As you plan your day, you may notice some potentially tricky scenarios that need negotiating. Using if-then planning can help you avoid unwanted drinking by focusing on what could go wrong and allowing you to determine what to do in that scenario. In fact, if-then planning is the opposite of wishful thinking by accepting and facing potential difficulties head-on.
It also allows the chance to experiment. The problem is likely predictable, but you can respond to it in many ways. And, if one way doesn’t work, you can plan for it differently next time.
The best If-then plans are single-mindedTo only do things that relate to one activity, goal or interest. To be simple and focussed on one’s approach. More:
- “If I find the urgeUrges are that overwhelming feeling of needing or wanting a drink. They can happen after a craving or a trigger. More overwhelming at the event, I’ll make my excuses and leave.”
- “If someone is pressuring me to drink or questioning why I’m not drinking, I’ll tell them I need to drive later.”
- “If I’m feeling anxious later, I’ll spend five minutes meditating.”
- “If I need to unwind after work, I’ll walk home along the river”