This came up recently during my research work, and has inspired today’s Thursday Tips.

Someone shared how they’d hugely benefitted from a regular mindfulness practice. However, their daily routine started to slip.

She felt it was a lack of willpower or discipline, and somehow a negative reflection of her.

But it’s not!

What she experienced is common – I’ve experienced it myself too. It was a combination of reasons: forgetting, busy schedules, unexpected disruptions.

Perhaps you have a brain health habit you’d like to introduce but find it difficult to stay consistent with?

When it comes to brain health habits, longtime Thursday Tips [TT] subscribers will have heard me talk about building brain resilience. But resilience isn’t just about the habits themselves – it’s also about creating systems that help those habits stick.

I shared these tips with my research participant about getting back on track.

I like to think of these tips as “preplanning your game plan” for habit success.

📍Why Your Brain Loves Predetermined Plans

Your brain’s prefrontal cortex – the area responsible for decision-making – has limited energy throughout the day. By evening, this “decision fatigue” can make it much harder to choose brain-healthy options.

When you create predetermined “if/when” plans, you’re essentially programming your brain with automatic responses that bypass this decision fatigue.

Research shows that people who use implementation intentions (these “if/when” statements) are significantly more likely to follow through on their goals than those who rely on motivation alone.

📍3 Game-Changing Strategies for Habit Success

🌟1️⃣ “When , then I will _“

Link your new brain health habit to an existing routine that’s already automatic, e.g.:

• When I finish brushing my teeth, then I will do 10 cycles of breathwork.
• When I finish my lunch, then I will go for a 10-minute walk.
• When I sit down with my morning coffee, then I will write three things I’m grateful for.

This approach works because you’re building on neural pathways that are already well-established, making the new habit feel like a natural extension rather than an extra task.

🌟2️⃣ “If , then I will “

Think of your backup plan in advance – because life happens!

If your plan is to go for a morning walk daily, decide on your backup plan, e.g.:

• If it’s drizzling, then I will use my umbrella on my walk.
• If it’s raining heavily, then I will do a 15-minute yoga practice at home.
• If I’m travelling, then I will do bodyweight exercises in my hotel room.

Having these backup plans prevents the “all or nothing” thinking that can derail habits completely.

🌟3️⃣ “After , I will check in with “

Create accountability checkpoints to maintain awareness without judgment, e.g.:

• After one week, I will review which days I managed my habit and what helped me succeed.
• After missing my habit, I will ask myself “What would make this easier tomorrow?” rather than criticising myself.
• After completing my habit for three consecutive days, I will acknowledge this achievement and notice how it affects my energy and mood.

This approach helps you course-correct quickly rather than abandoning the habit after one slip-up.

📍Try This:

Choose one brain health habit you’d like to strengthen this week. Write down your “when/then” statement, your “if/then” backup plan, and your check-in strategy.

📍Question for you today

What brain health habit would you like to choose for this week, and which of these three strategies will you use to support it?

Wishing you sustainable success with your brain health habits,

Dr Sui Wong

PS – I am full-on “habit nerd” 😊These “if/when” strategies work for any brain health habit – whether it’s mindfulness, movement, nutrition, or sleep routines. The key is being specific and realistic with your planning.

PPS – I’ve previously mentioned my framework called the BRA(i)NS® Method – I’ll share more about this in the coming weeks!

*Reference: Gollwitzer and Sheeran (2006) https://www.sciencedirect.com/science/article/abs/pii/S0065260106380021

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