Hey,
Let me guess, you’ve had this happen before:
You start strong. A new workout routine, eating better, feeling motivated. For a couple of weeks everything’s going smoothly, and you think, “This time, I’ve finally cracked it.”
Then life happens. A big deadline at work keeps you late in the office. Or you’re a teacher and a pile of marking swallows your
evenings. Maybe you’re in healthcare, and a string of long, stressful shifts leaves you with zero energy to think about meal prep or training. Add in social events, family commitments, or just plain exhaustion, and suddenly, the routine you were nailing last week feels impossible.
You miss a workout. You grab whatever’s easiest for
dinner. You tell yourself you’ll “get back on track Monday.” But then Monday rolls around, and instead of feeling fresh and ready to restart, you feel guilty. That guilt often spirals into the “all-or-nothing” mindset. You fall for the idea that if you can’t do it perfectly, it’s not worth doing at all.
One slip turns into a
week, a week turns into a month, and before you know it, you’re back at square one.
Does this sound familiar?
This cycle isn’t happening because you’re lazy,
undisciplined, or “bad” at sticking to things. It’s not a lack of willpower. The truth is, life will always throw curveballs. Busy weeks at work, family emergencies, holidays, unexpected stress. The problem isn’t the obstacles themselves; the problem is not having a simple, realistic plan for what to do when those obstacles show up.
That’s where If-Then Plans come in.
They’re one of the most practical, proven tools I use with my clients to help them stay consistent no matter what’s going on in their lives. Think of them as a set of “backup strategies”. Simple, ready-to-go responses for the
exact moments when you’d normally fall off track. Instead of reacting in the moment (usually with guilt, frustration, or giving up), you already know your next step.
The best part is they’re quick to create, easy to apply, and tailored to your real life, not some perfect schedule that only works if nothing goes
wrong.
Once you’ve got them in place, you’ll stop relying on willpower alone, and start building the kind of consistency that actually lasts, even when life gets messy.
What Are If-Then
Plans?
At their core, If-Then Plans are really simple. They work like this:
👉 If [situation], then I will [specific
action].
For example:
- If I’m craving sweets after dinner, then I’ll make a cup of tea instead.
- If I miss my morning workout, then I’ll go for a 20-minute walk after work.
- If I get offered seconds at dinner, then I’ll pause and ask myself if I’m truly hungry.
That’s it. Simple formula, huge impact.
Most of the time when we fall off track, it’s not because we
don’t know what to do, it’s because we’re tired, stressed, or overwhelmed, and our brain goes into autopilot. In that state, we’ll usually grab the easiest, most comforting option (Netflix, takeaway, skipping the workout).
If-Then Plans cut through that.
They reduce stress and overthinking because you’ve already decided what you’re going to do in that moment. Instead of debating with yourself or relying on “willpower,” you’ve got a ready-made plan. It’s like setting your brain on autopilot, but this time, the autopilot is working in your favour.
In psychology, this approach is called an “implementation intention”. Research has shown over and over again that when people use this strategy, they’re much more likely to follow through on their goals. Think of it as taking the guesswork out of habit change.
Why They Actually Work for Busy
People
Now, you might be thinking: “Okay, but how is creating these little statements actually going to help me lose weight, get stronger, or stay consistent?”
They work because they stop you from making decisions
when you’re most vulnerable.
Most people get derailed in two scenarios:
- When life throws them off unexpectedly.
- When old habits kick in during stressful or tempting moments.
If-Then Plans tackle both. By deciding ahead of time, you’re no longer stuck guessing or beating yourself up in the moment. You know exactly what to do.
That shift does a few important things:
- Chaos →
Clarity: Instead of “What do I do now?” you’ve got a clear, confident response.
- Perfectionism → Progress: No more “I messed up, so it’s ruined.” Instead, you’ve got a backup move that keeps you moving forward.
- Guilt → Action: Instead of spiralling into shame, you quickly course-correct.
This isn’t just motivational talk. Behavioural science has studied this exact method for decades. People who use If-Then Plans are far more consistent with their exercise, nutrition, and even things like medication routines or rehab exercises. This is because life doesn’t have to be perfect for them to succeed, they always have a plan B (and sometimes plan C).
For busy people like you, juggling work, family, stress, and limited time, that’s the game-changer. It’s not about doing it perfectly. It’s about having a system that keeps you on track even when life isn’t cooperating.
When You’ll Find
Them Most Helpful
The beauty of If-Then Plans is that they work in so many situations. Here are the three times you’ll get the most out of them:
- After a slip up
- Maybe you skipped a workout, grabbed takeaway instead of cooking, or overdid it at the
weekend. Normally, this is where guilt creeps in and you tell yourself, “I’ve blown it.”
- With an If-Then Plan, you’ve already decided how to bounce back. If I miss a workout, then I’ll schedule a short one tomorrow. Boom. No more spiral, just a quick reset.
- Before predictable challenges
- You already know when things get tricky: weekends, holidays, travel, late nights at work. Instead of being surprised every time, you can set yourself up in advance.
- Example: If I’m travelling and can’t get to the gym, then I’ll do a 15-minute bodyweight workout in the hotel room.
- When starting something
new
- New habits are fragile. The first few weeks of a nutrition or exercise routine are often when people get derailed. If-Then Plans give you a safety net so one tough day doesn’t undo your progress.
- Example: If I feel too tired to meal prep after work, then I’ll prep a simpler breakfast and lunch for tomorrow instead of skipping entirely.
In short: any time you feel like “real life” might throw you off, that’s exactly where an If-Then Plan belongs.
How to Build Your Own If-Then Plan
Alright,
let’s get practical. Here’s exactly how to create your own If-Then Plans so they actually work for you, not just in theory, but in real life.
Think of this as your checklist:
✅
Specific: The more specific, the better. Don’t just say, “If I’m tired, I’ll try to move more.” That’s vague, and your brain won’t know what to do with it in the moment. Instead, get clear: “If I feel too tired to go to the gym, then I’ll do 10 minutes of stretching at home.”
✅ Realistic: Your plan has to be doable in real life, not in an ideal world. If you usually get home at 8 PM exhausted, an If-Then Plan like “If I miss my morning workout, then I’ll go lift weights at 9 PM” isn’t going to happen. Something realistic might be: “If I miss my morning workout, then I’ll take a 20-minute walk at lunch.”
✅ Relevant: Your plan should fit your actual struggles. Don’t copy someone else’s “perfect” routine. Example: If late-night snacking is your challenge, then your If-Then Plan should target that (not meal prepping if that’s not an issue for you).
👉 Ask yourself: Where do I
usually get thrown off track? That’s the spot for an If-Then Plan.
✅ Personal: This is your plan, not something your friend, partner, or even your coach dictates. The more ownership you feel, the more likely you are to stick with it. For example, you might say: “If
I’m craving chocolate, then I’ll have a protein shake instead.” Someone else might prefer “then I’ll go brush my teeth.” Both work, it just depends on which feels right for you.
👉 Pro tip: Start with one or two plans around the situations that trip you up the most.
Master those first. Once they feel automatic, you can add more.
Tips to Make Them Stick
So, you’ve got your If-Then Plans written down. Great start. But how do you actually make sure they work in the long run? Here’s what I’ve seen help clients
the most:
Normalise setbacks: Slip-ups are not failures, they’re part of the process. Your If-Then Plans aren’t meant to make you perfect, they’re meant to help you bounce back quicker.
Keep it simple: Don’t overwhelm yourself by creating 10 different If-Then Plans at once. Start with 1-2 in the areas that matter most to you (maybe late-night snacking and missed workouts).
Visualise the situation: Take a moment to imagine the real-life scenario. Picture yourself about to grab the sweets, skip the gym, or stay up scrolling. Then mentally rehearse using your plan. This makes it much more likely you’ll follow through when the situation actually happens.
Review and adjust: Life changes. Work schedules shift, stress levels go up and down, family needs change. Review your If-Then Plans every few weeks. Ask yourself: Is this still realistic? Is this still where I struggle most? Tweak as needed.
Celebrate small wins:
Every time you follow through on an If-Then Plan, no matter how small, give yourself credit. That’s consistency. Those little wins add up to the bigger results you’re after.
