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Why “I’ll Do It Later” Is Such an Easy Promise

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Planning and behavior changeprocrastinationif-then planningimplementation intentionshabit buildinggoal setting

Research on implementation intentions suggests that specific when-and-where plans can help turn goals into action. Try a simple three-part plan.

Cover image for Why “I’ll Do It Later” Is Such an Easy Promise.
Why “I’ll Do It Later” Is Such an Easy Promise — AudioAlona Short English narration about using if-then plans to follow through on goals.
You decide, “I’m going to start walking more.” The intention is real. Then the day gets busy, the weather changes, or you forget. By evening, you have not gone—and you may blame yourself for lacking motivation. What if the problem was not the goal, but the missing plan for the moment when you had to act?
Welcome to the Health and Wellness community on Spark, a voice-first blogging platform where we share experiences, learn from each other, and connect in communities. Today we’ll learn how an if-then plan works, what a large review of earlier studies found, and how to make a useful plan that can flex when life changes.

What is an if-then plan?

A goal says what you want: “I want to walk more.” An if-then plan links a signal to an action. For example: “If I finish lunch, then I will walk around the block.” The signal can help you remember what to do when the time comes. Researchers call this kind of plan an implementation intention.

What the research found

Psychologists Peter Gollwitzer and Paschal Sheeran combined results from 94 tests of this kind of planning, with more than 8,000 people. Overall, people who made if-then plans were more likely to reach their goals. Across the studies, these plans made a noticeable difference, but they did not guarantee success. The studies covered many kinds of goals, not just exercise. So this kind of plan can help, but it cannot remove barriers like illness, unsafe conditions, or a schedule you cannot control.

Try these three steps

  1. Choose one small goal. “Get healthier” is too broad to act on today. “Take a ten-minute walk three times this week” gives you something you can test.
  2. Choose a clear signal. It might be a time, place, or event. For example: “After my Tuesday work call,” or “When I park at the grocery store.”
  3. Write the if-then sentence. “If it is Tuesday after my last call, then I will put on my shoes and walk for ten minutes.” Add a backup plan: “If it is raining, I will walk inside.”

If the plan fails

A plan is not a test of your character. It is a way to make the next action easier to see. If a plan fails, look for the point where it broke: Was the signal unclear? Was the step too big? Did a real barrier get in the way? Adjust the plan rather than turning one missed day into a verdict about yourself.

The lesson

The lesson is simple: motivation tells you what you want; a plan linked to a clear signal helps you decide what to do when the moment comes. Remember: pick a small goal, choose a signal, write an if-then plan. What is one action you could make easier this week?
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Sources and further reading

  • Gollwitzer and Sheeran, “Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processes” (2006): meta-analysis of 94 tests and 8,461 participants.
  • Prestwich and colleagues, “Implementation Intentions: A Review and Update” (2015): review.
  • The supplied Psychology Today article “The Power of a Plan” is a readable introduction to this research, not the primary evidence.

About the author

Alona, I founder and CEO behind Spark (My Founders) and Zai. Welcome. Please reach out if you have any questions or suggestions. We thank you for being here!

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