WEBVTT - If, when, then

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<v Speaker 1>Welcome to Before Breakfast, a production of iHeartRadio. Good Morning,

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<v Speaker 1>This is Laura. Welcome to the Before Breakfast podcast. Today's

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<v Speaker 1>tip is that, if you are working toward a goal,

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<v Speaker 1>decide on how you will react every time you encounter

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<v Speaker 1>specific circumstances. If and when something happens, then you will

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<v Speaker 1>do this and you will keep making progress. Today's tip,

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<v Speaker 1>like another from this week, comes from social psychologist Robert

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<v Speaker 1>Chaldini's book Persuasion, A Revolutionary Way to Influence and Persuade.

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<v Speaker 1>It is easy to set a goal, but sometimes we

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<v Speaker 1>don't make progress toward the goals we set. Sometimes we

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<v Speaker 1>give in to temptation. Other times we simply forget about

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<v Speaker 1>what we plan to do. Are we get distracted from

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<v Speaker 1>our intentions and don't end up following through. Chaldeani's solution

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<v Speaker 1>is to make what he calls if when then plans.

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<v Speaker 1>He explains, they are designed to help us achieve a

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<v Speaker 1>goal by readying us one to register certain cues and

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<v Speaker 1>settings where we can further our goal, and two to

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<v Speaker 1>take an appropriate action spurred by the cues and consistent

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<v Speaker 1>with our goal. You notice when the opportunity to make

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<v Speaker 1>a choice comes up and you know what to do

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<v Speaker 1>in these moments. Chaldeany gives the example of making a

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<v Speaker 1>plan that if and when you're at a work lunch

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<v Speaker 1>and the server asks whether you'd like to order dessert,

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<v Speaker 1>and perhaps others are too, then you will order mint tea.

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<v Speaker 1>I bet you can think of a lot of similar

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<v Speaker 1>if when then plans that you could make. Maybe you're

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<v Speaker 1>trying to eat more fruits and vegetables. You could set

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<v Speaker 1>a plan that when you're having a meal, then you

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<v Speaker 1>are having produce. This seems fairly doable. You may not

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<v Speaker 1>love the salad at your neighborhood pizza parlor, but that

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<v Speaker 1>is beside the point. The point is that anytime you

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<v Speaker 1>are having a meal, you.

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<v Speaker 2>Are having fruit or vegetables, you do what is necessary

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<v Speaker 2>to make that happen. Perhaps you're trying to spend less

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<v Speaker 2>time on social media. You could say, if and when

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<v Speaker 2>I am inclined to check Instagram, then I will get

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<v Speaker 2>on my Libby app and read a chapter in a

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<v Speaker 2>book first. You can get on social media after that

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<v Speaker 2>if you still want to. You might be trying to

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<v Speaker 2>create more social connection in your life. You could say,

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<v Speaker 2>when I'm having lunch during the work week, then I

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<v Speaker 2>will connect with other whether by eating in the break room,

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<v Speaker 2>going out to lunch with a friend, or if I

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<v Speaker 2>am eating alone, texting a friend or family member. I

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<v Speaker 2>think if when then is a great planning tool. You're

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<v Speaker 2>identifying in advance specific actions you can take to move

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<v Speaker 2>toward your goal. You're then tying those actions to particular

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<v Speaker 2>circumstances that are likely to occur. When those circumstances arise,

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<v Speaker 2>you are able to recognize them, and you know exactly

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<v Speaker 2>what you will do.

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<v Speaker 1>In the meantime.

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<v Speaker 2>This is Laura.

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<v Speaker 1>Thanks for listening, and here's to making the most of

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<v Speaker 1>our time. Thanks for listening to Before Breakfast. If you've

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<v Speaker 1>got questions, ideas, or feedback, you can reach me at

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<v Speaker 1>Laura at Laura vandercam dot com. Before Breakfast is a

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<v Speaker 1>production of iHeartMedia. For more podcasts from iHeartMedia, please visit

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<v Speaker 1>the iHeartRadio app, Apple Podcasts, or wherever you listen to

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<v Speaker 1>your favorite shows.