Link a small action to a clear cue
Not ratedgeneral health evidence
Decide now what you'll do when a familiar situation next comes up.
Start with the time you have
1 minute
Finish the sentence 'If this happens, then I will...' in your head, with a cue you know and one small action.
5 minutes
Write your cue and action, then rehearse the sentence once.
15 minutes
Walk through the situation and make the action easier to begin when the cue appears.
A plan
Test one cue and action
- Choose an action that matters to you.
- Attach it to a clear cue and rehearse.
- Revise the plan after seeing what actually happens.
How sure the science is
Not rated, general health evidence
- No pooled trials to rate.
- This rests on single studies, expert consensus or clinical practice.
- Measured in the general population.
- ADHD trials of this do not exist or are too small.
General-population meta-analysis of 642 tests (some samples were children with ADHD, no separate ADHD estimate); publication-bias-adjusted d 0.15; no formal certainty rating.
The number, drawn
Why it matters
- A general-population meta-analysis of 642 tests found an average effect of d 0.36 for this kind of planning.
- A robust Bayesian correction for publication bias shrank it to d 0.15, and that smaller number is the honest one: a modest benefit, with no separate ADHD result and no formal certainty rating.
- NIMH notes that adults with ADHD often find it hard to stay organised and finish tasks, which is where a cue and action decided in advance can help.
How to do it
- Pick one action small enough to do the moment the cue happens.
- Write it as: if this happens, then I will do this.
- Choose a cue you'll actually notice, and say the sentence once.
- After trying it, swap a cue that didn't work or an action that was too big.
Putting it into practice
In real life
- If I put down my work bag, then I will put my keys in their home.
- If I open tomorrow's calendar, then I will add the travel time for my appointment.
Watch out for
- Common mistakeA cue like 'later' is too vague. Tie it to an event you'll recognise.
- Common mistakeIf the action is a whole project, shrink it to the first step you can see.
Trusted guides
How we rated it
- Evidence grade
- B Trials in ADHD with low certainty, or strong general health evidence with a sourced reason it matters more with ADHD.
- The number
- If-then plans: modest benefit in general populations after bias correction (SMD 0.15) (European Review of Social Psychology, 2024)
- Benefit
- 45/100 An editorial priority for the general list, weighted by certainty. It does not predict what will happen for you.
- Effort
- Quick win
Sources
- Tier 2 studyThe When and How of Planning: Meta-Analysis of the Scope and Components of Implementation Intentions in 642 TestsEuropean Review of Social Psychology, 2024
- Tier 1 guidelineADHD in Adults: 4 Things to KnowNIMH, 2024
- General information about ADHD, not a diagnosis or an individual treatment plan.
- Tailoring changes the order of suggestions; it does not assess you.
- Medication decisions belong with you and a qualified clinician.