MT3: If‑Then Commitment Plan
Virtual Coach
Work step-by-step through the Move Toward exercise with the virtual coach.
Introduction
Good intentions melt fast when triggers strike—fatigue, social pressure, busy inbox. If‑Then Commitment Plan turns those predictable barriers into launch pads by pre‑writing implementation intentions: “If X happens, then I will Y in service of value Z.” Research shows that a 30‑second If‑Then plan can triple follow‑through rates because the brain treats the trigger as an automatic cue, not a decision point.
Instructions
If–Then Planning — Guided Practice
Goal: Create three If–Then plans for one values goal right now; review after one week to grade effectiveness.
Steps
-
List Likely Triggers (1 min)
- What it means: Note 3 situations that typically derail your goal.
- Concrete example (Value Health, Goal: “Run 3×/week”): Tired after work, rainy weather, friend texts to hang out.
- Quick tip: Think “When do I usually skip?”
-
Write If–Then Statements (2 min)
- What it means: For each trigger, script an immediate, value-aligned response.
- Concrete example:
If I’m tired at 5 p.m., THEN I’ll change into running shoes & jog 10 min (Health).
If it’s raining, THEN I’ll do 20 min treadmill (Health).
If friend invites out, THEN I’ll ask to meet after my 30-min run (Health + Connection). - Quick tip: Keep the THEN action tiny & specific—make it an easy yes.
-
Post & Prime (30 sec)
- What it means: Place the three plans where triggers strike (phone note, shoe box lid, weather app widget).
- Concrete example: Note taped to closet door with shoes.
- Quick tip: Bold the “IF” word in caps for quick scan.
-
Review & Adjust (30 sec)
- What it means: After a week, rate each plan 0–10 for success; edit IF or THEN if ineffective.
- Concrete example: Rain plan worked (8/10); fatigue plan too long—shrink to 5-min jog.
- Quick tip: Color-code scores: green ≥ 7, yellow 4–6, red ≤ 3.
Worksheet & Virtual Coach
FAQs
Goal: Create three If-Then plans for one values goal right now; review after one week to grade effectiveness.
Session length: ≈ 4 min Debrief: 30-sec note—most useful plan & tweak needed.
Step 1: List Likely Triggers (1 min)
Note 3 situations that typically derail your goal.
Example: Tired after work, rainy weather, friend texts to hang out.
Tip: Think “When do I usually skip?”
Step 2: Write If-Then Statements (2 min)
For each trigger, script an immediate, value-aligned response.
Example:
IF I’m tired at 5 p.m., THEN I’ll change into running shoes & jog 10 min (value Health).
IF it’s raining, THEN I’ll do 20 min treadmill (Health).
IF friend invites out, THEN I’ll ask to meet after my 30-min run (Health + Connection).
Tip: Keep Y action tiny & specific—easy yes.
Step 3: Post & Prime (30 sec)
Place the three plans where triggers strike (phone note, shoe box lid, weather app widget).
Example: Note taped to closet door with shoes.
Tip: Bold the “IF” word in caps for quick scan.
Step 4: Review & Adjust (30 sec)
After a week, rate each plan 0-10 for success; edit X or Y if ineffective.
Example: Rain plan worked (8/10); fatigue plan too long—shrink to 5-min jog.
Tip: Colour-code scores: green ≥ 7, yellow 4-6, red ≤ 3.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
