If, when, then

Decide in advance how you'll deal with circumstances that could derail your goals

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Episode Transcript

Speaker 1 (00:03):
Welcome to Before Breakfast, a production of iHeartRadio. Good Morning,
This is Laura. Welcome to the Before Breakfast podcast. Today's
tip is that, if you are working toward a goal,
decide on how you will react every time you encounter

(00:24):
specific circumstances. If and when something happens, then you will
do this and you will keep making progress. Today's tip,
like another from this week, comes from social psychologist Robert
Chaldini's book Persuasion, A Revolutionary Way to Influence and Persuade.

(00:50):
It is easy to set a goal, but sometimes we
don't make progress toward the goals we set. Sometimes we
give in to temptation. Other times we simply forget about
what we plan to do. Are we get distracted from
our intentions and don't end up following through. Chaldeani's solution

(01:11):
is to make what he calls if when then plans.
He explains, they are designed to help us achieve a
goal by readying us one to register certain cues and
settings where we can further our goal, and two to
take an appropriate action spurred by the cues and consistent
with our goal. You notice when the opportunity to make

(01:35):
a choice comes up and you know what to do
in these moments. Chaldeany gives the example of making a
plan that if and when you're at a work lunch
and the server asks whether you'd like to order dessert,
and perhaps others are too, then you will order mint tea.

(01:56):
I bet you can think of a lot of similar
if when then plans that you could make. Maybe you're
trying to eat more fruits and vegetables. You could set
a plan that when you're having a meal, then you
are having produce. This seems fairly doable. You may not
love the salad at your neighborhood pizza parlor, but that

(02:18):
is beside the point. The point is that anytime you
are having a meal, you.

Speaker 2 (02:24):
Are having fruit or vegetables, you do what is necessary
to make that happen. Perhaps you're trying to spend less
time on social media. You could say, if and when
I am inclined to check Instagram, then I will get
on my Libby app and read a chapter in a
book first. You can get on social media after that

(02:47):
if you still want to. You might be trying to
create more social connection in your life. You could say,
when I'm having lunch during the work week, then I
will connect with other whether by eating in the break room,
going out to lunch with a friend, or if I
am eating alone, texting a friend or family member. I

(03:11):
think if when then is a great planning tool. You're
identifying in advance specific actions you can take to move
toward your goal. You're then tying those actions to particular
circumstances that are likely to occur. When those circumstances arise,
you are able to recognize them, and you know exactly

(03:34):
what you will do.

Speaker 1 (03:37):
In the meantime.

Speaker 2 (03:38):
This is Laura.

Speaker 1 (03:40):
Thanks for listening, and here's to making the most of
our time. Thanks for listening to Before Breakfast. If you've
got questions, ideas, or feedback, you can reach me at
Laura at Laura vandercam dot com. Before Breakfast is a

(04:08):
production of iHeartMedia. For more podcasts from iHeartMedia, please visit
the iHeartRadio app, Apple Podcasts, or wherever you listen to
your favorite shows.