Creating Your Motivation: An If-Then Approach to Productivity

Sometimes you just don't have the motivation you need to get started on that to-do list. But, with an if-then approach, you can actually create the motivation you need to get those things done, and more.

You may already be using this approach without realizing that you have. The great part about this is now you can turn that into a powerful tool for productivity rather than a passive action.

The If-Then Approach Explained

This mechanism of how we take action that shows up every time we prioritize tasks. Usually it's a sequence of actions that occur in a particular order that makes the most sense to us. If we thought out the process it would sound a bit like if I do “action 1” then I will be able to do “action 2”.  

To get technical, you are using a conditional statement. And the actual use of it is called Premack's Principle which describes pairing an undesirable task with a desirable reward. Think of a parent telling a kid, “if you put your shoes on, I’ll give you a cookie.” and it’s as simple as that.

By promising yourself a reward, you create a strong motivation to get through the hard work. Setting a clear "if-then" rule makes it much easier to beat procrastination and actually finish what you start.

This structure leverages motivation by turning the desirable activity into an immediate incentive for completing the hard work. Establishing a clear rule eliminates decision fatigue and keeps you accountable to your goals. As a result, you build momentum and overcome procrastination far more easily.

For example, if I go pick up groceries right after work then I’ll have something to make for dinner instead of eating fast food again. This sets the groceries as the priority that has to happen before the action of making dinner.

In this example, the desired outcome can happen because of the first action of picking up groceries. But, what if you don’t have the motivation to cook dinner? Here’s where you can create that drive for yourself.

Creating Your Motivation

You alone will know what things are the most meaningful and important in your life. If you can pinpoint certain, useful parts of that then you can also make the not-so-fun parts of life at least a little less miserable. 

One of the most effective ways to use this if-then approach is to use it to delay gratification. You’ll withhold the “reward” or thing you enjoy until you have accomplished the less attractive task.

For example, if I get the dishwasher loaded then I can sit down and watch an episode of my show. Don’t put too much mental weight on that decision otherwise you’ll fold and just skip to watching the episode. 

Instead, speak to yourself (internally or externally) as though the statement is factual. This mindset means you are not allowing yourself to negotiate or change your mind.

Make sure that the ending result is one that you both like and and want. And this want has to be enough to put effort into getting. Then suddenly you are not only getting those boring things done but you’re also reaching a meaningful goal. 

An If-Then Approach for Every Scale

With any situation you feel stuck in, this approach can give you a sense of direction. It can be something as mundane as the never-ending dishes. Or you can expand on the concept to any amount.

Let’s say you have a project for school and you struggle so hard to get projects turned in on time. You can take any part of that project or take the whole project and create your own if-then approach.

• If I spend 30 minutes researching this topic then I can go to that game tonight. 
• If I complete a first draft of the project then I can skip my last class on Friday to spend the weekend with a friend. 
• If I have completed the entire project on time then I can take a road-trip over break.

From large to small, this method will turn something that overwhelms you into something that you can overcome. For this to be the most effective, take the time to write down your if-then statement. You can even share it with a friend to help you stay accountable. 

The Real Life Examples 

Still stuck on how to actually use this approach in your life? Here’s a list of some statements people can use to motivate themselves. Maybe one will spark an idea of how you can frame your tasks this way.

• If I clean out the fridge and wipe down all the shelves, then I can order take-out from my favorite restaurant.
• If I complete my tax return filing for the year, then I can go see a movie with my friends this weekend.
• If I fold and put away two full baskets of clean laundry, then I can sit down and read my new book.
• If I organize three untidy document piles on my work desk, then I will make myself a fresh cup of my fancy coffee.
• If I scrub the grime off the bathtub and bathroom tiles, then I can take a relaxing bubble bath.
• If I make that overdue call to schedule a medical appointment, then I will go buy a treat from the bakery.

Those quick statements are a catalyst to accomplishing so many things. And, you’ll even have something to enjoy once those things are done. If you need some examples for tasks that take more time to do, here’s a few to consider.

• If I spend two full days purging and organizing the entire garage, then I will book that weekend getaway I keep talking myself out of.
• If I study for two hours every evening throughout the entire week, then I will host a Friday night movie marathon with my friends.
• If I spend every evening this week painting the entire interior of the living room, then I will buy the high-end gaming console I have been eyeing.

Final Thoughts on the If-Then Approach for Motivation

When you’re feeling wasted or overwhelmed, you have options. Let yourself be creative and use the "if-then" approach. When you can pair just one undesirable task with a rewarding outcome you have built yourself motivation. The momentum will easily follow.

Because you are treating your rule as a non-negotiable fact, you eliminate decision fatigue and beat procrastination. Even better, this method can work with everything from quick daily chores to large, multi-day projects. 

So take the time to write down your statement, or share it with a friend, so you are more likely to follow through. How will you start using the if-then approach to create motivation in your life?

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