The When-Then
Power Move
Have you ever started your day with a rock-solid plan, only to realize at 9:00 PM that you didn't do a single thing on that list? It's not a willpower problem. It's a bridge problem.
In the ADHD brain, the intention to do something and the action of doing it are often on two different islands. Today, we're going to build the bridge.
Today you'll learn the science behind why your brain needs an external cue, what the When-Then Power Move is, how to plan for obstacles, and how to put it all into action.
Why your ADHD brain needs an external cue
Think of your brain's executive function as a project manager. In an ADHD brain, that manager sometimes takes unscheduled naps.
Instead of relying on your brain to "remember" or "feel like it" in the moment — we're going to automate the trigger. That's what implementation intentions do.
The When-Then formula
Developed by psychologist Peter Gollwitzer, this is deceptively simple — just like math.
The chair is an external visual cue. "Butt hitting the chair" is a specific event. Writing 3 tasks is a specific behavior. No thinking required. No analysis paralysis. No willpower.
Craft your When-Then
Answer these three questions. Your plan will build in real time below.
Spot the real
When-Then
Which of these is an actual implementation intention?
Plan for the obstacle
Life happens. Distractions happen. Chaos is imminent. That's not a character flaw — it's Tuesday.
I'm not encouraging analysis paralysis. You know yourself. You know your distractions. Just be real. What's your backup plan?
If your obstacle is: "I'm gonna feel too overwhelmed to start."
Your Plan B might be: "If I feel overwhelmed, I'll do a micro-version — just open the document for 2 minutes."
By planning for the obstacle, you take away its power to stop you.
Do you accept
the mission?
You just learned the When-Then Power Move. Now it's time to try it. Your mission, should you choose to accept it: give your new plan a try this week.
How many days this week?
How many times will this situation come up? Tap the number of days you'll try your When-Then plan.
Create your visual support card
Pick a theme for your printable When-Then reminder card. Post it where your cue lives.
Power move
activated.
You've learned the science, built a real implementation intention, planned for obstacles, and made a commitment. That's not nothing.
Ryan Baker-Barrett, MS, BCBA · appliedbehavioral.health
My external cue
When exactly
What I will do
My obstacle · Plan B
Tips to stay on track
- Post your visual card exactly where your cue lives (on the chair, the washer, the desk).
- If you miss a day, that's data — not failure. Ask: was the cue too vague?
- When you succeed, pause for 5 seconds and notice it. That wires it in.
- Start with ONE When-Then plan. Don't build 12 on Day 1.
- Your Plan B is your permission to do less — use it without guilt.
— Inspired by Gollwitzer, 1999 · When-Then Power Move · Applied Behavioral Health Practice