If You Want to Reach Your Goals... Then make this kind of plan!

If/ Then Planning for the win!

Back in my English teaching days, I can’t tell you how often this happened:

I had high hopes for exercising before leaving for school in the morning, but my alarm clock snooze button got the real workout.

“I’ll run to the gym on my lunch break,” I told myself, only to be derailed by a coworker’s birthday bubble tea delivery.

“No worries, after class, I’ll work out,” I promised myself, but on the way out the door, it hit me just how tired I was– no wait– starving!

“After dinner, I’ll…”

Sprawled out on the sofa, I felt a mix of disappointment, guilt, and exhaustion from making and breaking so many promises to myself.

Sound familiar? It was a common occurrence during my teaching days, and honestly, still happens sometimes! We show up for everything and everyone else, but showing up for ourselves can feel like a constant challenge.

For me, as the days get brighter and warmer here in Taipei, I find a little extra energy to refocus on my wellness goals. And one super helpful tool I’ve discovered is if-then planning.

Think of it as a simple way to outsmart those obstacles. The equation is: If X happens, then I’ll do Y.

This simple strategy helps cut down on decision fatigue and keeps you moving towards your goals, even when life throws a curveball. Instead of getting stuck in "should I or shouldn't I?", you've already decided.

For example:

• If it’s Tuesday, then I’ll go to Zumba after work.

• If I miss class, then I’ll take a 30-minute walk after dinner.

• If it rains, then I’ll do a 20-minute online Zumba class.

Start small! Ask yourself: 

• What’s your wellness vision for yourself? (Ex: Feeling energetic and more comfortable in my body.)

•  What are realistic actions you want to take? (One Zumba class a week on Tuesday and two twenty minute walks on Friday and Sunday.)

• What are some likely obstacles? (Family commitments and work stress)

•  And what are some easy backup plans that still give you a little win, or as I like to say, a “taste” of your vision of wellness, even if it’s just for 5-10 minutes? (If I miss my class or walks, I’ll do a 10 minute Zumba class in the living room while my kids finish their homework).

 The more you stick to your if-then plans, the more they become second nature. Still struggling? Rework your if-then plan with clearer or smaller goals. After all, building sustainable habits is about making them work for you and your life!

If joyful movement is on your wellness list, then I'll see you on the dance floor (or online!) this week!

Keep moving!

xx,

Katie

#healthgoals #healthtips #springhealthgoals