Peer Pressure If–Then Plan
Tool • Gate: Teen & Gen Z
Peer Pressure If–Then Plan
**Purpose**
Answer to: “How do I handle motivation as a teen?”
**Peer Pressure If–Then Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.
**
Answer to: “How do I handle motivation as a teen?”
**Peer Pressure If–Then Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.
**
References: Beck (2011) CBT; Hayes et al. (1999) ACT; APA Teen
Mental Health; CDC Youth Risk Behavior Surveillance (context)