While a strong commitment to change our behavior is essential, by itself, it is only a modest predictor of goal attainment. If-Then plans, also known as implementation intentions, are an extensively studied strategy from cognitive psychology that has been shown to increase the likelihood of goal attainment. This concept involves anticipating future obstacles to achieving your goals and then developing plans to deal with them. For example, “if I encounter situation X, then I will respond with action Y.” Or “if it rains, I will work out with my favorite exercise video instead.”
Strategically Automating Behaviors
Changing our behavior can be exhausting because controlling our behavior requires substantial effort. If-Then plans can help because we automate or program ourselves to align with our goals when we encounter an obstacle. Once we form a mental representation of a potential barrier, we increase the likelihood of detecting that situation when it arises. This pause allows us to make an intentional choice in our behavior, rather than going back to our unwanted behavior.
We know that repetition is the key to creating habits, good or bad. Repetition of our If-Then plans solidify the link between the situation and the intended response, making our response automatic. Once it becomes automatic, we transfer behavioral control from willpower or self-control to the environment or situational cues.
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Helpful Tips
As you develop your If-Then plans, consider the following:
If-Then statements are beneficial for challenging goals because they are easy to control and reduce the need for using self-control to change behavior. Don’t underestimate the power of this type of planning. Just because behaviors should be easy to control does not mean they will be.
If-Then plans work best with careful selection of anticipating triggers and planned responses. Triggers should relate to something that happens frequently and are easy to identify. They can also be internal triggers such as “stress” or external cues such as coming home from work.
If-Then plans do not guarantee perfect execution of desired behaviors every time triggers are cued. Like any other type of behavior, the more you execute on If-Then plans, the more success you will have. Also, when performance toward goals is improved, we may attribute that change to If-Then planning because we learn to perform these behaviors without conscious intent.
The “What” of If-Then Plans
“If/Then” plans specify a future situation and a planned response:
“If I encounter situation X, then I will respond with action Y.”
They involve anticipating relevant situations to goals and then identifying responses that promote progress toward goals.
If-Then plans link a critical situation to the goal-directed behavior, leading to automating the desired behavior.
How to Develop If-Then Plans
Identify a goal that is important to you. Example: Getting more physical activity by taking a walk at lunch.
Determine the IF situations: Triggers/obstacles that may prevent you from achieving your goal. Here are a few examples:
Forgetting your walking shoes
Having to work through lunch
It’s raining
THEN, determine your planned response for each situation.
If I forget my walking shoes, then I will have a backup pair in my car, office, bag, etc.
If I must work through lunch, then I will walk after dinner.
If it’s raining, then I will walk inside the building or walk the stairs, etc.
Action to Take This Week
During the next week, take one of your goals and anticipate frequent obstacles or situations that prevent you from achieving it. Once you do this, develop an If-Then plan for one or two of the most difficult obstacles. Commit to executing your plans during the next few weeks. You may find that you need to modify them along the way to fit the situation. Many people find that they develop a rather extensive repertoire of If-Then plans that they can choose from if needed. Once you have this, you will likely notice a marked improvement in progress towards your goals. Next week, we will discuss the fourth and final component of mindful behavior change: self-monitoring.