Creating If-Then Plans For Your Clients

One of the most powerful tools I’ve added to my coaching toolkit over the years isn’t a new app, a meal plan, or even a specific training protocol, it’s something deceptively simple: If-Then Plans.

You’ve probably seen this happen with your clients (or even yourself), they’ve been doing great, hitting their workouts, sticking to their meals, and feeling confident. Then life happens. A last-minute work dinner, a stressful day, a missed workout, or whatever else, and suddenly, they spiral. “Ugh, I messed it all up,” followed by guilt or, worse, giving up. This often triggers the all-or-nothing mindset. 

This is exactly where If-Then planning comes in. It’s a way of helping clients pre-decide how they’ll respond in challenging or unpredictable situations. Instead of trying to figure it out in the moment when emotions are high and willpower is low, they’ve already created a strategy. It’s like giving them a script to follow when they would otherwise freeze or fall back on old habits.

Here’s the basic idea: “If [situation], then I will [specific strategy].”

That’s it. It’s basic behavioural psychology, but it’s wildly effective when done right.

And here’s what I want you to remember as a coach. These plans work best when they come from real-life experiences, especially after a client has just struggled with something. A missed workout? A weekend binge? A week of poor sleep? Beautiful. That’s your coaching moment. Instead of judging the outcome, use it as a cue to build a better plan for next time.

Also, make sure your clients understand that all of this health and fitness stuff is an iterative process. No one gets it perfect out of the gate. In fact, a lot of the growth happens in those messy, “I didn’t handle that the way I wanted to” moments. If-Then planning allows those moments to become data, not drama.

So as a coach, your job isn’t to prevent your clients from ever slipping up. It’s to equip them with better tools to navigate the inevitable ups and downs. If-Then Plans are one of the best tools we’ve got for this job.

Let’s dig into how to use them well.

The Psychology Behind If-Then Plans

Before we dive into the nuts and bolts of building If-Then Plans with clients, it’s worth understanding why they work so well from a psychological perspective. And don’t worry, you don’t need a PhD in behaviour science to use this effectively. But having a bit of background can help you explain it to clients (and help it really click for them).

At the core of If-Then planning is a concept from psychology called implementation intentions. This idea has been around for decades and is incredibly well-supported in the research. In short, people are far more likely to follow through on a behaviour when they’ve pre-decided what they’ll do in a specific situation.

Think of it like programming a behavioural “autopilot.” Instead of relying on motivation or willpower in the moment (which we all know are unreliable, especially when someone’s tired, stressed, or hungry), the client has already created a direct connection between a cue (“if X happens…”) and a response (“…then I’ll do Y”).

This is helpful because most of our behaviour (especially the kind that derails progress) is habitual and reactive. People don’t decide to eat the whole pizza or skip the workout, they just fall into old patterns when life throws a curveball. If-Then Plans give them a chance to respond with intention rather than reaction.

Another way to think of it is that If-Then Plans reduce the perception of decision fatigue. In the modern world, we’re bombarded with choices all day long. By the time someone’s faced with a challenge (like walking past the canteen snacks at 3 PM), their mental resources often feel like they are depleted. Having a pre-planned response takes the load off. There’s no internal debate, just a clearly defined action.

People who create specific If-Then intentions are significantly more likely to follow through on their goals, whether that’s eating more vegetables, working out regularly, or managing stress. This isn’t just theory. It’s practical, real-world psychology that applies directly to our work as coaches. I’ve used this to get phenomenal results with clients, and you can too.

So when you help a client create an If-Then Plan, you’re not just being proactive, you’re tapping into one of the most effective strategies for behaviour change we know of. You’re also empowering your clients to act with clarity instead of chaos, even when life gets messy.

Now let’s talk about when to use these with clients, because timing really does matter.

When to Use If-Then Plans With Clients

Now that you understand the why behind If-Then Plans, let’s talk about the when. One of the biggest mistakes newer coaches make is waiting for the “perfect time” to introduce these plans. The truth is that there are several ideal windows to bring them into your coaching practice that will really make them more effective.

1. After a Slip-Up or Setback

This is hands-down my favourite time to introduce If-Then Plans, because the situation is fresh. The emotions are fresh, and most importantly, the client is already aware that something didn’t go the way they wanted.

Let’s say your client skipped their workouts last week because they were overwhelmed with work. Or maybe they ordered takeaway three nights in a row and felt frustrated afterwards. Instead of going into “fix-it” mode, slow down. Help them reflect on what happened, and then use it as a launching point:

“Okay, so next time a crazy work week hits, what could you do differently? Let’s build a simple If-Then Plan together.”

You’re not punishing them. You’re strategising with them. That subtle difference is what keeps your coaching client-centred and empowering.

2. In Anticipation of Likely Challenges

This one is about playing offence, not just defence. As a coach, you start to see patterns before your clients do. Busy season at work? Holidays? A family trip coming up? A stressful week with the kids? That’s your cue.

Get proactive and help them brainstorm:

• “If I get to the hotel and there’s no gym, then I’ll go for a 30-minute walk outside.”
• “If I’m offered a second helping at the holiday meal, then I’ll check in with my fullness before deciding.”

This builds confidence and helps your clients feel prepared, rather than anxious or reactive. As you coach more, you will see more and more common problems occurring frequently, and you can seem like a wizard to your clients by helping them to create If-Then Plans ahead of time, before they even know there will be a problem.

3. During Goal-Setting or Planning Sessions

When you’re setting weekly intentions, monthly goals, or building a new habit, that’s a great time to stack on an If-Then Plan. Think of it as insurance. It gives the plan a safety net.

Let’s say your client wants to start training three days a week. You can ask:

“Awesome. Now, what’s your backup plan if one of those days doesn’t go as expected? Let’s create an If-Then for that.”

This is where coaching becomes less about ideal scenarios and more about resilient systems, and that’s what really helps clients stay consistent over the long term.

Don’t Overwhelm Them

One quick note for newer coaches, especially the go-getters who want to map out 15 different If-Then Plans at once (I’ve been there!): keep it simple.

Focus on the highest-leverage challenge they’re facing right now rather than 50 different situations. You can always build more over time.

The goal isn’t to create a perfect contingency plan for every possible scenario. It’s to help your client start thinking ahead, building awareness, and becoming more flexible and solution-oriented.

Next up, I’ll walk you through how to build these plans step-by-step, because not all If-Then Plans are created equal.

The Anatomy of an Effective If-Then Plan

Alright, so now that you know when to use them, let’s break down how to actually build an effective If-Then Plan with your client.

Not all If-Then Plans are created equal. Some are vague, unrealistic, or completely disconnected from the client’s real-life experience, which means they won’t stick. A solid plan is clear, doable, and relevant. Let’s walk through the key elements that make it work.

The Basic Formula

At its core, an If-Then Plan looks like this:

“If [specific situation], then I will [specific action].”

It’s short. It’s simple. And it’s powerful. But only if the details are right. So let’s unpack what goes into a high-quality plan.

1. Specificity Is Key

The more specific the “if” and the “then,” the better. Vague plans like:

“If I’m busy, then I’ll try to make time to work out.”

…don’t work. This is because they leave too much up to interpretation. What counts as “busy”? What does “try” mean? That plan falls apart the second things get fuzzy.

Instead, go for:

“If I only have 15 minutes between meetings, then I’ll do a quick bodyweight circuit in my living room.” (you would also have the body weight circuit mapped out for them)

That’s clear. That’s actionable. That’s something the brain can latch onto when stress is high.

2. Keep It Realistic

The “then” part needs to be doable in that specific context. It’s not about what would be ideal, it’s about what’s possible in the moment.

For example:

Unrealistic: “If I get home late from work, then I’ll cook a full meal from scratch.”

Realistic: “If I get home late from work, then I’ll grab the pre-made stir-fry I have in the freezer.”

Realistic doesn’t mean “easy.” It means achievable under the circumstances. You’re setting your client up for wins, not wishful thinking.

3. Tie It to the Client’s Real Life

A good If-Then Plan is rooted in the client’s actual experiences. Generic plans might sound good on paper, but if they don’t reflect the client’s lifestyle, stress patterns, or emotional triggers, they’ll be ignored when the pressure hits.

Here’s where your coaching skill really shines. Ask guiding questions like:

• “What usually throws you off?”
• “What time of day is toughest for you?”
• “What’s going through your head in that moment?”

That insight gives you context, and context allows you to craft plans that are actually relevant.

4. Let Them Take the Lead

One of the most important things I’ve learned over the years is that clients are way more likely to follow a plan they helped create.

You might have the “perfect” solution in mind, but if it doesn’t feel like their plan, it won’t stick. So instead of prescribing, guide them:

“What do you think would help in that situation?” “What’s worked for you in the past?” “What feels doable when you’re in that headspace?”

You’re the coach, not the puppet master. Facilitate the plan, don’t dictate it.

The Anatomy Of An If-Then Plan Checklist

Before you lock in a plan with your client, ask yourself:

• Is it specific?
• Is it realistic for that moment?
• Does it reflect the client’s actual life?
• Did the client help shape it?

If yes across the board, you’re in business.

Now that you know what a solid If-Then Plan looks like, let’s explore the types of scenarios where you can apply these, and I’ll give you plenty of examples to pull from in your coaching conversations.

Common Scenarios and Sample If-Then Plans

Let’s get into the meat and potatoes of this strategy, the real-life application. Once you understand how flexible and versatile If-Then Plans are, you’ll start seeing opportunities to use them everywhere in your coaching practice.

Below are the most common categories where clients tend to struggle. I’ve included sample If-Then Plans you can use as-is, adapt, or use as starting points for co-creating plans with your clients. these are obviously more generic in nature, but they should help you to think through how you would create If-Then Plans for your own clients and the situations they face.

1. Nutrition Challenges

A. Eating Out / Social Situations

• If I’m at a restaurant and I’m not sure what to order, then I’ll look for a protein + veggie option first.
• If friends pressure me to drink more than I want, then I’ll say, “I’m good with this one” and switch to sparkling water.
• If I’m invited out to eat last minute, then I’ll eat a small high protein snack beforehand so I’m not ravenous.

B. Emotional or Stress Eating

• If I feel the urge to snack out of boredom or stress, then I’ll pause for 5 minutes and check in with how I’m feeling.
• If I catch myself eating straight from the bag, then I’ll portion out a serving into a bowl and put the rest away.
• If I want comfort food after a tough day, then I’ll make my “go-to” version (e.g., healthy lasagna) that aligns with my goals.

C. Cravings and Late-Night Snacking

• If I crave sweets after dinner, then I’ll have a cup of tea or a high-protein dessert I’ve planned for.
• If I wander into the kitchen after 9 PM, then I’ll ask myself, “Am I actually hungry, or just tired?”

D. Meal Planning & Prep Obstacles

• If I forget to meal prep on Sunday, then I’ll block 20 minutes Monday night to prep just protein and veggies.
• If I run out of time to cook, then I’ll grab a pre-cooked rotisserie chicken and a salad kit from the store.

2. Exercise & Movement Barriers

A. Lack of Time or Scheduling Issues

• If my morning workout doesn’t happen, then I’ll do a 20-minute walk after dinner.
• If I only have 10 minutes, then I’ll do a short EMOM (Every Minute on the Minute) bodyweight circuit.

B. Low Motivation / Feeling Tired

• If I don’t feel like working out, then I’ll just do a 5-minute warm-up and reassess, as something is better than nothing.
• If I’m mentally exhausted, then I’ll switch today’s strength workout to a walk or mobility session.
  

C. Unexpected Interruptions

• If a meeting runs over and cuts into my gym time, then I’ll do a quick at-home bodyweight workout instead.
• If I get interrupted mid-workout, then I’ll pick back up with just one set of each remaining exercise.

D. Travel or No Access to Equipment

• If I’m in a hotel without a gym, then I’ll follow my bodyweight travel circuit.
• If I’m travelling all day, then I’ll do 3 minutes of movement every time I stop (air squats, walking, etc.).

3. Lifestyle & Recovery Scenarios

A. Sleep Hygiene

• If I catch myself scrolling after 10 PM, then I’ll plug my phone in across the room and start my wind-down routine.
• If I have trouble falling asleep, then I’ll try box breathing for 3 minutes instead of reaching for my phone.

B. Stress Management

• If I notice I’m feeling anxious or overwhelmed, then I’ll take a 10-minute walk outside or write a brain dump list.
• If I have a packed, stressful day, then I’ll schedule a 10-minute break every 2 hours to reset.

C. Routine Disruptions (Holidays, Events, Guests, etc.)

• If family is visiting and my routine gets thrown off, then I’ll aim for just a 10-minute anchor habit each morning (like movement or journaling).
• If I can’t stick to my usual plan during the holidays, then I’ll focus on hydration, movement, and sleep as my top 3 priorities.

4. Mindset and Motivation Traps

A. All-or-Nothing Thinking

• If I miss one planned workout or meal, then I’ll remind myself that one moment doesn’t ruin the whole week.
• If I overeat at one meal, then I’ll get back to normal at my next meal and move on without guilt.

B. Perfectionism and Guilt

• If I feel like I “messed up,” then I’ll write down 3 things I did well today to balance the narrative.
• If I start spiralling into guilt about food choices, then I’ll text my coach or write a quick journal note.

C. Loss of Motivation

• If I feel like giving up on my goal, then I’ll re-read the “why” we wrote down together and reflect on my progress.
• If I’m in a rut, then I’ll book a check-in session with my coach to reset and get clarity.

5. Accountability & Communication with Coach

A. Missed Check-Ins

• If I miss a check-in, then I’ll send a quick update via voice note or email the next day with one win and one challenge.
• If I’m feeling hesitant to be honest about a rough week, then I’ll remind myself that this is a judgment-free zone and part of the process.

B. Asking for Help

• If I’m feeling stuck or unsure, then I’ll message my coach with “Can I run something by you?” to open the conversation.
• If I feel overwhelmed by the plan, then I’ll ask for a simplified version for this week.

Final Tip: Use Your Client’s Words

When you’re building If-Then Plans, use their language. If they say, “When I get home I’m just done with the day and don’t want to think,” then that’s the exact situation and tone to build into the plan.

The more the plan feels like them, the more likely it is to work for them.

Coaching Clients Through the Process

Knowing what an If-Then Plan is, and even having great examples to work from, is only half the game. The real art is in how you coach clients through the process of creating and using them. This isn’t something you want to toss at a client like homework. It’s a collaborative, client-centred conversation that evolves over time.

Here’s how to guide your clients step-by-step so the plan sticks, feels empowering, and actually gets used when it matters most.

1. Normalise the Struggle First

Before you jump into building a plan, pause and validate. If a client has just had a rough week or “fell off track,” you need to reassure them that this is completely normal, and actually a valuable coaching opportunity.

You might say:

“I’m really glad you shared this. It’s a normal part of the process. Everyone hits bumps in the road. The key isn’t avoiding them, it’s learning how to handle them differently next time.”

This reframes the situation as growth-oriented instead of mistake-oriented. That sets the stage for If-Then planning to feel helpful, not corrective.

2. Co-Create, Don’t Prescribe

Your job isn’t to give them the perfect solution. It’s to help them discover it.

Ask open-ended, curious questions like:

• “What usually throws you off in that situation?”
• “How do you typically react when that happens?”
• “What’s one small thing you could try instead next time?”
• “What would feel like a win in that moment?”

You can absolutely offer suggestions, but do so in a collaborative tone:

“Want to hear what some other clients have tried in a similar situation?”

This builds autonomy, trust, and buy-in. When the client feels like they helped design the plan, they’re far more likely to follow through.

3. Keep It Simple and Specific

Resist the urge to over-engineer. The most effective If-Then Plans are short and clear. You’re not writing a life script, you’re giving their brain a reliable cue-response link to follow under pressure.

If the client says:

“If I’m stressed at work, then I’ll try to eat something healthy and go to bed early,”

…help them dial it in:

“Let’s zoom in. What’s one specific action you could take when the stress hits in the afternoon?”

Maybe it becomes:

“If I feel overwhelmed after lunch, then I’ll step outside for 5 minutes before I reach for snacks.”

Tight, actionable, and rooted in real life.

4. Practice, Visualise, and Rehearse

Once you’ve landed on the If-Then Plan, help the client mentally rehearse it.

Ask them to visualise the situation and walk you through it:

• “Picture yourself getting home after that long day. What happens next?”
• “You’re at the party and they offer you dessert. What do you say?”

This primes the brain for automatic recall when the moment actually happens. It also helps the client notice any red flags (e.g., “Wait, that response doesn’t feel doable”) before they hit the real-life version.

If your client is open to it, have them write down their plan, make it a phone note, or even record a voice memo. This really helps to solidify the If-Then plan.

5. Revisit, Review, and Refine Often

If-Then Plans aren’t “set it and forget it.” Life changes. Stressors evolve. What worked in February might not work in June.

Make it a regular part of your check-ins to ask:

• “Did that plan work for you?”
• “Was there a moment this week where you needed a new plan?”
• “What surprised you about how you handled that situation?”

If the plan didn’t work, that’s fine. In fact, it’s great, you’ve got more data to work with. Ask:

• Was the “if” too broad or unrealistic?
• Was the “then” too ambitious?
• Did something unexpected come up?

Then tweak the plan together. The goal is not perfection, it’s iteration.

6. Reinforce the Win, Even When It’s Small

When a client does use an If-Then Plan successfully, celebrate the heck out of it. Even if it’s small, like choosing a walk over a snack or cutting a binge short, highlight it:

“That’s a massive win. You caught the pattern and used the new tool. That’s real change right there.”

Positive reinforcement helps solidify the habit loop and builds confidence. It also trains your client to see success in the process, not just the outcome.

7. Teach Them to Self-Coach Over Time

Eventually, you want your clients to think, “Okay, what’s my If-Then Plan for this?” without you prompting them. That’s long-term autonomy, and it’s the hallmark of a great coach-client relationship.

You can foster this by:

• Asking them to brainstorm their own plan first before offering suggestions.
• Reflecting on past wins: “Remember when you built a plan for that travel week? What helped you stick to it?”
• Encouraging them to keep a personal “If-Then Toolbox” they can update over time.

Coaching Takeaway

You’re not just helping your clients create backup plans. You’re helping them become more self-aware, more prepared, and more resilient. You’re teaching them how to navigate real life, not just ideal scenarios. Ultimately, that’s what builds long-term results.

Next up, we’ll troubleshoot “what if the plan doesn’t work?“, because sometimes it won’t, and that’s not failure. That’s the next coaching opportunity.

Troubleshooting: What If It Doesn’t Work?

So, you and your client create an If-Then Plan. It feels solid. They’re on board. The next week rolls around and… they didn’t follow it.

Now what?

Not every plan will work the first time. That’s not failure, it’s feedback. These “failed” plans are gold mines for coaching insight. This is where the real work happens.

Let’s walk through how to troubleshoot and refine an If-Then Plan when it doesn’t stick.

1. Normalise the Misfire

Start by reassuring your client that this is normal. Plans don’t always work on the first attempt. Life is messy, and behaviour change isn’t linear.

You might say:

“Totally okay, this is part of the process. The point of a plan isn’t to get it perfect on the first try, it’s to learn what works for you.”

This reduces shame and keeps the client in a problem-solving mindset instead of a self-judging spiral.

2. Get Curious, Not Critical

Ask questions that help uncover why the plan didn’t work, without making the client feel like they failed.

Here are a few coaching questions that open things up:

• “What was going through your head in that moment?”
• “Did anything unexpected come up?”
• “Looking back, what made it hard to follow through?”
• “Was the plan realistic for that moment, or did it feel like too much?”

Sometimes the issue is with the plan itself. Sometimes it’s with the client’s state of mind, and sometimes life just throws a curveball.

3. Diagnose the Breakdown

Once you’ve gathered some insight, identify which part of the If-Then Plan needs adjusting.

Here are the most common breakdowns:

A. The “If” Wasn’t Specific Enough

“If I feel stressed…”
“If I feel overwhelmed after a 3 PM meeting…”

A vague cue won’t trigger the plan reliably. Help the client get more granular with the situation or emotion.

B. The “Then” Was Unrealistic

“Then I’ll do a full workout, meal prep, and meditate.”
“Then I’ll do a 10-minute walk and grab a pre-prepped meal.”

If the plan is too ambitious, especially during a challenging moment, the brain will default to old habits. So shrink the action down.

C. The Plan Didn’t Match Their Emotional State

Even if the action technically made sense, it might have felt inaccessible in the moment.

For example:

“If I feel anxious, then I’ll journal for 10 minutes.”

Sounds good, but in a state of anxiety, journaling might feel overwhelming. Instead:

“If I feel anxious, then I’ll take three deep breaths and go outside for 5 minutes.”

Always match the energy of the moment.

D. The Plan Wasn’t Rehearsed Enough

Sometimes a plan doesn’t work because it wasn’t mentally rehearsed or made top-of-mind. Remind the client to visualise the scenario or write down the plan where they’ll see it (e.g., sticky notes, phone lock screen, habit tracker).

4. Refine and Try Again

Once you identify the issue, collaborate with your client to adjust the plan. Keep asking:

• “What might work better for you next time?”
• “If this situation happens again, what’s something small you could realistically do?”
• “How would you like to feel after handling it differently?”

Then update the plan. Think of it like a living plan that evolves alongside your client’s life.

5. Celebrate Progress (Even If It Was Partial)

Maybe they didn’t follow the plan, but they noticed the trigger. That’s a win. Maybe they caught themselves mid-action and made a different choice, that’s also progress.

Point it out:

“That awareness you had in the moment? That’s huge. You’re catching the pattern, and that’s the first step to changing it.”

Reinforcing small wins keeps momentum going and shifts the focus from “did I do it perfectly?” to “I am getting better at this!”

6. Remind Them: This Is the Work

Clients often think success means never struggling. Help them reframe:

“Success isn’t never hitting a wall. It’s getting better at recognising the wall and learning how to respond differently.”

As a coach, your job is to keep them engaged in the process and not chasing perfection. The goal is to build flexibility, self-awareness, and resilience over time.

Plans Are Prototypes

Think of every If-Then Plan as a prototype, not a final product. You’re testing it in the real world, gathering data, and refining it together.

Some will work great out of the gate. Others will need to be rewritten. Either way, you’re helping your client build self-trust, and that’s more important than any one single plan.

Now, let’s talk about how to teach your clients to create these plans on their own, so they can start self-coaching and building confidence between your sessions.

Teaching Clients to Self-Coach

The ultimate goal of great coaching isn’t to have clients rely on us forever, it’s to equip them with the tools and mindset they need to navigate life confidently on their own. That’s exactly where If-Then Plans become a gateway to something even bigger: self-coaching.

When clients start to recognise obstacles, troubleshoot setbacks, and create their own strategies without needing you to guide every step, that’s mastery. And yes, it’s totally possible. You just need to teach it intentionally, over time.

Here’s how to help your clients evolve from “I need a plan from my coach” to “I’ve already thought this through and created a plan that works for me.”

1. Start With Guided Collaboration

In the early stages, you’ll do most of the heavy lifting. Asking the questions, suggesting examples, and helping them clarify and refine. But even early on, you can begin to subtly shift ownership.

Use prompts like:

• “What do you think would help in that situation?”
• “What’s worked for you in the past?”
• “What feels realistic for next time?”

This plants the seed that they already have wisdom and experience to draw from.

2. Point Out the Process While You’re Doing It

Most clients don’t realise you’re using a structured process, they just feel like they’re having a good conversation. But as a teacher-coach, your job is to pull back the curtain and make the invisible visible.

Say things like:

“What we just did there where we spent time identifying the situation, figuring out your typical response, and creating a better option, is something you can do on your own anytime.”

This shows them that the magic isn’t in you doing it for them. It’s in the process they can replicate.

3. Encourage Reflection and Post-Event Learning

When something goes sideways, ask them to debrief with themselves before your next session. You can use a simple framework like:

• What happened?
• What triggered it?
• What did I do?
• What could I try next time?

Clients can write this out in a journal, voice memo it into their phone, or send it to you as a check-in. Over time, this builds the habit of reflection, which is a core self-coaching skill.

4. Help Them Build a Personal “If-Then Toolbox”

Encourage your clients to keep a running list of their If-Then Plans in a note on their phone, a habit tracking app, or a printed sheet on their fridge. Think of it like a “strategy library” they can go back to when life gets chaotic.

You could even prompt:

“Let’s start your own If-Then Toolbox. Every time we create a new one that works for you, add it to your list.”

Over time, they’ll build a set of reliable, personalised strategies, and develop confidence in their ability to handle new challenges too.

5. Introduce a Self-Coaching Prompt System

Once a client is ready, you can teach them a simple self-coaching prompt they can use any time they feel stuck or anticipate a challenge.

Something like:

“If I notice ____, then I’ll ask myself: What do I need right now, and what’s one small thing I can do instead?”

Or…

“When I’m heading into a tough situation, I’ll pause and ask: What’s my If-Then plan for this?”

This turns reactive thinking into responsive thinking, which is a massive shift in behaviour change.

6. Acknowledge the Shift When You See It

Clients often don’t realise when they’ve levelled up. So when they come to you and say, “I knew I was going to be tired after work, so I packed my gym bag and went straight to the gym,” stop and highlight that.

Say:

“That’s amazing. You did exactly what we’ve been practising. You anticipated the challenge and created your own plan. That’s self-coaching in action.”

Celebrating these moments reinforces their growing independence and helps them own their progress.

7. Know When to Step Back (and Still Stay Close)

Eventually, you’ll have clients who bring you their own If-Then Plans before you ask. That’s your sign that the system is sticking. At this point, your role shifts from guide to sounding board, from architect to editor.

You’re still there to support, offer feedback, and help them zoom out, but the day-to-day self-regulation starts to happen on their own.

That’s when you know you didn’t just help them get results, you helped them build skills for life.

You’re Not Replacing Yourself, You’re Replicating Your Impact

Teaching clients to self-coach doesn’t mean you’re becoming less valuable. It means your influence is growing. Every time your client navigates a challenge without spiralling… every time they reflect and adjust… every time they show someone else how to handle a setback better, you’re right there, in that ripple effect.

That’s the legacy of great coaching.

Plus, helping your client to be their own coach for life generally means they will be singing your praises for years to come, and you will almost certainly get many referrals from them over time.

In the final section, we’ll look at tools, templates, and take-home resources you can use to make If-Then planning even more effective for your clients.

Tools & Templates to Share With Clients

Having great conversations about If-Then Plans is one thing, but giving your clients practical tools they can use between sessions takes this to a whole new level. It helps them stay engaged, remember the plan, and continue practising self-coaching even when you’re not around.

Below are some of the most effective tools, templates, and resources you can share with your clients to help them integrate If-Then planning into their daily lives.

1. The If-Then Planning Worksheet (Simple but Powerful)

A go-to resource every coach should have in their toolbox is a basic If-Then Plan worksheet. This helps clients slow down and work through their strategy step-by-step.

You can include prompts like:

Situation / Trigger:
What’s the challenge, cue, or emotion that tends to throw you off?

________________________________________________________________________________________

Current Response:
What do you usually do in that moment?

________________________________________________________________________________________

Desired Response:
What would you prefer to do next time?

________________________________________________________________________________________

If-Then Plan:
Write your plan using this format:
If [situation], then I will [specific action].

________________________________________________________________________________________

Confidence Check:
On a scale from 1–10, how confident are you in doing this?

________________________________________________________________________________________

Backup Option (optional):
If that doesn’t work, what’s Plan B?

________________________________________________________________________________________

Keep it simple. You can deliver this as a Google Doc, printable PDF, app form, or even just a structured note inside your coaching platform.

2. Habit Tracker or “If-Then Win Log”

Give clients a way to track when they successfully use an If-Then Plan. This builds awareness and reinforces follow-through.

Example formats:

• Checkbox for each time they used a plan
• Brief daily note: “What plan did I use today?”
• Weekly reflection: “Which plan helped most this week?”

Encourage them to treat it like a win log, not a perfection tracker. You’re helping them build confidence, not pressure.

3. Digital Notes / Templates in Coaching Apps

If you use coaching software (like TrueCoach, Trainerize, Google Docs, etc.), create reusable templates your clients can fill out after a setback or as part of goal setting.

Title it something like:

“If-Then Strategy Builder” or “Bounce-Back Plan Creator”

Plug in a few pre-filled examples and let them build their own. The more integrated it is into your process, the more likely clients will use it regularly.

4. Sticky Notes or Lock Screen Reminders

Don’t underestimate the power of visual cues. For clients who are busy or struggle to pause in the moment, simple visibility can be game-changing.

Ideas:

• Sticky notes on the fridge, desk, or mirror.
• Digital lock screen with their go-to plan.

Encourage clients to place the plan where the problem shows up.

5. Weekly Planning Template with If-Then Integration

Incorporate If-Then Plans into your regular check-ins. Use a weekly format that includes:

• What’s your focus for this week?
• What obstacles are likely?
• What’s your If-Then Plan for those?

This reinforces forward-thinking and makes If-Then planning a habit, not just a one-time fix.

6. Self-Coaching Journal Prompts

For clients who like to journal or reflect, give them a few simple prompts to use after tough situations, or before high-stress ones.

Prompts might include:

• “What challenge am I anticipating this week?”
• “What typically happens when this comes up?”
• “What’s my If-Then Plan for this?”
• “Did I use it? If not, why not, and what can I tweak?”

You can include this in a printable journal, a mobile app, or as part of their weekly email check-in.

7. Build a “Top 5 If-Then Plans” List Together

As clients progress, help them create a shortlist of their most useful plans. These are their go-to strategies, the ones they’ve practised, refined, and actually used.

Format it as:

“My Go-To If-Then Plans”

1. If I’m too tired to work out, then I’ll do 10 minutes and reassess.
2. If I feel stressed in the afternoon, then I’ll take a walk instead of snacking.
3. If I miss a check-in, then I’ll send a quick update with one win and one challenge.
4. If I travel for work, then I’ll pack resistance bands and stick to my 15-min hotel workout.
5. If I overeat at one meal, then I’ll normalise my next meal and move on.

You can even encourage them to print it out or save it on their phone as a reminder that they’re already equipped to handle a lot.

Match the Tool to the Person

Not every client needs a fancy planner or a tracking app. Some love writing things down. Others need simple reminders or verbal cues. The magic happens when you match the tool to the person.

Ask:

• “Would it help to write this down?”
• “Want me to send you a template for this?”
• “Would you like to make this a phone note or a sticky note at home?”

Keep it light, flexible, and practical.

Equipping your clients with these tools isn’t about micromanaging them, it’s about empowering them to think ahead, self-correct, and build confidence. You’re helping them stay consistent between the sessions, which is where real life happens (which is what you are supposed to be preparing them for.

Final Thoughts On If-Then Plan: Coaching Is Iteration, Not Perfection

If there’s one message I’d love every coach, especially those newer to the game, to walk away with, it’s this:

Behaviour change is not about perfection. It’s about iteration.

No matter how good the plan is, no matter how well you support your client, the path to progress will always include setbacks, missteps, and course corrections. That’s not a bug in the system, that is the system. And If-Then Plans are one of the most powerful tools we have to help clients navigate that process instead of being defeated by it.

If-Then Planning Is a Skill, And Skills Take Practice

Just like learning to squat, cook, or meditate, using If-Then Plans effectively takes reps. The first one a client makes might not stick. The second one might feel a little awkward. But over time, they’ll get sharper, more intuitive, and better tailored to the client’s real life.

As a coach, your job isn’t to write the perfect If-Then Plan, it’s to teach your client how to build, test, and adapt their own strategies. That’s where long-term behaviour change is born.

You’re Not Just Helping Clients Solve Problems, You’re Teaching Them to Solve Problems Themselves

That’s the true magic of this approach. When your client faces a tough moment and thinks:

“Okay… if this happens, then I’ll do that…”

…without your help?

That’s the independence and self-efficacy you want to teach with your coaching. That’s lasting change.

When clients start self-correcting instead of spiralling, taking ownership instead of waiting for motivation, and building backup strategies before they need them, that’s when you know you’re not just delivering workouts or meal plans. You’re building resilient humans.

Don’t Chase Perfect Plans, Chase Useful Ones

Remember, an If-Then Plan doesn’t need to be flawless to be effective. It just needs to be:

• Specific
• Realistic
• Relevant
• Repeatable

And when it’s not, that’s fine. You and your client will revise it, refine it, and try again.

Coaching is a conversation, not a command. And progress is a process, not a destination

If you consistently help your clients build the habit of planning ahead, thinking flexibly, and responding with intention, you’re giving them something far more valuable than a six-pack or perfect macros.

You’re giving them the ability to handle real life without falling apart.

That’s good coaching. That’s great coaching. And that’s how you create impact that lasts long after the coaching relationship ends.

We have a lot of free content available in our content hub, if you want to learn more. We specifically have a lot of content for coaches in our Coaches Corner. If you want even more free information, you can follow us on Instagram, YouTube or listen to the podcast. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.