Why You Need an If/Then Plan (Before Life Hits the Fan)

There’s a moment in every wellness journey—usually right after you think you’ve got it all figured out—when life shows up with a folding chair and smacks you across the face.

For me, it was the week I missed my morning routine three days in a row, ate nothing but protein bars and sarcasm, and somehow ended up ugly-crying in the gym parking lot after dropping my kid off at school. The irony? I teach wellness planning for a living.

That’s when I realized: Motivation will fail you. Willpower will ghost you. And even the best intentions aren’t worth a darn if you don’t have a backup plan. That’s where the If/Then Plan comes in.

The Crash Isn’t the Problem. The Lack of a Plan Is.

Most people don’t fall off the wellness wagon because they don’t care. They fall because they didn’t plan for the potholes.

The If/Then Plan is a deceptively simple tool that helps you stay on track when things don’t go to plan. It’s about pre-deciding what you’ll do when your routine breaks down, your mental health dips, or the unexpected slams into your day.

IF I skip my workout because I’m stuck in back-to-back meetings,

THEN I’ll take a 15-minute walk before dinner and do 10 squats while the rice is cooking.

IF I find myself doomscrolling at 11:30 PM,

THEN I’ll plug my phone in across the room and play a sleep meditation on my speaker.

It’s like giving your future self a map and a hug.

Where the 5 Bridges Come In

At 5 Bridges, we break wellness down into five core areas—Bond, Fuel, Move, Rest, Give—each one a vital piece of your mental, emotional, and physical health. The If/Then Plan is how you make sure every Bridge has support beams before the storm.

Here’s how it looks in action:

• Bond (How you connect):

  IF I feel isolated and start withdrawing,

  THEN I’ll send a voice memo to my best friend or re-read my favorite quote in my wellness journal.

• Fuel (What goes in):

  IF I’m tempted to stress-eat garbage after a rough day,

  THEN I’ll prep my go-to smoothie and drink water first.

• Move (What you do):

  IF I skip the gym because I’m too tired,

  THEN I’ll stretch for 5 minutes and dance to one song in the kitchen.

• Rest (When you recover):

  IF I notice I’m wired but exhausted,

  THEN I’ll block out 20 minutes for a nap or guided breathing.

• Give (Your positive output):

  IF I feel disconnected or stuck in my own stuff,

  THEN I’ll do something kind—send a thank-you text, hold the door, compliment a stranger.

This isn’t about being perfect. It’s about being prepared.

The Science Backs It Up

Research in behavioral psychology shows that “implementation intentions”—the nerdy name for If/Then Plans—can more than double the likelihood of follow-through. Because when you pre-load the decision, you reduce the friction. You don’t have to think about what to do when you’re tired, anxious, triggered, or just done. You’ve already decided.

And for those of us who’ve danced with trauma, addiction, depression, or burnout? That kind of backup plan can be the difference between spiraling and staying grounded.

Make Your If/Then Plan Today

You're invited to get ahead of the hard days. Take 10 minutes. Fill out the If/Then Plan worksheet ← . Make one plan for each of the 5 Bridges. Keep it where you can see it. Share it with someone who can support you.

Because life will absolutely knock the wind out of you sometimes.

But with an If/Then Plan?

You’ll know exactly how to breathe again.

Want help creating a custom 5 Bridges MAP that covers your whole spectrum of wellness needs?

Join our Guided Wellness Coaching Program for personalized support and real accountability. You don’t have to do this alone.