Learn
Learn
An if-then plan links a cue to an action: 'If it is 8 pm and I have finished dinner, then I open the report.' Researchers call this an implementation intention. Many people find that deciding the when and where ahead of time means less arguing with yourself in the moment. The cue should be something that already happens in your day, like finishing tea, arriving at your desk or brushing your teeth. Keep the action tiny. A long, vague to-do list can feel like a threat in itself, so get it out of your head first, then choose one item and give it an if-then.
Practice
Empty your head onto the page, choose one item and give it an if-then plan.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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Ready when you are. You can finish the practice later and come back.
This program is for everyday putting-off. If low mood, loss of interest or hopelessness lasts most of the day for two weeks or more, or trouble focusing and staying organised has been there for years, please talk to a doctor or mental health professional. They can look at why, and this program cannot diagnose you. If you have thoughts of ending your life, call Tele MANAS on 14416 or 112 now.