Downloadable Coaching Tool: If - Then

Product description

If–Then Plans: A Brain-Friendly Tool for Better Responses Under Pressure

Most reactions aren’t conscious choices, they’re habits running faster than your thinking brain.

This printable If–Then Plans tool helps you pre-decide how you want to respond before the moment hits. Instead of scrambling under pressure, you create a simple, science-backed plan your brain can follow automatically.

When emotions rise, decision-making drops.
If–Then planning gives your brain a shortcut back to balance.

What this tool helps with

✔ Interruptions and frustration
✔ Stressful conversations
✔ Feeling rushed or overwhelmed
✔ Reactivity under pressure
✔ Emotional recovery and regulation
✔ Everyday workplace triggers

It’s not about suppressing emotion.
It’s about choosing your response more often.

How it works

You identify predictable triggers and pair them with a specific, doable response:

IF this happens… THEN I will do this…

This tiny structure dramatically reduces cognitive load and emotional reactivity. It turns intention into action using one of the most researched behaviour tools in psychology.

Grounded in research from:

• Implementation Intentions (Gollwitzer)
• WOOP & mental contrasting (Oettingen)
• Predictive brain science (Barrett)
• Emotion regulation research (Kross)
• Behavioural habit science (Fogg, Clear)

This isn’t motivation fluff.
It’s behavioural design for real life.

Perfect for

• Coaches and facilitators
• Leaders and managers
• Clients learning emotional regulation
• Teams building psychological safety
• Anyone who wants more control over their reactions

Simple. Practical. Evidence-based.

A small plan that changes how moments unfold.

What you get

1 × downloadable PDFs (emailed instantly after purchase - downloadable once, so please save to your computer.