How to stop procrastinating: the if-then plan that actually works
Most of us do not procrastinate because we do not know what to do. We know. We just do not start. A simple trick from psychology helps with exactly that gap, and it takes about 30 seconds to set up.
The trick: "When X happens, I will do Y"
Psychologist Peter Gollwitzer calls these "implementation intentions". They sound like this: "When I sit down at my desk, I will open my notes and write one sentence."
A review of 94 studies found a medium-to-large effect on reaching goals (Gollwitzer and Sheeran, 2006). In plain terms, it can move the average person from the middle of the pack toward the top quarter. In one study on exercise, the share of people who followed through went from about 38% to 91% when they made an if-then plan (Milne, Orbell and Sheeran, 2002).
Why it works
Deciding in the moment is hard, especially when you are tired or tempted. An if-then plan makes the decision ahead of time and attaches it to something that will happen anyway. When the moment arrives, the action comes to mind almost on its own, a bit like a habit you built on purpose.
How to write a good one
- Make the trigger obvious. "When my feet touch the floor" works. "In the morning" does not.
- Make it something you can notice. Pick a clear event, like closing a laptop or sitting on the bus.
- Make it happen reliably. The trigger should show up in the same situation every time.
- Shrink the action. It should take under 30 seconds to start: "open the document", not "write the essay".
Rehearse it
Close your eyes and picture the trigger, then picture yourself doing the action. Do this about ten times. It feels silly, but it helps connect the two.
When you are still stuck
Set a timer for five minutes and promise yourself only one thing: do the first small step. Most of the pain of procrastinating is in starting, and once you have started, continuing is usually easier.
The full course includes a plan builder with 10x rehearsal and a 5-minute timer. Start with the free lessons.
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Sources
- Gollwitzer, P. M., and Sheeran, P. (2006). Implementation intentions and goal achievement: a meta-analysis. Advances in Experimental Social Psychology.
- Milne, S., Orbell, S., and Sheeran, P. (2002). Combining motivational and volitional interventions to promote exercise participation. British Journal of Health Psychology.