If-Then Plan Builder
Pre-decide your next micro-action. Close the intention-behavior gap.
What are If-Then plans for ADHD? An If-Then plan (clinically known as an implementation intention) is a cognitive tool formulated by Peter Gollwitzer. It links a specific situational cue ("If [situation X occurs]") with an automatic behavioral response ("Then I will execute micro-action Y"). By deciding the reaction beforehand, execution shifts from exhausted executive working memory to environmental automaticity, dramatically reducing initiation paralysis.
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Scientific Grounding & Clinical Trials
The intention-behavior gap is a hallmark of executive dysfunction: knowing what you should do does not provide the neurochemical activation required to do it. Implementation intentions bypass this bottleneck by delegating control to external environmental triggers.
- Normalization of Response Inhibition in ADHD: In experimental research conducted by Dr. Caterina Gawrilow and Dr. Peter M. Gollwitzer (2008), if-then planning normalized executive response inhibition in children and adults with ADHD, bringing task performance to parity with neurotypical controls (University of Konstanz).
- Meta-Analytic Evidence (d = 0.65): A comprehensive meta-analysis of 94 independent studies by Gollwitzer & Sheeran (2006) revealed a medium-to-large effect size (Cohen's d = 0.65) for implementation intentions in achieving goals across health, academic, and domestic spheres (Gollwitzer & Sheeran 2006).
Need assistance breaking down a task into 2 minutes? Explore our Focus & Task Breaker tool.