bossdetox.ingIf-then planning
Preselect a response to a recurring trigger before it happens.
Research-supported underlying process · evidence grade A/B
Where it comes from
If–then planning, from research associated with Peter Gollwitzer.
What the evidence says
A 2024 meta-analysis of 642 tests found if–then plans help regulate thoughts, feelings and actions, more so when rehearsed.
When it helps
Recurring triggers: interruptions, accusations, pressure to answer instantly.
Try it
- Finish the sentence: “If I’m accused vaguely, then I’ll ask for one concrete example before defending myself.”
- Choose a plan: if a request is vague, then I will ask for one specific deliverable before committing.
Watch out
- A plan only helps if it fits the situation; update it when the trigger changes.
- Plans should adapt when circumstances genuinely change.
Sources
The evidence label describes a broader process or framework. This extension and its brief workplace exercises have not been independently validated.