Use 'If-Then' Planning: 'If X Happens, I Will Do Y'

Most plans fail not because of bad intentions, but because the moment of decision arrives and you have to think on the spot. "If-then" planning removes that friction: you decide in advance what you'll do when a specific situation arises. "If it's 7 AM, I will go for a walk." "If I feel the urge to scroll, I will pick up my book."

Research consistently shows that people who pre-decide their responses follow through far more often. You're not relying on willpower — you're running a script you already wrote.