Why Good Habits Matter
Think about the last time you set a fitness goal. You probably started strong, hitting the gym, prepping healthy meals—but then life got in the way. Sound familiar? If so, you’re not alone. The truth is, motivation isn’t the problem—it’s how we plan for obstacles that makes the difference.
We all know that exercise and healthy eating are essential for long-term health, yet sticking to them is where the real challenge lies. Clients often start their fitness journeys with the best of intentions—excited, motivated, ready to smash their goals. But somewhere along the way, work deadlines pile up, social events tempt them with indulgent food, or they simply don’t feel like working out. Before they know it, that well-intended plan to hit the gym or prep healthy meals fades into the background.
As fitness professionals, we know that building long-term habits is key to lasting results. But motivation alone won’t cut it. That’s where structured goal-setting, specifically using if-then planning, comes into play.
Why Do People Struggle to Build Consistent Habits?
The main hurdle for most clients isn’t knowledge—it’s execution. They know they should exercise and eat well, but actually doing it in a world full of distractions and competing priorities is another story.
Take Sarah, for example. She’s a busy professional who wants to work out three times a week. But every time she gets home from work, she’s too exhausted to even think about exercise. Instead of hoping she’ll magically feel more motivated, we create an if-then plan: “If I come home feeling tired, then I will put on my workout clothes and do just 5 minutes of stretching.” That small action makes it easier to follow through.
Some common challenges include:
- Lack of time – “I got too busy, so I’ll work out tomorrow.” (Then tomorrow never comes.)
- Low motivation – “I just don’t feel like cooking tonight.”
- Temptations & habits – “There’s cake in the office, and I don’t want to be the only one not eating it.”
- All-or-nothing thinking – “I skipped one workout, so the whole week is ruined.”
This is where if-then plans can make a huge difference. Instead of relying on willpower, they create automatic responses to common obstacles, helping clients stick to their goals without overthinking or negotiating with themselves.
What the Research Says About If-Then Planning
What Was the Aim of the Study?
Researchers Gollwitzer & Sheeran (2025) wanted to know: why do people struggle to stick to their goals? Turns out, motivation isn’t the issue—lack of planning is. Their study examined how if-then plans impacted different areas, including cognitive performance, emotion regulation, behaviour change, and social interactions.
How Was It Conducted?
They reviewed multiple studies and meta-analyses, assessing how if-then plans improved attention control, memory, decision-making, emotional resilience, and self-regulation in various life situations—including exercise, diet, and overcoming bad habits.
What Were the Results?
The findings were clear: if-then plans significantly improved goal achievement across multiple domains. People who used these structured plans:
- People who used if-then plans were more likely to follow through on their intentions, even when motivation dipped.
- They had better self-regulation in the face of temptations.
- They were able to recover from setbacks without abandoning their goals.
If-then plans work because they automate behaviour. Instead of deciding in the moment whether to work out or eat healthily, the decision has already been made in advance. When a challenge arises, the brain recognises the pre-set plan and follows through, reducing the mental effort needed to stay on track.
How To Use This?
For personal trainers and nutrition coaches, these findings offer a game-changing strategy for client success. Setting SMART goals is a great start, but pairing them with if-then plans makes them stick.
When coaching clients, encourage them to pre-plan their response to common obstacles. This makes it easier for them to stay committed when motivation fades or life gets in the way.
Here’s how this can work in action:
Example 1: If-Then Planning for Exercise
SMART Goal: Increase workout consistency by exercising for at least 30 minutes, 3 times per week for the next 8 weeks.
If-Then Plan to Achieve It:
- Obstacle: Not feeling motivated after work.
- Plan: “If I don’t feel like exercising after work, then I will put on my workout clothes and do just 5 minutes of movement.”
- Obstacle: Skipping workouts due to a busy week.
- Plan: “If I miss a workout, then I will reschedule it for the next available day before the week ends.”
By pre-deciding these actions, clients avoid falling into the trap of waiting for motivation. Instead, they follow their plan automatically, keeping their workouts consistent.
Example 2: If-Then Planning for Nutrition
SMART Goal: Eat at least 5 servings of vegetables per day for the next 6 weeks.
If-Then Plan to Achieve It:
- Obstacle: Forgetting to include vegetables in meals.
- Plan: “If I prepare a meal, then I will add at least one vegetable to my plate.”
- Obstacle: Feeling too tired to cook and opting for takeout.
- Plan: “If I don’t feel like cooking, then I will grab a pre-chopped bag of veggies from the fridge and add them to whatever I’m eating.”
This method keeps healthy choices easy and automatic, reducing reliance on willpower.
Beyond Fitness & Nutrition: Other Ways If-Then Planning Can Be Useful
The beauty of if-then planning is that it’s not just for exercise and nutrition—it can help with any behaviour change.
The beauty of if-then planning is that it’s not just for exercise and nutrition—it can help with any behaviour change.
- Improving sleep habits – “If it’s 10 PM, then I will put my phone on airplane mode and start winding down.”
- Reducing stress – “If I feel overwhelmed at work, then I will take three deep breaths before reacting.”
- Building confidence – “If I start doubting myself, then I will remind myself of a past success.”
Trainers can also use if-then plans for their own professional growth, like scheduling continued education or improving client retention. The applications are endless.
Final Thoughts
So, next time a client struggles with consistency, don’t just tell them to try harder—help them plan smarter. Ask: “What’s the biggest obstacle stopping you?” and guide them in creating an if-then plan to overcome it. When clients stop relying on motivation and start relying on structured plans, that’s when real progress happens.
Study Reference
Gollwitzer, P. M., & Sheeran, P. (2025). Psychology of Planning. Annual Review of Psychology, 76, 303-328. Click here to review the full research article.
Turn Fitness Goals into Lasting Habits with Evidence-Based Coaching
Achieving fitness goals isn’t just about workouts and nutrition—it’s about behaviour change. That’s why our Practitioner, Specialist & Master Personal Trainer Diplomas go beyond exercise science to include proven strategies for goal setting and client motivation. Research shows that if-then planning increases goal achievement by an average of 46% (Gollwitzer & Sheeran, 2025), making structured behaviour change techniques a game-changer for personal trainers. In our Nutrition & Exercise Specialist & Master Diplomas, you’ll gain expert knowledge in habit formation, mindset coaching, and evidence-based goal-setting strategies to help clients stay on track—no matter what obstacles they face.
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Gym Instructor & Personal Trainer Specialist Diploma™ – Distance Study, In-Person & Live-Virtual
Gym Instructor & Personal Trainer Master Diploma™ – Distance Study, In-Person & Live-Virtual
Turn Nutritional Knowledge into Lasting Client Success
Helping clients achieve lasting nutritional change isn’t just about knowing what to eat—it’s about sticking to healthier habits. That’s where behaviour change strategies make all the difference, and why the Level 4 Nutrition Coach Course at TRAINFITNESS equips you with the tools to create real, sustainable results.
Research shows that people who use if-then planning to improve their diet are up to 62% more likely to make healthier food choices (Gollwitzer & Sheeran, 2025). In this course, you’ll learn how to apply these evidence-based techniques alongside expert nutrition coaching to help clients overcome obstacles, break unhealthy habits, and build a diet they can maintain for life.
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