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The Observatory
Exercise15 minEverydayDiscipline

Your how strategy

Turn a goal into a concrete behavior, meet the obstacle in advance, and build an if-then plan that holds when motivation runs out.

The path

How it works

  1. From the bookWrite
  2. The concrete behaviorWrite
  3. The obstacleChooseWrite
  4. Write your if-then planWrite
  5. The smallest versionWriteChoose
In theory the answer is ridiculously simple. Want to stop drinking Coca-Cola? Stop buying it. Want to get in shape? Move your body. But we are not robots. We are biological beings steered by feelings, habits and surround …

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The evidence

Why does it work?

If-then plans have a medium to large effect on goal attainment in a meta-analysis of 94 studies (Gollwitzer & Sheeran, 2006, d≈0.65), many of them short and based on self-reported outcomes. Mental contrasting (WOOP) has its own support (Oettingen, 2012); Tiny Habits is primarily a practical model with limited tested support.

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More places

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Tomas and the thousand boring evenings

Building something lasting through persistence rather than inspiration.

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The two-minute rule

Shrink something you have been putting off to a start that takes under two minutes, and do only that.

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What matters most?

Put this week's tasks in priority order and give the most important ones a place in your time.