If–then plans: how to beat obstacles in advance
There's a gap between "I intend to" and "I did". We sincerely want to run in the mornings, learn a language and go to bed earlier, but in the moment tiredness, the phone or "later" wins. One of the most studied ways across that gap looks almost too simple: decide in advance, "if — then".
What is an if–then plan
In psychology this is called an implementation intention. The term was introduced by Peter Gollwitzer, a professor at New York University. The formula:
If situation X happens, then I will do Y.
It's not a goal ("I want to read more") but a link between a specific situation and a specific action: "If I've got into bed, then I read 10 pages before I pick up my phone."
Why it works
Gollwitzer and his colleague Paschal Sheeran analysed 94 studies involving more than 8,000 people. If–then plans noticeably improved how often people followed through on their intentions — by psychology's standards, a medium-to-large effect. The researchers explain it with two mechanisms.
The situation becomes a cue
When you've linked a situation to an action in advance, your brain starts to "notice" it automatically. The alarm clock, the lunch break, the office door closing become reminders rather than background.
The decision has already been made
At moment X you don't need to weigh whether you feel like it, whether you have the energy, whether it's the right time. The decision was made earlier, while you were calm. All that's left is to act. That saves exactly the kind of willpower that usually runs out by evening.
Two kinds of plan
An action plan
Answers the question "when and where do I do this":
If it's 7:00 and I've switched off my alarm, then I put on my trainers straight away and go for a 15-minute walk.
An obstacle plan
Answers the question "what do I do if something goes wrong". This is the one most often missing:
If it's raining in the morning, then I do 15 minutes of exercise at home with a video.
If I'm too tired for English after work, then I listen to one English podcast on the way home.
If I feel the urge to open social media while working, then I get up and pour a glass of water, leaving my phone on the desk.
How to make your own plan in 5 minutes
- Write down the action with a time and place: what, when and where.
- Ask yourself: what's most likely to get in the way? Remember how previous attempts fell apart. The answer is usually obvious: tiredness, lack of time, a temptation, a bad mood.
- Pick one main obstacle. You don't need to map out every scenario — the single most likely one is enough.
- Come up with a response you're sure you can carry out even on a bad day. Often it's a smaller version of the action.
- Write it in if–then form and reread it in the morning.
Common mistakes
- A situation that's too vague. "If I have time" isn't a situation, it's a get-out clause. The situation should be impossible to miss: a time, a place, a specific event.
- A response that's too complicated. "If I oversleep, then I'll run twice as far in the evening" usually doesn't work. Better: "If I oversleep, then 5 minutes of exercise before my shower."
- Made-up obstacles. If nothing is really in the way today, write that. There's no need to invent scenarios just to fill the box.
- Negative phrasing. "If I crave something sweet, then I won't eat it" works worse than "If I crave something sweet, then I eat an apple". Replacing an action works better than suppressing one.
If–then plans and dreaming about results
The plan works especially well when paired with an honest look at obstacles. Psychologist Gabriele Oettingen showed that pleasant fantasies about the result, on their own, can reduce the energy to act. Her WOOP method combines a wish, an outcome, an obstacle and an if–then plan. More in Why dreaming about results stops you from acting.
How Ritm uses this
In the Ritm day card, the if–then plan is a required part of the morning. You write down today's action (what, when and where), what will be done when you finish, what might get in the way and what you'll do if it happens. If nothing is in the way today, you write just that: "nothing" — there's no need to invent an obstacle.
Frequently asked questions
How many if–then plans should I make a day?
One or two is enough: one for the action and one for the main obstacle. Too many plans at once scatter your attention.
Does this work for breaking bad habits?
Yes, but write a replacement rather than a ban: "If I want a cigarette after my coffee, then I go for a 5-minute walk." Your brain will fill the empty space left by a ban with the old behaviour.
Do I need to write the plan down, or is thinking it through enough?
In the studies, participants mostly wrote their plans down. Writing makes the plan specific and lets you reread it in the morning.
Sources
- Gollwitzer P. M. Implementation intentions: Strong effects of simple plans. American Psychologist, 1999, 54(7), 493–503.
- Gollwitzer P. M., Sheeran P. Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 2006, 38, 69–119.
- Oettingen G. Rethinking Positive Thinking: Inside the New Science of Motivation. Current, 2014.