IF→THEN cards

A simple reprogramming drill. Pick a situation. Pair up the dangerous moments that could trip you up with exactly what you'll do if you meet them. Then when it happens, you don't have to come up with a plan about what to do. You have already decided, so you can just follow through.

It's not a checklist you have to do for your own good like other tools — this is about having better and safer options at your fingertips. You can enter in your own depending on what you need to be worried about, and what works best for you. Built on Gollwitzer's implementation-intentions research — a meta-analysis of 94 studies (Gollwitzer & Sheeran 2006) finds a medium-to-large effect (d≈0.65) on follow-through.

Pick a situation to start, or start from scratch

See something on the left that you might need to avoid? Find something on the right that fits it and drag one to the other (or click the two). If you can’t see any matches, add your own to either side. Once you’re done, you can explore other situations, print a card of your IF-THEN pairs, or just save it to your dashboard.

Your IF→THEN plans

Review what you've put together. Untick anything you don't want on your card. Tick a checkbox under a pair if you'd like to send it to the community pool — only goes public after a once-over.