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🔁 ADHD & attention · Free printable tool

If-Then Plans

Implementation intentions: the best-tested technique against procrastination. Decide now what you will do when the moment comes.

Research (Gollwitzer, 94 studies) shows that a plan written as 'If X happens, then I will do Y' roughly doubles the chance of following through. It works because the decision is made in advance: when X shows up, the action fires without willpower.

A4 PDF · 2 pages · sent by email with a direct link · no account needed
Related screening test: PROCRASTINATION →
If-Then Plans

What is inside

  • ✓My if-then plans for this week
  • ✓If... (a precise situation, time or cue) · ...then I will (a concrete action)
  • ✓My three recurring obstacles
  • ✓Obstacle 1 and my if-then answer
  • ✓Obstacle 2 and my if-then answer
  • ✓Obstacle 3 and my if-then answer
  • ✓Examples that work

How to use it

  • 1Print it, or open it on a tablet and fill it with a stylus.
  • 2Use it for one week before judging it. New habits need a few repetitions.
  • 3Bring it to your doctor or therapist: a filled sheet says more than memory.

This tool supports self-management. It is not a diagnosis and does not replace professional care.

Other tools for ADHD & attention

🗓️ ADHD Daily PlannerOne page, one day: three must-dos, visible time blocks, planned breaks and a two-minute evening review. 🧩 Task BreakerTurn the task you keep postponing into ten-minute steps. The first one takes two minutes. 💊 Medication & Effects LogTwo weeks of facts to bring to your doctor: dose, focus, mood, sleep, side effects. Memory is not a reliable witness.

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