When to use it
Use it when you intend to do something but keep failing to follow through.
How to apply it
- Name the goal or behaviour you want to carry out.
- Identify the situation where you will act, including time and place.
- Write the plan as: if [situation], then I will [action].
- Add an if-then plan for the most likely obstacle.
- Review the plans regularly and refine any that are not working.
Tip: Be specific; 'after lunch at my desk' works better than 'sometime this afternoon'.