{"id":304,"date":"2011-04-05T10:50:28","date_gmt":"2011-04-05T15:50:28","guid":{"rendered":"http:\/\/wholeperson.com\/wordpress\/?p=304"},"modified":"2011-05-31T11:36:18","modified_gmt":"2011-05-31T16:36:18","slug":"reach-goals-and-make-decisions-using-%e2%80%9cif-%e2%80%a6-then%e2%80%9d-technique","status":"publish","type":"post","link":"https:\/\/wholeperson.com\/blog\/reach-goals-and-make-decisions-using-%e2%80%9cif-%e2%80%a6-then%e2%80%9d-technique","title":{"rendered":"Reach goals and make decisions using \u201cif \u2026 then\u201d technique"},"content":{"rendered":"

<\/strong>\"\"When considering options, do you suffer from analysis paralysis? Or, do you impulsively react? To counter both of these approaches use the \u201cif \u2026 then technique:\u201d
\n\u00b7 If I do \u00ad____ then ____ will happen.<\/p>\n

For example, you have two job offers and must decide which to accept. One seems more interesting but pays significantly less; the other pays more but requires working more hours:<\/p>\n

If I take the job that seems more interesting but pays less, then:
\n\u2022 I could only pay small amounts off my debt monthly.
\n\u2022 I\u2019d enjoy my work more and be less stressed.
\n\u2022 Commuting would be less expensive and time-consuming since the job is closer to home.
\n\u2022 I\u2019d spend more time with my family because I\u2019d work fewer hours.<\/p>\n

If I take the higher paying job, then:
\n\u2022 More commute time and over-time would keep me away from home more.
\n\u2022 With less time at home doing household chores and spending time with the family would become more challenging.
\n\u2022 My family might step up and help with chores. Maybe they\u2019d even appreciate what I do around the house more.
\n\u2022 I could hire a housekeeper.<\/p>\n

At first glance this technique seems like just the pros and cons of your choices. It\u2019s different, however, in that it encourages you to think in terms of the consequences of your options. It helps you think before you act.
\n\u00b7 If you rescue your child from her irresponsible behavior again then you\u2019ll teach her you\u2019ll rescue her and she won\u2019t have to responsibility for herself.
\n\u00b7 If you buy that expensive outfit then you\u2019ll have less money and you\u2019ll look great for the party. This forces you to choose what you value more: looking great or saving money.<\/p>\n

To avoid the ready-aim-aim-aim-and-never-fire or the ready-fire-aim approaches, use if \u2026 then and join the ready-aim-fire group.<\/p>\n

A second and different use of \u201cif \u2026 then\u201d is in planning and helping you accomplish goals.<\/p>\n

For instance, for a weight loss goal, use if \u2026 then:
\n1. If ____ happens, then I\u2019ll do ____.
\no E.g., If dessert is offered I\u2019ll decline and request water.
\n2. Then, add your specific goal: I\u2019ll walk 30 minutes weekdays at 6:30 a.m.<\/p>\n

NYU psychologist, Peter Gollwitzer reviewed 94 studies that researched people who used this 2-step planning technique and found significantly higher success rates for just about any goal. He explains it works because it speaks the language of your brain: the language of contingencies.<\/p>\n

Deciding exactly how you\u2019ll react to circumstances regarding your goal creates a link in your brain between the situation or cue (if) and the behavior that should follow (then.)
\n\u2022 When dessert is offered (cue) it links to your desired behavior – turn it down and request water.
\nGollwitzer says this link keeps you from having to consciously monitor your goal. Your plans get carried out without apparent effort.<\/p>\n

I\u2019ve used this approach recently and have been very successful in achieving my stated goal. I encourage you to try it, too.<\/p>\n

Jacquelyn Ferguson, M. S., is an international speaker and a Stress and Wellness Coach. Order her book, Let Your Body Win: Stress Management Plain & Simple, at https:\/\/wholeperson.com\/x-selfhelp\/selfhelp.html#Anchor-Let-11481<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

When considering options, do you suffer from analysis paralysis? Or, do you impulsively react? To counter both of these approaches use the \u201cif \u2026 then technique:\u201d \u00b7 If I do \u00ad____ then ____ will happen. For example, you have two job offers and must decide which to accept. One seems more interesting but pays significantly […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[3],"tags":[147,80,20,10,8],"class_list":["post-304","post","type-post","status-publish","format-standard","hentry","category-articles","tag-decisions","tag-goals","tag-self-help","tag-stress","tag-wellness"],"jetpack_publicize_connections":[],"yoast_head":"\nReach goals and make decisions using \u201cif \u2026 then\u201d technique - The Wellness Report<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wholeperson.com\/blog\/reach-goals-and-make-decisions-using-\u201cif-\u2026-then\u201d-technique\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reach goals and make decisions using \u201cif \u2026 then\u201d technique - The Wellness Report\" \/>\n<meta property=\"og:description\" content=\"When considering options, do you suffer from analysis paralysis? 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