Plan for potential problems in getting more active

Planning how you might respond to challenges means you're prepared for anything that might throw you off track from being more physically active.

One type of plan that can help you stay on track with your goals in these situations is an 'If-then' plan. If-Then plans are a good way of making new habits stick.

What is an If-then plan?

If-then plans can help remind you what to do when faced with a difficult situation, or mood such as stress or boredom. If situation 'X' arises then I will do 'Y'.

If-then examples

Here are two examples of If-then plans that may help you if your overall goal is to get more physically active. If you still need to then you can set an overall goal or some specific action plans.

If my usual aerobics class is cancelled
Then  I'll book onto a different one at the same venue that week

If it's raining when I walk around the village
Then I'll still walk but for less time and with greater intensity

Create your own If-then plan

You can download an If-then plan as a PDF (PDF, 146 KB).

Next steps

Get support to be more active