anxiety self-management · 6 min

If this, then that

If this, then that offers one bounded practice step without promising a particular feeling or outcome.

Use when: avoidance, preparing

How the practice works

1. Read the frame If this, then that is an educational self-help exercise. It does not diagnose or guarantee an outcome.
2. Name the situation Name one specific present situation without unnecessary identifying details.
3. Record what you notice What is one honest observation or next behaviour you choose?

Primary source: Origin: Implementation intentions, ACT values, and behavioural rehearsal · Well studied