If-then plan
An if-then plan decides in advance what you'll do in a particular situation – that takes the strain off your willpower and makes following through much more likely.
Ausführlich erklärt
An if-then plan links a specific situation to a specific action: “If X happens, then I'll do Y.” The psychologist Peter Gollwitzer described this principle in the 1990s as an implementation intention. An analysis of more than 90 studies (Gollwitzer and Sheeran, 2006) found a medium to large effect on achieving goals – in exercise, diet and much more.
Why it works: a normal goal (“I want to snack less”) leaves open when and how. You then have to decide in the situation itself – and that's exactly when willpower and attention are often depleted. The if-then plan moves the decision to a calm moment and turns the trigger into a start button: the brain recognises the situation and calls up the action almost automatically.
Examples: “If I get home from work, then I'll put my running shoes on straight away.” “If there's cake at the office, then I'll take a small piece and eat it calmly during my break instead of nibbling at my desk.” “If I fancy crisps in the evening, then I'll make myself a cup of tea first and wait ten minutes.” The more specific the place, time and action, the better. Write your plans down and read them every morning for a few days.
If-then plans are particularly valuable for difficult moments you can see coming: parties, restaurant meals, stressful days, holidays. And for setbacks: “If I've skipped a day, then I'll simply carry on the next day without trying to make up for it.” With children, they work as family rules: “When we get back from the playground, then we have water and fruit first.”