Most of us do not fail at goals because we lack motivation. We fail because, when the moment arrives, we have to decide all over again. Should I exercise now or later? Should I check my phone first? The goal is clear, but the action is not attached to anything.
The short answer: an “if then” plan, which links a specific situation to a specific action (“If it is 7:00 AM and I have poured my coffee, then I will walk for ten minutes”), is one of the best researched ways to turn intentions into action. A major review of 94 tests found a medium to large improvement in goal achievement.
This article explains what the research says, how to write a plan that works, and how to choose a good starting day.
Key Takeaways
- Wanting to do something is not enough. Deciding in advance when, where, and how you will do it makes follow through more likely.
- Psychologists call this an implementation intention. You can think of it as an “if then” plan.
- A 2006 meta analysis by Peter Gollwitzer and Paschal Sheeran covered 94 tests and found an effect size of d = .65, considered medium to large.
- Starting on a “fresh start” date, such as the first day of a week, month, or season, may add motivation.
- Make the plan small and specific. Vague plans do not work.
What the Research Says
In 2006, psychologists Peter Gollwitzer and Paschal Sheeran published a meta analysis titled “Implementation intentions and goal achievement: a meta analysis of effects and processes” in Advances in Experimental Social Psychology (vol. 38, pp. 69 to 119). A meta analysis combines the results of many studies, which makes its conclusions sturdier than any single experiment.
They compared people who only held a goal with people who also formed a plan in this format: “If situation Y happens, then I will do X.”
Across 94 independent tests, the plan makers did better, with an effect size of d = .65. The authors found that these plans helped people to:
- Get started on their goals.
- Stay on track despite distractions.
- Let go of approaches that were not working.
- Save mental energy for future goal pursuit.
The researchers also found support for why it works. When you decide on a trigger in advance, you notice the trigger more easily, and the planned response becomes more automatic. You are no longer relying on willpower in the moment.
A fair limit: an effect size is an average. Some people and some goals benefit more than others, and a plan will not rescue a goal you do not actually want.
How to write an If-Then Plan that Works
Use this three part formula.
IF (a clear trigger) + THEN (one small action) + (optional) a backup
Step 1: Choose a trigger you will definitely meet
Good triggers are things that already happen daily: finishing breakfast, sitting at your desk, closing your laptop, brushing your teeth, parking the car.
Weak trigger: “If I have time.” Strong trigger: “If I sit down at my desk at 9:00.”
Step 2: Make the action specific and small
Weak action: “I will get healthier.” Strong action: “I will do ten minutes of stretching.”
Step 3: Add an obstacle plan
Think about what usually gets in the way, and write a second plan for it.
“If I feel too tired after work, then I will put on my shoes and walk for just five minutes.”
Examples for Everyday Smart Living
| Goal | If then plan |
|---|---|
| Save money | If I feel the urge to buy something online, then I will add it to a list and wait 48 hours. |
| Eat better | If I open the fridge after dinner, then I will take a piece of fruit first. |
| Sleep better | If it is 10:00 PM, then I will put my phone on the charger outside the bedroom. |
| Stay organized | If I finish a coffee break, then I will clear my desk for two minutes. |
| Learn something | If I sit on the train, then I will open my language app for one lesson. |
| Reduce stress | If I notice my shoulders rising, then I will take three slow breaths. |
Pick a Fresh Start Date
When you begin matters too. Researchers Hengchen Dai, Katherine Milkman, and Jason Riis describe a “fresh start effect”: people are more motivated to chase goals on dates that feel like a new chapter.
Their work, reported in Management Science (2014) and Psychological Science (2015), found that searches for “diet” and visits to a university gym rose at the start of a week, at the start of a month, and after birthdays and holidays. In one experiment, 165 participants chose a reminder date for a goal. Those told that March 20 was the first day of spring picked it far more often than those told it was just an ordinary Thursday (26% compared with 7%).
The idea is that these landmark dates help us separate from past failures and feel like a new version of ourselves. Because new weeks and new months keep arriving, a bad start is never final.
Practical use: Write your if then plan tonight, and start it on the next landmark, such as next Monday or the first of next month. If you slip, treat the next landmark as a clean restart.
Common Mistakes to Avoid
- Too many plans at once. Start with one to three.
- Plans that are too vague. “If I feel like it” is not a trigger.
- Actions that are too big. Shrink them until they feel almost easy.
- No review. After two weeks, adjust any trigger that never seems to fire.
Frequently Asked Questions
What is an if then plan? It is a plan that links a specific situation to a specific action in the form “If X happens, then I will do Y.” Psychologists call it an implementation intention.
Do if then plans really work? A 2006 meta analysis of 94 tests found a medium to large effect on goal attainment (d = .65). Results vary by person and goal.
How is an if then plan different from a goal? A goal says what you want. An if then plan says exactly when and where you will act on it.
How many if then plans should I make? Start with one to three. A few clear plans work better than a long list.
What if I miss a day? Return to the plan at the next opportunity. Fresh start dates such as a new week or month can make restarting easier.
The Bottom Line
You do not need more motivation. You need fewer decisions. Choose one goal, attach it to a trigger you already meet every day, and write it down as one sentence.
Try this today: finish the sentence “If ______, then I will ______,” and start on the next fresh start date.
Sources
- Gollwitzer, P. M., and Sheeran, P. (2006). Implementation intentions and goal achievement: a meta analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69 to 119. https://doi.org/10.1016/S0065-2601(06)38002-1
- Association for Psychological Science, “Why Monday Is the Best Day for Setting New Goals”: https://www.psychologicalscience.org/news/minds-business/why-monday-is-the-best-day-for-setting-new-goals.html
- Dai, H., Milkman, K. L., and Riis, J. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science: https://faculty.wharton.upenn.edu/wp-content/uploads/2014/06/Dai_Fresh_Start_2014_Mgmt_Sci.pdf
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