The If/Then Method: The Easiest Way to Build Habits That Actually Stick

Struggling to stick to your goals? Dreams feeling out of reach? That new habit already trying to ghost you after 3 days?

You're not lazy, unmotivated, or "bad at routines". You're just human. And your brain hates effort. Especially when it's tired, overwhelmed, or choosing between Netflix and the 37 saved items you’ve hearted on Vinted this week. That’s where the If/Then Method comes in.

What is the If/Then Method?

It’s a neuroscience-backed strategy created by psychologist Peter Gollwitzer, that removes the guesswork and reduces decision fatigue. Instead of relying on willpower (which is trash, let’s be honest), you pre-decide your action based on a trigger.

IF [situation or time] → THEN [specific action]

Boom. Clarity. No overthinking. No drama. Just action.

Why It Works (a.k.a. The Science Bit)

Our brains love predictability. The more effort a task takes to initiate, the more likely we are to avoid it. If/Then planning pre-wires the habit loop so you can take action without the internal debate. Because let's be real - your goals aren't failing. Your systems are.

Ready to Try It? Here Are Some Real-World If/Then Habit Examples:

Fitness Goal Girlie:

IF I’m watching TV

THEN I’ll do 4 simple exercises during the ad break / between episodes.

(Because no one said glute bridges can't coexist with Love Island.)

Screen Time Addict Trying to Break Up with Her Phone:

IF it’s after 8PM

THEN I’ll go plug my phone in another room and leave it there to charge.

(Yes, even if Instagram has new stories. You’re not missing anything.)

Business Dreamer With a 9-5:

IF I finish work at 4:30PM

THEN I’ll spend 30 minutes working on my business idea.

That’s it. Not a full rebrand. Not your entire business plan. Just 30 focused minutes.

Your Vision Board is Cute - but It’s Not a Strategy

Pinterest dreams are inspiring.

But dreams without systems? That’s just a pretty collage of guilt.

Start small. Start now. Start with If/Then.

Because confidence is built through action, not perfection.

TL;DR: The If/Then Method is Your New Secret Weapon for Consistency

• Removes the drama from daily decision-making

• Helps habits stick by tying them to real-life triggers

• Keeps things small and doable, not overwhelming

• Turns your “someday goals” into actual routines

Want more practical mindset hacks like this?

The Joy Project Toolkit is stacked with tools, prompts, and strategies to help you build joy, take action, and make your goals feel simple, not suffocating. Or apply for 1:1 coaching if you want support turning your vision board into your actual life.