Who does what, when, where, how often, and with whom?
During one of my recent masterclasses, a participant shared they were struggling to stay motivated to exercise.
So, I walked them through a little if–then scenario - a simple but powerful way to make an aspiration more concrete so it actually happens.
Most of us make plans like, “I’ll start reframing my thoughts this week” or “I’ll pay more attention to my negative inner dialogue”, "I'll pay more attention to my food this week"
The problem with that?
Our brains don’t work that way.
So with clients, when they say “I’ll practice it this week,” I stop them.
And we repeat together, a few times if needed:
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What exactly will you do?
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When?
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Where?
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How often?
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With whom (if relevant)?
It sounds basic, unnecessary, trivial. And it works.
Because when you talk yourself through the exact scenario of what you’ll do, you’re programming your brain for action the way it’s built to operate:
Trigger (when, where) + Action (how, what, with whom) + Reward (acknowledging progress).
That’s how you also support your long-term motivation. Not through abstract inspiration but through brain-friendly design.
The if–then approach, also known as implementation intentions, is one of the simplest and most evidence-based tools we have to program your brain for new practices and habits.
“Implementation intentions are highly effective, as research shows they can double the chances of achieving goals by turning vague plans into specific, actionable "if-then" statements. This strategy works by automating responses, so when a specific situation is encountered, the desired behavior is triggered automatically, reducing the need for willpower and conscious decision-making at that moment. By pre-determining the when, where, and how of goal-related behaviors, individuals can better handle distractions and self-regulatory problems”
Lasting motivation isn’t about pushing harder.
It’s about designing your brain’s autopilot to work for you, not against you.
So, have you tried it?
What’s one new practice or habit you could reprogram with a clear if–then plan today?
