If/Then Habits: ADHD Plan

Most habit apps ask you to track. If/Then asks you to rehearse. You know what you want to do. At 11pm you reach for your phone anyway. If/Then works on that moment. THE METHOD An implementation intention is a plan shaped like "if X, then I will Y." Gollwitzer and Sheeran reviewed 94 studies in 2006 and found that writing out the when, where, and how of a behavior produced a medium-to-large improvement in follow-through. If/Then builds the whole app around that one mechanism. HOW IT WORKS - Write the rule. Pair a cue you already hit ("if I feel bored at my desk") with a response you can picture ("then I stand up and stretch for one minute"). - Rehearse each morning. Run the plan in your head before the cue arrives, so the response feels familiar when the real moment shows up. - Check in each evening. Say whether you followed through. If you didn't, reword the rule, rehearse it again, or retire it. - Watch it compound. Your plans climb mastery tiers as the evidence builds. - Get reminders written from your own wording, not a generic "don't forget." WHO IT'S FOR You have a habit you have tried and dropped: your phone in bed, the workouts you skip, the procrastination that starts at 10pm, the way you snap at people when you are stressed. If/Then targets the moment the habit fires rather than the goal behind it. If you have read about implementation intentions and wanted an app built around them, you have found it. MEMBERSHIP 7-day free trial, then $6.99/month or $39.99/year. Apple charges your Apple ID at confirmation of purchase. Your subscription renews on its own unless you turn off auto-renew at least 24 hours before the current period ends. Manage or cancel in Settings > Subscriptions. Privacy Policy: https://gist.githubusercontent.com/SeanMc100/bdbb692e67f6ceeaa01c2b955869c50c/raw/6c89e663db9981d985e00518d545abf66b544081/gistfile1.txt Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/