If–Then Plan (MCII)

Tool • Gate: Men’s Mental Health

← Back to: How do I deal with a difficult boss?

If–Then Plan (MCII)

Reasons / Purpose
                            Turn intentions into action with if–then plans and clear goals.

                            Do
                            1) State the goal clearly (S.M.A.R.T.).
                            2) Name one obstacle.
                            3) Plan: “If [obstacle], then I will [response].”
                            4) Place the plan where you’ll see it.

                            How & Why It Works
                            Implementation intentions + goal specificity improve follow‑through.

                            Results / Goals
                            More reliable task starts; fewer skipped reps.

Origin: Goal setting + MCII.

References:

Wieber et al., 2015 — Implementation Intentions
Wang et al., 2021 — Mental Contrasting with Implementation Intentions (Meta-analysis)
Lally et al., 2010 — Habit Formation in the Real World