# Link a small action to a clear cue

Published by Pawel Jozefiak. [About this project](https://adhd100.jock.pl/about/), [How we check sources](https://adhd100.jock.pl/methodology/)

- Canonical: https://adhd100.jock.pl/if-then-starting-plan/
- Language: en
- First published: 2026-09-29
- Evidence checked: 2026-09-29, using AI-assisted source verification
- Clinical review: Not clinically reviewed
- Number 59 of 100 in the list: https://adhd100.jock.pl/#if-then-starting-plan

Decide now what you'll do the next time a familiar situation comes up.

**The number:** If-then plans: modest benefit in general populations after bias correction (SMD 0.15) ([European Review of Social Psychology, 2024](https://kops.uni-konstanz.de/entities/publication/cf394f1f-49d8-4256-bf24-df7af124514a))

## The evidence

- How sure: Certainty of evidence: Not rated. Measured in the general population; we say so because ADHD trials of this do not exist or are too small.
- Evidence grade: B. Grade B: trials in ADHD with low certainty, or strong general health evidence with a sourced reason it matters more with ADHD.
- Basis: 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.
- Outcome: cognitive, affective and behavioural outcomes, general populations
- Comparison: implementation-intention plans vs control conditions
- Benefit: 45/100. The benefit score is an editorial prioritization for the general list, weighted by certainty. It is not a prediction of what will happen for you.

## 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

1. Pick one action small enough to do the moment the cue happens.
2. Write it as: if this happens, then I will do this.
3. Choose a cue you'll actually notice, and say the sentence once.
4. After trying it, swap a cue that didn't work or an action that was too big.

## Putting it into practice

### Start now

- 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.

### What it looks like

- 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.

### Common mistakes

- A cue like 'later' is too vague. Tie it to an event you'll recognise.
- If the action is a whole project, shrink it to the first step you can see.

### A structured start

**Test one cue and action**

1. Choose an action that matters to you.
2. Attach it to a clear cue and rehearse.
3. Revise the plan after seeing what actually happens.

### Trusted how-to guides

- [If-Then Planning](https://psychologicalsciences.unimelb.edu.au/__data/assets/pdf_file/0005/4575488/If-Then-Planning-MCBC-Resource_Final.pdf), University of Melbourne, Centre for Behaviour Change

## Sources

- [The When and How of Planning: Meta-Analysis of the Scope and Components of Implementation Intentions in 642 Tests](https://kops.uni-konstanz.de/entities/publication/cf394f1f-49d8-4256-bf24-df7af124514a), European Review of Social Psychology, 2024 (Tier 2 study)
- [ADHD in Adults: 4 Things to Know](https://www.nimh.nih.gov/health/publications/adhd-what-you-need-to-know), NIMH, 2024 (Tier 1 guideline)

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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.

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