The "if... then" plan: a simple sentence that protects your diet

Good intentions vanish the moment a craving shows up. A technique studied in psychology helps fix that: deciding in advance, as a sentence, what you'll do when the situation arrives. It's called an implementation intention, but it's easier to call it an "if... then" plan.

How it works

Instead of "I'll eat better", you define: "if this happens, then I'll do that". Research shows that linking an action to a concrete situation makes it more likely to happen, because the decision is already made when the moment comes.

Ready-made examples

• If I get home hungry, then I'll eat a piece of fruit before opening the fridge.
• If someone offers me sweets at work, then I'll say "not now, thanks" and drink water.
• If I sit on the couch after dinner, then I'll brush my teeth first.
• If I order takeout, then I'll pick a dish with protein and salad.
• If I go off plan at one meal, then I'll log it and get back on track at the next.

How to create yours

1. Think of the situation that trips you up the most.
2. Choose a small, doable action.
3. Write the sentence down and keep it in sight for a week.

This content is for information only and doesn't replace advice from a doctor or dietitian.