Create “If, Then” Plans

Use “If, then” plans to overcome roadblocks. “If, then” plans anticipate a challenge and prepare a response in advance. Create “If, then” statements for each challenge you expect to face. These challenges may be:

*  How you expect to feel (e.g., self-conscious).

*  Something you do not know how to do.

*  Supplies you need (like comfortable shoes).

*  A comment from a supporter or a non-supporter.

Practice planning positive, constructive responses to challenges ahead of time.

Examples:

*  IF I feel self-conscious at the gym, THEN I will bring a supportive friend to work out with me.

*  IF my workout buddy bails on our plans, THEN I will go anyway and listen to music while I exercise.

*  IF I don’t meet my goal this week, THEN I will look at how I can improve my goal for next week.

Think about challenges you expect with changing your exercise habits. Plan your response using an “If, then” statement.