Day 58 of 90 · Holidays
If-then plans for parties
“If someone offers a third drink, then I ask for sparkling water. Decided before I even arrive.” — Kai
Today's action · 5 min
Think of your next social event and write two if-then plans for it, like "If I'm offered seconds, then I'll say I'm full" or "If I get home late, then I'll still stretch for two minutes."
Why it works
Gollwitzer and Sheeran's meta-analysis found that if-then plans had a medium-to-large effect on reaching goals. Parties are full of predictable moments, which makes them perfect for planning in advance rather than deciding on the spot.
Source: Implementation Intentions and Goal Achievement: A Meta-analysis of Effects and Processes (Gollwitzer & Sheeran, 2006)
Educational content, not medical advice. If you are struggling, contact a qualified professional (Lifeline 13 11 14 in Australia, 988 in the US).