If–Then Rules

Implementation intentions: trigger → action rules that reduce decision fatigue and reprogram autopilot.

Work in progress. Structure is final; content will be expanded.

What it is

If–Then rules (implementation intentions) link a trigger to a clear action. They reduce friction and help behavior stick.

Formula

If [trigger], then I will [tiny action].

Examples

If I open my phone, then I take 1 deep breath first.
If I feel the urge to scroll, then I stand up and move for 30 seconds.
If it’s 21:30, then screens off and book open.

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