Habits
Negative If-Then Distraction Plan
A negative if-then distraction plan inhibits unwanted behavior with a competing script—close news, water before third drink—plus environmental friction.
A negative if-then distraction plan blocks an unwanted behavior with a competing script—if I open the news app before noon, then I close it and open the task list; if I want a third drink, then I order water first and wait ten minutes. Negative here means inhibiting a behavior, not pessimistic framing.
Pair with friction—app limits, drink out of reach.
Common questions
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Do negative if-thens rely on willpower alone?
No—scripts work best with friction: app timers, physical distance, or social plans. The if-then handles the moment friction is not enough.
Related terms
Put Negative If-Then Distraction Plan into practice
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