If-Then method: The coaching tool that makes goals stick
As a coach, I’ve learned that our job isn’t just to help patients set goals. It’s to help stress test those goals. That is, how well that goal holds up under pressure and working together to think ahead about what could get in the way and having a plan to work through it.
Setting goals is helpful, but it’s not enough. The real work is in making those goals obstacle-proof. So how do you obstacle-proof your goals?
This is where the If-Then method comes in.
Because goal setting isn’t the whole story
I’ve seen it over and over. A patient starts our healthcare program with gusto, and quickly works to set a few goals with genuine excitement and commitment. They want to eat better, move more or get better sleep. They’ve got the motivation, and the intention is there. But then life happens. Work piles up. Energy drops. A sick household or a bad night’s sleep throws off the routine. The plan fades.
This isn’t because they’re lazy or unmotivated. It’s because their goal didn’t account for real life. And that’s exactly what If-Then planning helps solve.
What is the If-Then method?
The If-Then method is a practical, science-backed tool for improving goal follow-through. It works by identifying common obstacles, then linking those situations to a specific action you’ll take when they happen.
It’s based on the work of Dr Gabriele Oettingen, and over twenty years of research in the science of motivation, which led to the development of her WOOP framework.
What’s powerful about this approach is its surprising insight, that the very obstacles we think are holding us back can actually help us move forward, if we work with them rather than against them.
WOOP invites us to imagine our ideal outcomes, then explore what internal barriers might prevent us from reaching them. This has been shown to reduce stress, increase engagement at work, improve time management and even help people drink less, lose weight and build stronger relationships. It has also helped students improve school attendance, effort and performance.
I have renamed her framework to the If-then method. It helps frame the approach as action oriented:
For example: “If I feel too tired to go to the gym after work, then I’ll do a 15-minute stretch session at home instead.”
This process is known in behavioural science as implementation intentions and mental contrasting. The research shows it helps people respond more automatically and effectively when challenges arise. In short, it removes the need to make a decision in the moment because the decision has already been made.
The science behind it
The combination of visualising your goal, identifying likely obstacles and pre-planning a behavioural response has been proven to:
- Increase follow-through on health goals, study habits and productivity
- Improve emotional regulation
- Build resilience to distractions and setbacks
It works across all sorts of domains, from fitness and nutrition to business goals and behaviour change, because it’s rooted in how the brain actually works. When you plan for a specific obstacle and link it to a specific action, the brain stores that connection. When the obstacle shows up, your response is quicker and more effective.
How I use this with our patients (and with myself!)
In my coaching practice, I walk our patients through a version of the If-Then method that’s simple and specific. It starts with asking:
What’s my vision for health? What do I REALLY want for myself?
How does that look as a specific goal?
What could realistically get in the way?
What will I do, in that very moment, if gets in the way?
It’s not about assuming failure. It’s about being prepared for it. We don’t pretend life will run smoothly. We expect the mess, and we plan accordingly. The behavioural scientists call it mental contrasting.
“It’s not about assuming failure. It’s about being prepared for it. We don’t pretend life will run smoothly. We expect the mess, and we plan accordingly.”
Real-life example
One of our patients wanted to cut back on constant snacking on the days he was working from home. It had become a default behaviour during long, stressful days. Instead of just saying, “I’ll stop snacking,” we used the If-Then method:
We first reviewed his health vision (which we had set at the beginning of his program). Then we locked in on the ONE goal he really wanted to achieve (fitting into his jeans from last year).
We identified the trigger for the behaviour, this is the IF:
- If I find myself gazing into the pantry after a stressful day and reaching for the biscuit tin
We then brainstorm 2-3 possible other actions:
- Then I will drink a full glass of Sodii
- Then I will distract myself for two minutes and go outside and look at the garden
- Then I will ask myself, am I really in need of food, or something else? I will write down what comes up.
He explored using one or all of these options. Over time he realised that often he was dehydrated, sometimes he was in need of a mini reset and change of scenery and getting outside helped. Sometimes he ended up having the biscuit but learned about how connected his emotions were to the trigger of wanting a sweet treat.
Over time his habits for the biscuits faded. Not because the trigger disappeared, but because he had already decided how he would respond. He didn’t have to think. He just followed the plan.
Who it has helped
This strategy is not limited just to health outcomes, although it features heavily in the research. It can be used to study more effectively, reduce social prejudice and even strengthen relationships. If you need more convincing, see the papers below.
It’s helped people to be healthier
People were able to double their physical activity and improve their diet.
Individuals living with chronic pain became more active in their daily routines.
People with type 2 diabetes took better care of their overall health and wellbeing.
Those experiencing depression became more engaged and found it easier to move toward their goals.
Stroke survivors increased their physical activity and experienced greater weight loss.
It’s helped people to improve their social behaviour
People with existing biases became more tolerant and socially aware.
Couples strengthened their emotional connection and reduced anxious patterns in their relationships.
Negotiators found more collaborative and fair solutions in challenging discussions.
Individuals carrying past emotional baggage were better able to let go of regret, resentment and disappointment.
It’s helped people improve their academic performance
Students put more effort into preparing for tests and managed their time more effectively.
Young people from disadvantaged backgrounds improved class attendance and lifted their grades.
Children at risk of ADHD found it easier to stay focused and complete their homework.
Medical students training to become anaesthesiologists studied more effectively and with greater clarity.
So, let’s start stress testing your goals
If you’re a coach, or even someone working on your own personal goals, don’t stop at setting the goal. Stress test it. Ask what could get in the way, and plan for it. The If-Then method isn’t just clever. It’s proven. It makes goal pursuit more realistic, more flexible and more successful.
The more we prepare for obstacles, the less power they have.
Resources and references
If-Then Goal Obstacle Exercise PDF: If you’re a Melbourne Functional Medicine healthcare program patient or a program graduate, please ask us about accessing this resource.
For anyone else – we’d love to support you. Book a coaching session here.
Implementation intentions: A simple strategy to increase goal attainment
