If-Then Planning

An If-Then plan connects a specific situation with an action you’ve already chosen: if this happens, then I’ll do that. In behavioural research, this is called an implementation intention.

From an intention to an action

“I want to make progress on my proposal” names a goal. “If I finish my first meeting on Tuesday, then I’ll spend twenty minutes drafting the proposal” gives that goal a cue and a response.

The situation should be recognisable. The action should be concrete and within your control. This doesn’t guarantee a result; it makes your next step less dependent on deciding in the moment.

A simple framework

1. Choose one goal that matters this week.
2. Identify a likely opportunity or obstacle.
3. Decide what you’ll do when that situation occurs.
4. Write the cue and action as a single If-Then sentence.
5. Review the plan and adjust it if the cue or action was unrealistic.

Examples for a working founder

• Focus: If I sit down for my first writing session, then I’ll put my phone away and draft the opening paragraph.
• Follow-through: If a client call ends, then I’ll note the next action before opening my inbox.
• An interrupted week: If my planned work session is cancelled, then I’ll choose a smaller next step and put it into the next available session.

These are examples of the framework, not personalised recommendations.

The research behind the framework

A review by Gollwitzer and Sheeran (2006), covering 94 studies and more than 8,000 participants, found a medium-to-large effect of implementation intentions on goal attainment. This is evidence for the planning method, not a trial of the Intentional Alchemy planner or a promise of a particular business outcome.

How it appears in your planner

The opening section includes master If-Then plans. Each weekly spread includes a weekly If-Then plan alongside your North Star and three things that carry the week. Your Big Five questionnaire informs tailored prompts elsewhere in the book.

Read the personalised planner for entrepreneurs guide or explore the Founder's Edition planner.