If-Then Plan Builder (Plans That Actually Stick)
When stress hits, decision-making gets harder. If-Then planning helps by deciding ahead of time: If this happens… then I will do this. One trigger, one response, and a simple cue to support you.
Why If-Then plans work
- Less decision fatigue: you decide once, not every time
- More follow-through: your “then” is tiny + doable
- More calm: you’re ready for the moment
Make your “THEN” something you can do even on a low-energy day.
Example plans
- If I feel overwhelmed by messages, then I reply to one message only and pause.
- If I start procrastinating, then I do the first 2-minute step only.
- If I feel behind in the morning, then I choose one priority + one small win.
- If I’m stressed before a conversation, then I do inhale 4 / exhale 6 twice.
Keep your plan where you’ll see it
- Notes app
- Phone lock screen
- Planner / sticky note
- Desk / mirror
- Calendar reminder
If you won’t see it, you won’t use it.
FAQ
Please reach us at checkin@gentlecheckin.com if you cannot find an answer to your question.
Start with 1–3. Too many becomes noise.
Shrink it until it takes 2–5 minutes.
It’s educational self-support. Not therapy or medical care.
Pair this with…
We’re happy to help @checkin@gentlecheckin.com
*Gentle Check-In offers educational self-support tools and resources. This content is not medical or mental health treatment and is not a substitute for professional care. If you’re in immediate danger or need urgent help, contact local emergency services or a crisis hotline in your area.
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