{"id":424,"date":"2026-06-09T02:40:00","date_gmt":"2026-06-09T00:40:00","guid":{"rendered":"https:\/\/gentlecoach.de\/item\/wenn-dann-plan\/"},"modified":"2026-06-09T02:40:00","modified_gmt":"2026-06-09T00:40:00","slug":"wenn-dann-plan","status":"publish","type":"citadela-item","link":"https:\/\/gentlecoach.de\/en\/item\/wenn-dann-plan\/","title":{"rendered":"If-then plan"},"content":{"rendered":"

Resolutions fail on situations. An if-then plan decides in advance what you do when it matters.<\/p>\n

Duration:<\/strong> 5 minutes<\/span>When:<\/strong> For recurring hurdles (putting off, snacking, the phone)<\/span><\/div>\n

Here’s how<\/h2>\n
    \n
  1. Name the typical situation: “When I drop onto the sofa in the evening \u2026”.<\/li>\n
  2. Set the desired response: “\u2026 then I put the phone in another room.”<\/li>\n
  3. Write the sentence down and read it for a few mornings. Concrete beats vague.<\/li>\n<\/ol>\n

    A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.<\/p>","protected":false},"excerpt":{"rendered":"

    Vors\u00e4tze scheitern an Situationen. Ein Wenn-Dann-Plan entscheidet vorher, was du im Ernstfall tust. Dauer: 5 MinutenWann: Bei wiederkehrenden H\u00fcrden (Aufschieben, Snacken, Handy) So geht’s Benenne die typische Situation: \u201eWenn ich abends aufs Sofa falle \u2026“. Lege die gew\u00fcnschte Reaktion fest: \u201e\u2026 dann lege ich das Handy in den anderen Raum.“ Schreib den Satz auf und […]<\/p>\n","protected":false},"author":0,"featured_media":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","citadela-item-category":[14],"citadela-item-location":[],"class_list":["post-424","citadela-item","type-citadela-item","status-publish","hentry","citadela-item-category-gewohnheiten"],"_links":{"self":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item"}],"about":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/types\/citadela-item"}],"replies":[{"embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/comments?post=424"}],"version-history":[{"count":0,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/424\/revisions"}],"wp:attachment":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/media?parent=424"}],"wp:term":[{"taxonomy":"citadela-item-category","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-category?post=424"},{"taxonomy":"citadela-item-location","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-location?post=424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}