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If-then plan

Resolutions fail on situations. An if-then plan decides in advance what you do when it matters.

Duration: 5 minutesWhen: For recurring hurdles (putting off, snacking, the phone)

Here’s how

  1. Name the typical situation: “When I drop onto the sofa in the evening …”.
  2. Set the desired response: “… then I put the phone in another room.”
  3. Write the sentence down and read it for a few mornings. Concrete beats vague.

A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.