Plan for the Obstacle: The If-Then Rule That Keeps Habits Alive

Most habits do not fail because you lacked commitment. They fail because the obstacle arrived before you had a response.

An if-then plan makes the decision while you are calm: If this predictable problem happens, then I will take this smaller action.

Give every likely obstacle a backup response

• If the meeting runs late, then I will do the 10-minute workout before dinner.
• If the hotel gym is closed, then I will use my resistance band and walk the stairs.
• If lunch options are poor, then I will choose a protein source, produce, and water first.
• If I miss one day, then I will complete the minimum version the next day.

Make the backup specific, small, and available. The goal is not to preserve the perfect plan. It is to preserve your identity as someone who follows through.

Before today ends, write one if-then plan for the obstacle most likely to disrupt tomorrow. Find more Lean by Habit tools at LeanByHabit.com/program-pdf.