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6. The research study was conducted
on people who wanted to exercise
regularly.
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7. Some participants were told to plan
when and where they would
exercise each week.
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8. For example, they would plan
ahead by saying, “If it’s
Monday, then I’ll go to the gym
at 5 p.m. and exercise for an
hour.”
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9. The other participants were
given no such instructions and
didn’t plan ahead.
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10. So, what were the results of the study?
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11. It turns out that several months later, only
39% of the non-planners were
exercising regularly.
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12. What about the if-then
planning group?
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13. An amazing 91% of the if-
then planners were still
exercising regularly!
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15. 39% success rate for non-
planners versus 91%
success rate for if-then
planners.
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16. Using the if-then strategy makes
it much more likely that you will
take action on your goals.
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17. For example, let’s say that your
goal is to wake up at 7 a.m.
every day and go jogging.
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18. Your if-then strategy would be:
“If it’s 7 a.m., I will immediately
jump out of bed, put on my
tracksuit and sneakers and go
for a jog around the block”
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19. The if-then strategy works because it
prepares our brains for future scenarios.
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20. By planning what we will do
in advance to a future
scenario, we unconsciously
create a mental command
that tells us how to act when
the said scenario arises:
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21. “If I feel the urge to bite
my nails, I will
immediately shove my
hands inside my
pockets.”
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22. “If I get the craving to eat chocolate
cake, then I will immediately eat some
sliced fruits instead.”
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23. “If I get angry, then I will take some
deep breaths.”
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24. “If it’s a Saturday, I will go to the gym at
7 a.m. and exercise for an hour before
having breakfast.”
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