Write one if-then sentence

Today's action · 5 min

Turn your habit into one sentence: "If [a moment in my day], then I will [the habit]." Write it on a sticky note and put it where that moment happens.

Why it works

These are called implementation intentions. Across 94 tests, Gollwitzer and Sheeran found that if-then plans had a medium-to-large effect on reaching goals. Deciding the when and where in advance means you are not relying on remembering or feeling like it.

Source: Implementation Intentions and Goal Achievement: A Meta-analysis of Effects and Processes (Gollwitzer & Sheeran, 2006)