How to use it
- Pick one moment that usually goes wrong. Make it something you'll notice when it happens: "I lose two ranked games in a row", not "I'm stressed".
- Pick one small thing you'll do right then. Small enough that you'll actually do it.
- Save it, then read it to yourself once or twice so it sticks.
- One or two plans work better than ten. Swap them out when they stop fitting.
Why it works
Plans like "if this happens, then I'll do that" are called implementation intentions. They link a moment you'll notice to an action, so you don't have to decide in the heat of it.
A review of 29 experiments with people who had mental health problems found that making if-then plans had a large effect on reaching their goals, across different problems and goals (Toli, Webb & Hardy, 2016 (opens in a new tab)).
When to use it
- After a session that went badly: plan for next time while it's fresh.
- Before ranked, a late night or a study day.
- With other tools here: for example, "If I get tilted, then I will open the breathing pacer."
More tools
Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.