Instead of leaving a goal as “sometime this week”, describe the situation in which you will act. Research on implementation intentions examines this kind of if–then planning. Atlasum's calendar exercise is an editable adaptation, not a tested programme.
Try it
- Choose a goal that matters to you and an action within your control.
- Write: if this specific situation happens, then I will do this action.
- Add a fallback for a busy day and remove the plan if it no longer fits.
What to notice
At the next review, check whether the cue occurred and whether the action was feasible. Change the cue or the action instead of blaming yourself.
Limits and review
Planning cannot remove a lack of money, safety, time, accessibility or support. A plan remains optional and does not guarantee goal completion. No independent expert has reviewed this card. Evidence certainty has not been assessed.
Calendar settings
The duration and frequency offered by the calendar are editable starting points, not a tested dose or a requirement.
From reading to doing
Write one if–then plan and add the chosen action to your calendar.
- A helpful cue
- If I make a new commitment, then I will name its cue and next action.
- Suggested time
- 10 min
- Suggested rhythm
- 1 time a week
What this rests on
- Prepared by
- Atlasum · AI-assisted editorial draft
- Evidence
- Not assessed
- Editorial status
- Editorial assessment; independent review pending
- Independent review
- Not completed
- Next review planned
- 10 Dec 2026
Limits and context
- Planning cannot remove a lack of money, safety, time, accessibility or support. A plan remains optional and does not guarantee goal completion. No independent expert has reviewed this card. Evidence certainty has not been assessed.
How to review the result
At the next review, check whether the cue occurred and whether the action was feasible. Change the cue or the action instead of blaming yourself.
What you will need
Your calendar and private notes; professional support where relevant.
Conflicts of interest
No product placement or affiliate links were added to this card. Source authors may have commercial interests.
Sources you can check
Help make this more accurate
A useful counterexample, a stronger source or a cultural exception can improve this page. Discuss the claim and respect the person.
Discussion
No published comments yet. New comments are moderated.
Sign in to discussRevision history
- — Original editorial seed; not an expert review.