What the research says
In research, if-then plans are called implementation intentions. A 2006 meta-analysis of 94 independent tests found that if-then plans ("If situation Y happens, then I will do X") had a medium-to-large effect on reaching goals (d = .65). The same analysis found that if-then plans helped people get started on a goal and protected their progress from unwanted influences.
How to write a good if-then plan
Make the “if” something you will notice
Name a moment or a feeling you can spot when it comes: “If I'm tired after work”, “If a friend asks me out on a study night”.
Make the “then” something you can do on the spot
A response like “do the 2-minute version” or “pick a new time today and write it down” can start right away. Each chip in the tool comes with an idea like this, and you can change any of them.
A few lines, not a long list
The card holds up to 5 lines for one goal. Start with the things that get in your way most often.
Examples
- To finish my online course: if I run out of time, then I will do the smallest part before the day ends.
- To write my thesis chapter: if I don't feel like it, then I will start for 2 minutes and then decide.
- To call my parents each week: if I forget, then I will do it as soon as I remember.
What happens to what you type
Your plan stays in this browser and is never sent anywhere. It isn't saved: print it or save the image to keep it. For a goal you want to work on every day, make a habit plan with a tiny version and a cue.
Related tools
- Habit plan: one daily habit with a cue and a plan for a missed day
- How to get motivated: turn something you want into a 5-minute start
- Bad habit swap: an if-then plan for a habit you want to do less
- 5-minute start: start one task you keep putting off
If you need help now
These tools are for everyday habits. They are not a crisis service. If you are struggling or don't feel safe, you can contact:
988 Suicide & Crisis Lifeline
988 Suicide & Crisis Lifeline (US): call or text 988, or chat online. Free and confidential, 24/7.
Emergency services (911)
US: call 911 if you or someone you know is in immediate harm or danger.
Samaritans
Samaritans (UK and Ireland): call 116 123, free, 24 hours a day, 365 days a year.
Emergency services (999 or A&E) · NHS 111, mental health option
UK: call 999 or go to A&E if someone's life is at risk or you can't keep yourself or someone else safe. For urgent help that isn't an emergency, call 111 and choose the mental health option (NHS).
Elsewhere, call your local emergency number.
Sources
- Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology 38:69–119. kops.uni-konstanz.de
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact Us. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact a Samaritan. Samaritans. samaritans.org
- Where to get urgent help for mental health. NHS. nhs.uk