If-then planning worksheet

Decide what you want to do when a recognizable situation comes up. Write a trigger, choose your response, and leave room for a backup. This is a planning aid, not a promise that your behavior will change.

Write or print your plan · Read practical examples

A trigger, an action, and a backup

If [a situation I can recognize], then I will [an action I choose]. If that is unavailable, I will [my backup].

“If I have more motivation, I will study harder” leaves both parts unclear. Try “If I put my dinner plate away, I will open my notes and answer one practice question.” You choose the action and how much is reasonable. A backup can be to stop and choose another time.

This worksheet is separate from habit tracking: there are no marks, reminders, streaks, or automatic judgments. Use the SMART goal worksheet if you first want to define a goal and finish line.

Three practical examples

These are illustrative choices, not measured results. Adapt them or choose your own response.

Study: starting a practice question

Trigger: I put my dinner plate away on a study evening.

Action: I open my notes and answer one practice question at my desk.

Backup: If my notes are unavailable, I write down one question to look up tomorrow.

Household: a crowded kitchen counter

Trigger: I notice the counter is crowded while waiting for the kettle.

Action: I put away three items that belong to me.

Backup: If I need to leave, I choose one item to put away now. I leave other people’s belongings alone.

Reading: a book out of reach

Trigger: I sit in my usual chair after lunch.

Action: I read two pages of the book beside the chair.

Backup: If the book is elsewhere, I place it by the chair for next time, or choose another reading time.

Make the plan yours

All fields are optional. Leave them blank to print and write by hand. Edit any field before copying or printing; the preview includes your current words.

Your choices What do you want to make room for?

Optional context, not a score or a streak.

If: what will you notice?

Name a specific situation, time, or obstacle you can recognize.

Then: what will you choose to do?

Pick a small action within your control, not an outcome someone else must deliver.

Backup: if that action is unavailable?

Choose a smaller or different response, including pausing or rescheduling.

After trying it: what would you change?

Did you notice the trigger? Did the action fit? Keep, change, or stop the plan.

No account needed. Entries stay only in this open page: no saving, submission, input telemetry, or input-bearing links. Reloading or leaving clears them. Copy or print anything you want to keep.

Your if-then plan

What do you want to make room for?: ________________________________________________
If: what will you notice?: ________________________________________________
Then: what will you choose to do?: ________________________________________________
Backup: if that action is unavailable?: ________________________________________________
After trying it: what would you change?: ________________________________________________

GoalifyNow · goalifynow.com/guides/if-then-planning

Try it, then decide

After the situation comes up, ask: Did I notice the trigger? Was the response available and small enough? What got in the way? Use the reflection field to keep, change, or stop the plan. Missing an action is information, not a score.

Want to explore the app? See GoalifyNow’s goal and habit features or try the public habit starter. This worksheet is not saved or automatically imported into the app.

Published by GoalifyNow, a DoifyNow product.