A simple definition of planning is thinking about what you have to do to accomplish your goal. It involves future thinking. Psychologists have tried to break down this type of thinking from a variety of perspectives.

One view is that it is a process of formulating, evaluating, and selecting a sequence of thoughts and actions that hopefully will lead to the goal. Another perspective is that planning is a deliberate, mental organization of actions that are oriented toward a goal. Yet another perspective is that planning involves being conscientious, orderly, and meticulous, then developing strategies.

I like to think of planning as the process of programming a computer. First, you decide what the final product is supposed to be, then you break down the sequence of steps to get there, and finally tell the computer what to do.

How does planning start?

Let’s say it starts with a wish. You may have something in mind that is desirable and may actually be possible to get. Then, it gets turned into a want. A want develops when the person has decided to pursue a goal. Just because you want something does not mean that you are willing to do what it takes to get it. Willingness develops when you get to the place where you are willing to make and actually execute plans. This involves making a commitment to the goal, then actually implementing what it takes to get to that goal.

Psychologists have learned that planning how to pursue the chosen goal is ultimately contingent on an ‘if-then’ thinking process. The ‘ if’ refers to a situation that you may encounter and must deal with before you can continue on the way to the goal. The ‘then’ is how you respond to that situation, solve it, and then keep moving on to the goal.

A problem or difficult situation may occur many times along the way. Each situation must be dealt with successfully if you are going to achieve that goal. We have all done this countless times in our lives without understanding the actual thinking structure. Imagine how more effective you can be if you did this knowingly and on purpose.

How might consciously and purposefully using the ‘if-then’ planning concept help you to accomplish more?

What kinds of situations may arise that need to be solved on the way to your goal?

Well, if you are going to be successful at achieving your goal, you have to stay on track, even in the face of tempting distractions. If you get distracted by and absorbed in some other activity along the way, you have a problem that has to be dealt with. You have to keep the goal in mind and remind yourself about what you are supposed to be doing, no matter how tempting or important another activity may be at the time. Resist the temptation or fail.

Intentionally using the ‘if-then’ concept may help a person to get better control of their emotions. Emotions have a way of distracting us from our path. Both pleasant and unpleasant feelings can lead you astray. For example, anxiety is the psychological counterpart of physical pain. It can be a major distraction from goal accomplishment. In fact, anxiety may stop you dead in your tracks and prevent you from trying anymore or even starting. The solution is to do what you need to do even while you are nervous or maybe even a little scared. ‘If-then’ planning can assist you to help regulate unpleasant negative emotions.

Thinking and using the approach of ‘if this happens, then | will do what it takes to solve the situation/problem’ in the stepwise way that those situations tend to occur will help you to maintain a course of action over time in the face of whatever adversity may occur. Ending the pursuit of your goal can end in discouragement and disappointment.

Procrastination is another way to not get to the goal you would like to accomplish. Basically, procrastination involves choosing to do something that is more fun or pleasurable than doing whatever work needs to be done. To successfully achieve a goal, you must be able to fend off distracting pleasures. The ability to deny yourself instant pleasure and to keep on task is a strong asset for goal achievement.

Using the ‘if-then’ planning concept is a very powerful strategy to help you close the distance between your actions and your goals. Using your ability to self-regulate can help you to implement whatever it is that you intend to accomplish. If you deal with problems as you encounter them, rather than think of all the things that could go wrong before you even start, you will not be overwhelmed. First, think of the steps that need to be taken to get to the goal.

Anticipate how you will react to problems that may occur along the way, but deal with them one at a time, not all at once, before you even start. Some problems may not even occur. “If-then’ planning can be used to prepare you to deal with unanticipated, unwanted, inappropriate distractions and problems and ultimately to accomplish your goals.

— Dr. Joseph Switras provides clinical psychological services at United Health District in Fairmont to people age 5 and up.