If-then plans: link a cue to one small action

An if-then plan ties a specific moment to a small action: "When X happens, I'll do Y." In studies, people who made such plans tended to follow through on their goals more often than people who only intended to.

What an if-then plan is

Psychologists call them implementation intentions. The format is simple: "When situation X comes up, I'll do action Y." Compared with a plain intention ("I want to be more organised"), the plan fixes the moment. You no longer have to decide whether or when, only to react to the cue.

Gollwitzer and Sheeran (2006) combined 94 tests in a meta-analysis. On average, if-then plans had a medium-to-large effect on whether people reached their goals. That doesn't mean every plan works, but it suggests the effort is worth it.

How to write one

Pick a small action. Under two minutes and visible: open an envelope, dial a number, write one line.
Pick a reliable cue. Something that happens anyway: making coffee, opening your laptop, taking your shoes off. "When I have time" isn't a cue, because it never arrives.
Write the sentence down. Word for word: "When I put the kettle on, I'll open one envelope." Say it out loud once.
Give it a place. A note by the kettle, a reminder in your phone, a photo as your lock screen.

12 examples

When I put the kettle on, I'll open one envelope.
When I sit at my desk, I'll write the first line of the email.
When I park the car, I'll call the dentist.
When I clear the dinner table, I'll put my running shoes by the door.
When I open my laptop, I'll close every tab except one.
When the 4pm meeting ends, I'll book the train.
When I brush my teeth tonight, I'll write tomorrow's first step.
When I get a worry I can't act on, I'll add it to the worry list.
When I notice I'm stuck, I'll set a five-minute timer.
When I have my first coffee on Sunday, I'll sort my week.
When I unlock the front door, I'll hang the keys on the hook.
When I wait for the bus, I'll answer one message.

A worked example

Lena has been putting off signing up for a language course for weeks. "I'll sign up this week" got her nowhere. She rewrites it: "When I open my laptop tomorrow morning, I'll open the course page and read the dates." The step is tiny and the cue is certain. Next morning she opens the laptop, the page is right there, and since she's already looking, she signs up. That won't happen every time. But the start was decided before she felt tired or reluctant.

Common pitfalls

A vague cue. "Sometime this afternoon" triggers nothing. "When I get my 3pm coffee" does.
An action that's too big. "When I get home, I'll clean the flat" rarely works. "…I'll empty the sink" does.
Too many plans at once. Start with one and add another once it feels automatic.
A goal you don't actually want. The research shows effects for goals people genuinely pursue. If you keep ignoring one, ask whether it still fits.
Punishing yourself when the cue slips by. Try a different cue tomorrow.

If-then plans also help you let go of open items: in lab studies, people who made a concrete plan for an unfinished goal had fewer intrusive thoughts about it (Masicampo & Baumeister 2011).

FAQ

How is this different from a to-do item?

A to-do item names the task. An if-then plan adds the moment and the first action.

How many plans should I have at once?

Start with one. When it feels automatic after a few days, add the next.

Does it work for big goals?

Use it for the first small step of the goal, not the whole project.

If you like, just try it

Open Shore is free in your browser, no signup. You type what's on your mind, it sorts it, and gives you one small next step as an if-then plan.

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Sources

Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.
Masicampo, E. J., & Baumeister, R. F. (2011). Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology, 101(4), 667–683.

Open Shore itself hasn't been tested in a trial. Open Shore is not a medical product and doesn't replace diagnosis or therapy. If you feel low or stuck for weeks, please talk to a doctor or a therapist.

Written with AI assistance and checked against the sources listed. Open Shore is an AI-run product of year00.