We’ve all been there. You set a goal with the best intentions, but life gets in the way, and before you know it, your plan’s gone off course. Whether it’s about exercising regularly, staying organised at work, or building new habits, achieving goals can often feel like a challenge. But there’s a simple, powerful strategy that I often use with my coaching clients to help them stay on track - it’s called "If X, Then Y."
What is "If X, Then Y"?
At its core, this method involves creating a backup plan for when things don’t go as expected. It helps you anticipate potential obstacles and decide in advance what you’ll do if they arise. The idea is straightforward: if something happens that could interfere with your progress, you already have a solution in place.
For example, over the last year, I’ve been trying to build a habit of going to the gym three times a week. But I’ve faced many obstacles that have thrown me off course. My gym kit has still been damp on the drying rack. The Box 12 circuit has been full of intimidating fitness enthusiasts, and I’ve been too shy to go in. Or, the circuit has been unexpectedly closed, leaving me with analysis paralysis about what else I could do.
I use the "If X, then Y" strategy to help me overcome these.
If the Box 12 circuit is closed, then I go for a run.
If my kit isn’t dry, then I’ve got a backup set ready the night before (I’ve actually bought several sets to eliminate excuses!).
If I’ve got gymtimidation, then I give myself a pep talk and make myself do the first round (which is always enough for me to forget about whether other folk are tougher/stronger/fitter than me).
This approach takes away the need to make decisions in the moment and helps you stay focused on moving forward, even when things don’t go perfectly. It’s a tool that many of my clients have found invaluable in staying accountable and on track with their goals.
Why Does It Work?
The beauty of this strategy lies in its simplicity and practicality. Here's why it's so effective, and why I frequently recommend it during coaching sessions:
It reduces decision fatigue: When you're faced with a challenge, the last thing you want is to spend time figuring out what to do next. "If X, Then Y" takes care of that, making it easier to act on your goal.
It builds resilience: Life is full of surprises, but this method helps you adapt rather than give up. Having a fallback plan prevents minor disruptions from knocking you off course.
It keeps momentum going: Instead of letting a small obstacle stop you, you can still take action, which keeps your motivation high and your progress steady.
How to Create Your Own "If X, Then Y" Plan
Here’s how you can start using this technique to support your goals - just like many of my clients do:
Identify your goal: Be specific. What do you want to achieve? Perhaps it’s something like, “I want to apply for two new roles a week to secure my next promotion.”
Anticipate potential obstacles: Think about the common challenges that might arise. For example, you might be too tired to write after a long day, or your evening routine could be disrupted by unexpected events.
Create your "If X, Then Y" plan: For each obstacle, decide on an alternative action. This could be as simple as, "If I’m too tired to write an application, then I’ll jot down a few bullet points for tomorrow," or "I’ll re-read a previous application to see if there’s anything I can re-use."
Put it into action: Once your plan is in place, put it to the test. Don’t worry about things going perfectly - what matters is that you’re prepared to keep moving forward, no matter what.
A Real-World Example
Let’s look at a common goal: eating more healthily. You might set the goal of preparing home-cooked meals five nights a week. But what happens if you’re late home from work or just don’t feel like cooking?
Here’s where "If X, Then Y" comes in handy: If I’m home late and can’t cook, then I’ll have a healthy ready meal or a quick salad instead. This way, you’re not derailed by the situation and can still maintain your commitment to eating well. I often encourage clients to apply this strategy to their health goals, as it can remove the all-or-nothing mindset.
Give It a Try!
Next time you set a goal, try using the "If X, Then Y" strategy to anticipate potential challenges and plan your responses in advance. It’s a simple tool that can make a big difference in how consistently you stick to your plans, even when things don’t go as expected.
Remember, it’s not about perfection - it’s about progress. And with a solid "If X, Then Y" plan, you’re far more likely to stay on track and reach your goals, one small step at a time.
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