Free tool · Small Step Plan

One recognisable cue. One possible step.

Turn an everyday intention into an if–then plan. Our original prompts are informed by goal-attainment research, not a test or treatment for anxiety.

The research, with limits

A meta-analysis found a small-to-medium average benefit for goal attainment. Publication bias may inflate the estimate. The review does not show that this worksheet reduces anxiety or improves sleep.

Read the full study explainer →

Meta-analysis 21 studies · 15,907 participants

Mental contrasting plus if–then planning had a small-to-medium average effect on goal attainment (Hedges’ g = 0.336). Publication bias may inflate the estimate; this is not evidence of anxiety treatment.

Wang G, Wang Y, Gai X (2021). A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment. Frontiers in Psychology. DOI PubMed Free full text Original paper Reuse licence Open access · CC BY 4.0 ✓ Verified via Crossref · Oct 26, 2026

A practical example

Wish: put my phone away after dinner.

Obstacle: I keep scrolling.

If I finish washing the dishes, then I will put my phone on the hallway charger.

The action is yours to choose. How you will feel afterwards is not guaranteed.

One recognisable cue. One possible step.

My Small Step Plan