How to Use the If–Then Plan Builder

Select a situation that frequently challenges you, such as feeling stressed or starting work. You can use a daily check-in to assess your emotions, and perhaps create an if-then plan builder to prepare for these moments. An intention generator may also help you stay focused on your goals.

Select a gentle, supportive response during your daily check-in, such as pausing to breathe, speaking kindly to yourself, or writing down a gratitude. You can also use an if-then plan builder to create these supportive habits, or utilize an intention generator to help set your mindset.

Click Generate to see your personalized if-then statement appear, created through the if-then plan builder as part of your daily check-in with the intention generator.

Scroll down to your Dashboard and select “Add New” to create a daily check-in, set up your intention generator, or use the if-then plan builder.

Use these small mental cues as part of your daily check-in to gently guide your actions during the day. Consider utilizing an if-then plan builder to create effective strategies, and employ an intention generator to set your focus.

If I feel anxious before a meeting, I will use my daily check-in to take one deep breath and remind myself, “I can handle this calmly,” as part of my if-then plan builder. This intention generator helps me stay centered.