ÜBERMAD

Action

Make an if-then plan for your obstacle

Implementation intentions or WOOP/MCII: if this obstacle happens, then I will do that.

Woman in a checked coat on a kerb opens an umbrella as rain falls from a small cloud, then closes it when it stops.

Studies (7)

  1. Paper

    Five written plans built wake-up habits no better than a short video
    TestedNo difference

    Writing an if-then plan or another plan for getting up built the habit no better than a short video.

    Randomised trial of 286 US adults who snooze and sleep badly · vs people who only watched the short video · they rated themselves · ⚠ many people dropped out

  2. Paper

    One set of plans was followed by a stronger habit of buying vegetables
    TestedMixed

    Plans to buy vegetables built no stronger habit at first, but the authors report a stronger one by six months.

    Randomised trial of 198 UK adults who ate few vegetables · vs the same goal and video without plans · they rated themselves

  3. Paper

    A bedtime if-then plan made each night beat one made once
    UsedHelped

    Making a fresh if-then bedtime plan each night got people to bed closer to their planned time than planning once.

    Randomised trial of 297 UK adults who wanted to sleep better · vs the same plan made once at the week's start · they rated themselves

  4. Paper

    Weekly point goals and a leaderboard got drivers to hold their phones less
    TestedNo difference

    A phone mount, or a promise with if-then plans and texted tips, cut phone use no more than risk lessons.

    Large randomised trial of 1,653 US drivers who often held phones while driving · vs drivers who only got lessons on the risks · behaviour was recorded · ⚠ numbers unreliable

  5. Paper

    Three short planning talks made healthy eating feel more automatic for older people
    TestedHelped

    Planning one new eating habit at a time made healthy food feel more automatic than a leaflet did.

    Small randomised trial of 54 older dental patients in Northern Ireland · vs people who only got a healthy-eating leaflet · they rated themselves · ⚠ numbers unreliable; many people dropped out

  6. Paper

    Swapping sugary drinks for diet drinks worked no better than swapping them for water
    UsedNo difference

    Swapping sugary drinks for diet drinks cut sugary drinks no more than swapping them for water.

    Randomised trial of 136 adults who drink a lot of sugary drinks · vs people who swapped to water instead · they rated themselves · ⚠ only counted people who finished; numbers unreliable; uneven outlier exclusions between groups

    UsedNo difference

    Sugary drinks felt no less automatic after a swap to diet drinks than after a swap to water.

    Randomised trial of 136 adults who drink a lot of sugary drinks · vs people who swapped to water instead · they rated themselves · ⚠ only counted people who finished; numbers unreliable; uneven outlier exclusions between groups

  7. Paper

    Web plans built exercise and diet habits briefly, but not by three months
    TestedMixed

    Plans for when, where and how to move built a stronger habit at 8 weeks, but not at 3 months.

    Randomised trial of 790 adults in Germany and the Netherlands · vs people who were waiting for the programme · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show

    TestedMixed

    The same web plans built a stronger fruit and vegetable habit at 8 weeks, but not at 3 months.

    Randomised trial of 790 adults in Germany and the Netherlands · vs people who were waiting for the programme · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show

Often used with it