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If-Then Plans for Predictable Obstacles

Table output Has example

Write implementation intentions for the moments that break your habit.

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Write if-then plans for the obstacles that usually stop me. Habit: [HABIT]. Situations when I tend to skip it: [OBSTACLES]. Places and people involved: [CONTEXT].

For each obstacle write an "If [situation], then I will [specific action]" sentence under 20 words, add a backup action for when the first one is not possible, and say what I can prepare the night before to make it easier. Present the plans in a table: Obstacle | If | Then | Backup | Preparation. Then rank the obstacles by how often they occur according to my description, and tell me which single plan to rehearse first. End with a short script I can say aloud when the obstacle appears.

Quality check before you answer: every plan must name a trigger I can notice (a time, a place, a feeling in plain words, or an event), every action must take under five minutes, and no plan may depend on willpower alone. If two obstacles need the same action, merge them. Mark any plan that depends on another person as lower confidence and offer a version that works without them.

This is a planning aid, not therapy or medical advice. If you feel unsafe or in crisis, contact local emergency services or a crisis line in [JURISDICTION] now rather than working through this prompt.

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Habit: evening walk.
Obstacle | If | Then | Backup | Preparation
Rain | If it rains at 18:00 | then I walk 10 minutes under the arcade or stretch indoors | 5 minutes of stretching | Umbrella by the door
Tired after work | If I sit on the sofa first | then I set a 10-minute timer and put on shoes | Walk to the corner shop | Shoes by the sofa
Late meeting | If I finish after 19:30 | then I do a 10-minute walk after dinner | Stretch | Plan with partner
Rehearse first: tired after work.
Say aloud: "When the timer goes, shoes on."

• habits