <strong class=\"eqb\">a reason to be patient with the plan, not to give it up<\/strong>, and to pair it with the things that make an old habit easier to leave behind, such as changing the setting where it usually happens. Habits tend to loosen when the setting changes, and a move, a new job or even a rearranged kitchen can be a good moment to start.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">So when the alarm goes off on Monday and it\u2019s raining a little, the decision was already made on Sunday evening: twenty minutes of exercise at home, and the email can wait.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-f86ed65e wp-block-group-is-layout-constrained\" style=\"background-color:#f3f4f8;border-color:#dde1ea;border-width:1.5px;border-style:solid;border-radius:20px;margin-top:46px;margin-bottom:46px;padding:34px 38px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#5c2946;margin-top:0;margin-bottom:12px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WHAT THE RESEARCH SUPPORTS<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The largest <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-3\"><em class=\"eqi\">meta-analysis<\/em><span class=\"gd\" role=\"tooltip\" id=\"gd-3\"><b>meta-analysis<\/b>A study of studies: it pools the results of many experiments on the same question to estimate how large an effect usually is, rather than relying on any single result.<\/span><\/span> so far, of 642 tests, found that if-then plans help people act on their goals, manage their thinking and handle their feelings. On everyday behavior the effect is small but reliable. It\u2019s larger when the plan really takes an \u201cif this, then that\u201d shape, when the goal matters to you, and when you say the plan over to yourself at least once.<\/p>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-7c590e6f wp-block-group-is-layout-constrained\" style=\"background-color:#fbf4e6;border-color:#eedcb9;border-width:1.5px;border-style:solid;border-radius:20px;margin-top:0;margin-bottom:46px;padding:34px 38px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#5c2946;margin-top:0;margin-bottom:12px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WORTH BEING CLEAR ABOUT<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The effects are smaller in everyday life than in the laboratory, and a single workplace study can\u2019t tell you what will happen for you. For exercise, one review found the benefit a little smaller at later follow-ups, although across all kinds of goal the largest review found no steady decline. Planning can\u2019t supply a goal you don\u2019t hold, and planning for many goals at once can reduce the benefit.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If-then plans are a tool for acting on what you already want, not a replacement for support when something feels much harder than it should. If you find you can\u2019t start things that matter to you, or you\u2019re losing interest in things you used to care about, that can be a sign of low mood rather than poor planning, and it deserves real support.<\/p>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-69c879e7 wp-block-group-is-layout-constrained\" style=\"background-color:#faf8f3;border-color:#e8e1d5;border-width:1.5px;border-style:solid;border-radius:18px;margin-top:0;margin-bottom:44px;padding:30px 34px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">REFERENCES<\/p>\n\n\n\n<ol class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#524a42;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.17), 15.5px);line-height:1.7\">\n<li><a href=\"https:\/\/doi.org\/10.1177\/0146167211399102\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Adriaanse, M. A., Gollwitzer, P. M., De Ridder, D. T. D., de Wit, J. B. F., &amp; Kroese, F. M. (2011). Breaking habits with implementation intentions: A test of underlying processes. <em>Personality and Social Psychology Bulletin, 37<\/em>(4), 502-513.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1177\/0146167210390523\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Adriaanse, M. A., van Oosten, J. M. F., de Ridder, D. T. D., de Wit, J. B. F., &amp; Evers, C. (2011). Planning what not to eat: Ironic effects of implementation intentions negating unhealthy habits. <em>Personality and Social Psychology Bulletin, 37<\/em>(1), 69-81.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.appet.2010.10.012\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Adriaanse, M. A., Vinkers, C. D. W., De Ridder, D. T. D., Hox, J. J., &amp; De Wit, J. B. F. (2011). Do implementation intentions help to eat a healthy diet? A systematic review and meta-analysis of the empirical evidence. <em>Appetite, 56<\/em>(1), 183-193.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1080\/17437199.2011.560095\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">B\u00e9langer-Gravel, A., Godin, G., &amp; Amireault, S. (2013). A meta-analytic review of the effect of implementation intentions on physical activity. <em>Health Psychology Review, 7<\/em>(1), 23-54.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1086\/664500\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Dalton, A. N., &amp; Spiller, S. A. (2012). Too much of a good thing: The benefits of implementation intentions depend on the number of goals. <em>Journal of Consumer Research, 39<\/em>(3), 600-614.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/0003-066X.54.7.493\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. <em>American Psychologist, 54<\/em>(7), 493-503.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/0022-3514.73.1.186\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Gollwitzer, P. M., &amp; Brandst\u00e4tter, V. (1997). Implementation intentions and effective goal pursuit. <em>Journal of Personality and Social Psychology, 73<\/em>(1), 186-199.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/S0065-2601(06)38002-1\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Gollwitzer, P. M., &amp; Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. In M. P. Zanna (Ed.), <em>Advances in experimental social psychology<\/em> (Vol. 38, pp. 69-119). Academic Press.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1111\/bjhp.12504\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Keller, J., Kwasnicka, D., Klaiber, P., Sichert, L., Lally, P., &amp; Fleig, L. (2021). Habit formation following routine&#45;based versus time&#45;based cue planning: A randomized controlled trial. <em>British Journal of Health Psychology, 26<\/em>(3), 807-824.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1080\/08870446.2025.2590072\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">McCarrick, D., Prestwich, A., Ferguson, E., &amp; O&#8217;Connor, D. B. (2025). Effects of worry postponement on daily worry and sleep: A randomised controlled trial. <em>Psychology &amp; Health<\/em>. Advance online publication.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1073\/pnas.1103170108\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Milkman, K. L., Beshears, J., Choi, J. J., Laibson, D., &amp; Madrian, B. C. (2011). Using implementation intentions prompts to enhance influenza vaccination rates. <em>Proceedings of the National Academy of Sciences, 108<\/em>(26), 10415-10420.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1348\/135910702169420\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Milne, S., Orbell, S., &amp; Sheeran, P. (2002). Combining motivational and volitional interventions to promote exercise participation: Protection motivation theory and implementation intentions. <em>British Journal of Health Psychology, 7<\/em>(2), 163-184.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/a0013460\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Schweiger Gallo, I., Keil, A., McCulloch, K. C., Rockstroh, B., &amp; Gollwitzer, P. M. (2009). Strategic automation of emotion regulation. <em>Journal of Personality and Social Psychology, 96<\/em>(1), 11-31.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1080\/10463283.2024.2334563\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Sheeran, P., Listrom, O., &amp; Gollwitzer, P. M. (2025). The when and how of planning: Meta&#45;analysis of the scope and components of implementation intentions in 642 tests. <em>European Review of Social Psychology, 36<\/em>(1), 162-194.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1177\/0146167204271308\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Sheeran, P., Webb, T. L., &amp; Gollwitzer, P. M. (2005). The interplay between goal intentions and implementation intentions. <em>Personality and Social Psychology Bulletin, 31<\/em>(1), 87-98.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.amepre.2008.09.021\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Stadler, G., Oettingen, G., &amp; Gollwitzer, P. M. (2009). Physical activity in women: Effects of a self&#45;regulation intervention. <em>American Journal of Preventive Medicine, 36<\/em>(1), 29-34.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1111\/bjc.12086\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Toli, A., Webb, T. L., &amp; Hardy, G. E. (2016). Does forming implementation intentions help people with mental health problems to achieve goals? A meta-analysis of experimental studies with clinical and analogue samples. <em>British Journal of Clinical Psychology, 55<\/em>(1), 69-90.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/a0021889\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Varley, R., Webb, T. L., &amp; Sheeran, P. (2011). Making self&#45;help more helpful: A randomized controlled trial of the impact of augmenting self&#45;help materials with implementation intentions on promoting the effective self&#45;management of anxiety symptoms. <em>Journal of Consulting and Clinical Psychology, 79<\/em>(1), 123-128.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.3389\/fpsyg.2021.565202\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Wang, G., Wang, Y., &amp; Gai, X. (2021). A meta-analysis of the effects of mental contrasting with implementation intentions on goal attainment. <em>Frontiers in Psychology, 12<\/em>, Article 565202.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/0033-2909.132.2.249\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Webb, T. L., &amp; Sheeran, P. (2006). Does changing behavioral intentions engender behavior change? A meta-analysis of the experimental evidence. <em>Psychological Bulletin, 132<\/em>(2), 249-268.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/0022-3514.88.6.918\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Wood, W., Tam, L., &amp; Witt, M. G. (2005). Changing circumstances, disrupting habits. <em>Journal of Personality and Social Psychology, 88<\/em>(6), 918-933.<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:30px;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">BOOKS FROM OUR SHELF<\/p>\n\n\n\n<ol class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#524a42;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.17), 15.5px);line-height:1.7\">\n<li><a href=\"https:\/\/www.penguinrandomhouse.com\/books\/315221\/rethinking-positive-thinking-by-gabriele-oettingen\/\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#d8b9ca\">Oettingen, G. (2014). <em>Rethinking positive thinking: Inside the new science of motivation<\/em>. Current.<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"eq-lastrev\" style=\"margin:34px 0 0;font-family:&quot;Work Sans&quot;,sans-serif;font-size:12px;font-weight:700;letter-spacing:.15em;text-transform:uppercase;line-height:1.5;color:#6b6259\">Last reviewed October 2026<\/p>\n\n\n<\/div>\n\n\n\n<style>.eqp{--rc-accent:#9d4476;--rc-band:#f7ebf2;--rc-hover:#f0dde8;--rc-bg:#faf8f3}.eqp .eq-rc-btn{display:none}.eqp .eq-rc{position:relative}.eqp .eq-rc li[hidden]{display:block;margin:0;padding:0;height:0;line-height:0;font-size:0}.eqp .eq-rc li.rc-off{display:none}.eqp .eq-rc.is-collapsed::after{content:\"\";position:absolute;left:0;right:0;bottom:0;height:76px;background:linear-gradient(to bottom,transparent,var(--rc-bg) 94%);pointer-events:none}.eqp .eq-rc ~ .eq-rc-btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;box-sizing:border-box;min-width:260px;min-height:48px;margin:22px 0 0;padding:12px 26px;background:var(--rc-band);color:var(--rc-accent);border:1.5px solid 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task.<\/span><\/a><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:0px;margin-bottom:0px\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1708\" src=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-scaled.jpg\" alt=\"A therapist taking notes on a clipboard during a session\" class=\"wp-image-230\" style=\"width:100%;height:340px;object-fit:cover;object-position:center 40%;border-radius:22px 22px 0 0;display:block\" srcset=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-scaled.jpg 2560w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-300x200.jpg 300w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-1024x683.jpg 1024w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-768x512.jpg 768w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/div>\n<div hidden data-eq-related=\"2899,1814,2429\"><\/div>\n\n\n\n<div class=\"wp-block-group has-background eq-ondark has-global-padding is-layout-constrained wp-container-core-group-is-layout-f761ea3b wp-block-group-is-layout-constrained\" style=\"background-color:#7a3a5e;border-radius:0px 0px 22px 22px;margin-top:0;margin-bottom:80px;padding:52px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#f3dfea;margin-top:0;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WORKING WITH THIS<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"when-starting-feels-impossible\" style=\"color:#ffffff;margin-top:0;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">When starting feels impossible<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#ffffff;margin-top:0;margin-bottom:30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);line-height:1.7\">If you keep meaning to start the things that matter to you and the week keeps winning, come and talk it through with us. We can look at what\u2019s really in the way, whether that\u2019s low mood, worry about getting it wrong or just too much on your plate, and find a first step that fits your actual week.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background has-work-sans-regular-font-family wp-element-button\" href=\"\/individual-session\/\" style=\"border-radius:9px;color:#2a2622;background-color:#faf8f3;padding:15px 30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.284), 16.5px);font-weight:700\">Book a session<\/a><\/div>\n\n\n\n<div class=\"wp-block-button footer_b\"><a class=\"wp-block-button__link has-text-color has-work-sans-regular-font-family wp-element-button\" href=\"\/contact\/\" style=\"border-color:#d8b9ca;border-width:1.5px;border-style:solid;border-radius:9px;color:#ffffff;padding:15px 30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.284), 16.5px);font-weight:600\">Get in touch<\/a><\/div>\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Why good intentions so often stall, what the research on if-then plans shows, how to write one that holds, and how to use one to change a habit you already have<\/p>","protected":false},"author":2,"featured_media":4710,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"iawp_total_views":443,"footnotes":""},"categories":[9],"tags":[],"class_list":["post-2844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-time"],"_links":{"self":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/2844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/comments?post=2844"}],"version-history":[{"count":20,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/2844\/revisions"}],"predecessor-version":[{"id":4760,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/2844\/revisions\/4760"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/media\/4710"}],"wp:attachment":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/media?parent=2844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/categories?post=2844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/tags?post=2844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}