Plan ahead for obstacles
Use an 'If-Then' approach to prepare for anticipated roadblocks as you pursue your goals.
Do you struggle to stay on track when unexpected challenges come up?
How would it feel to be prepared for common setbacks that derail progress?
Are you curious how “If-Then” planning can keep you on course?
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You've set a personal goal, identified the type of person who can achieve it, and are creating a plan of action. Now, it's important to think in advance about how to overcome the obstacles you’ll likely encounter while working toward your goal. You might struggle to find enough time, feel unmotivated or discouraged if progress is slow, doubt yourself and think, “I’ll never succeed,” or get distracted by things like social media or TV.
Achieving goals—and building and maintaining good habits to reach them —is often a constant struggle against our human nature, with each of us facing personal roadblocks. For example, your tendency to take the path of least resistance can lead you to stick with familiar routines rather than putting in effort toward change. If you're easily distracted or forgetful, it might be hard to stay focused on your goal. If you're impulsive, you may give in to short-term temptations instead of sticking to your plan. If you tend to get discouraged when progress feels slow, motivation can become a challenge. Procrastination might also get in the way, causing you to delay taking action. Self-doubt can make you question your ability to succeed, creating additional obstacles. Since there is no one-size-fits-all solution, your strategies should be tailored to the specific challenges you face. By recognizing your potential weaknesses ahead of time, you can plan strategies to overcome them and stay on track.
Once you’ve identified the potential obstacles, decide how you’ll handle them if they come up. This might mean creating a distraction-free workspace, breaking your goal into smaller steps to stay motivated, or reminding yourself of past successes. By having a plan in place, you won’t need to make decisions in the moment; you can simply follow your plan. Being prepared gives you a better chance to keep moving forward, even when things get tough.
To help you stay on track, create an “If-Then” plan, where you note each likely obstacle and your response in a simple statement like this: If [obstacle happens], then [my response].
Some examples:
👉 If I’m short on time, then I’ll prioritize and set aside one hour each day for my goal.
👉 If I feel discouraged by slow progress, then I’ll remind myself that every small step matters.
👉 If I start to doubt myself, then I’ll think about my past successes and why this goal matters to me.
👉 If I get distracted by social media, then I’ll use an app to block access to social media while I work.
Create an “If-Then” plan
Creating an “If-Then” plan can help you navigate obstacles as you work toward your goals. By identifying potential challenges and outlining specific responses, you can build a stronger strategy for success. The following steps will guide you through identifying significant obstacles and determining effective responses to stay on track.
1️⃣ Identify the most significant obstacles
Start by identifying the main obstacles you might face. Focus on the most significant ones that could affect your progress. Here are some tips to help you:
Consider your past experiences. Think about previous times you tried to reach similar goals.
🤔 What challenges did you encounter? What personal roadblocks got in the way? Consider specific obstacles, like time constraints, that may have limited your progress.
🤔 What made building or changing habits difficult for you? Was it a lack of time, money, skills, support, the physical or mental effort required, or maybe even fear—fear of failing or fear of the unknown? Try to identify which factor impacted you the most so you can find ways to address it in the future.
🤔 What habit strategies did not work for you, and why do you think they were ineffective?
🤔 What support systems were in place, and how did they influence your efforts?
🤔 What lessons did you learn from previous attempts? Think about what you might do differently next time based on what you learned.
Reflecting on these can help you recognize patterns and potential issues.
Next, examine your internal factors. Reflect on your personal challenges and weaknesses, considering how easily you get distracted, whether you struggle with motivation or energy, and if you often experience self-doubt, negative thoughts, or unhelpful feelings that may impact your actions. Forgetfulness can also play a role—how often do you forget to follow through on your intentions? Additionally, think about your mindset and the stories you tell yourself—like seeing yourself as “not someone who sticks with things”—and how these beliefs might be holding you back. Acknowledging these aspects is essential for overcoming obstacles and building new habits.
Then, think about external factors. Consider outside influences that could make it harder to reach your goal, such as environmental distractions like noisy places, family or work commitments that take up your time, and lack of resources, like not having access to a gym, support from others, or sufficient money.
Once you’ve identified these factors, write down the key anticipated obstacles in a clear “If-Then” format. This way, you'll have a straightforward start for the next step, where you will fill in the “Then” part to respond to these challenges.
For example, for the goal of losing 10 pounds in three months, you might write:
🎯 If I find it difficult to find the time to exercise, then
🎯 If I am tempted to snack on unhealthy foods, then
🎯 If I lack motivation on busy days, then
2️⃣ Determine your response to each identified obstacle
Now that you've listed your anticipated obstacles, it’s time to determine how you will respond to each one. Here are some tips to guide you through the process of identifying effective strategies that can help you overcome the obstacles you've noted:
👉 One powerful strategy to overcome obstacles is to focus on why reaching your goal matters to you. By reflecting on your reasons, you strengthen your determination and remind yourself of the benefits for you and those around you. As Friedrich Nietzsche said, “He who has a why to live for can bear almost any how. “
👉 Reflect on what has worked for you in the past or what you’ve seen others do successfully.
👉 Seek advice from people who have achieved similar goals. Talking with friends, family, or online communities can provide valuable insights and strategies you might not have considered. They may share strategies that worked for them, which you can adapt to fit your situation.
👉 Reflect on your personal strengths and resources. Consider what skills or support you have to help you face these challenges. For instance, if you have a friend who can work out with you, that could be a valuable resource. If you're good at planning, create a weekly schedule that includes time for exercise and meal prep.
👉 Be open to trying new strategies. Even if they seem different from what you’ve done before, experimenting with various approaches can help you find what works best for you.
Be specific in your responses. For each “If-Then” statement, write a clear “Then” that outlines your planned action. This clarity will help you act without hesitation when the obstacle arises.
For example, for the goal of losing 10 pounds in three months, you might complete your statements like this:
🎯 If I find it difficult to find the time to exercise, then I’ll set aside one hour each day to prioritize my workout.
🎯 If I am tempted to snack on unhealthy foods, then I’ll keep healthy snacks on hand and remind myself of why my goal is important.
🎯 If I lack motivation on busy days, then I’ll break my goal into smaller tasks and celebrate each step.
By clearly outlining your responses, you'll be better prepared to tackle each obstacle as it arises, keeping you focused on achieving your goal.
Additional tips
👉 Keep a journal: Write about your experiences when you face obstacles. Note what strategies you tried, what worked well, and what didn’t. This reflection will help you adjust your plan over time and see patterns in your challenges.
👉 Imagine challenges: Take a moment to think about potential obstacles in detail. Picture yourself dealing with these challenges and practice your responses in your mind. This can boost your confidence and make it easier to act when needed.
👉 Build a support system: Surround yourself with friends or family who support your goals. Share your expected obstacles with them and ask for their encouragement and advice. A good support system can help keep you motivated and accountable.
👉 Learn from obstacles: See obstacles as chances to learn instead of failures. Each challenge you face can give you insights to improve your approach in the future.
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Planning for anticipated obstacles is a crucial step in achieving your goals. By recognizing potential challenges and creating an “If-Then” plan, you prepare yourself to navigate setbacks more effectively. Remember, obstacles are part of the journey, and having a strategy in place not only helps you stay focused but also boosts your confidence. Keep refining your plan as you learn and grow, and you’ll be well-equipped to overcome any hurdles that come your way.
References
Fogg Behavior Model, by Dr. BJ Fogg
