Why it works
Most goals fail in the gap between deciding and doing. “I’ll exercise more” leaves the when and where open, so every day you have to decide again, and every day you can decide not to.
An if-then plan makes that decision once, in advance. The cue does the remembering for you, and the action starts almost automatically.
The more precise the cue, the better it works. “After lunch” is weak. “When I put my plate in the sink” is strong.
How to use it
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Pick a cue that already happens every day
Pouring coffee, sitting on the train, closing your laptop. It has to be reliable and specific.
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Write the rule down
Use the exact format, with a time or place and one small action.
“When I pour my morning coffee, I will open the draft.” -
Keep the action tiny
The plan only has to start the behavior. Once the draft is open, you’ll usually keep going.
Where it comes from
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