TestFlight beta

If/Then Habits

An iOS habit app built around if/then plans: pick a cue, pick an action, and track whether you followed through.

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If/Then Habits practice list showing a new habit and one already in progress
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01 · Build the plan

Write an if/then plan

Pick a cue, a moment that already happens in your day, and pair it with one specific action. Example: "If I finish eating lunch, then I will start a 10-minute walk." Save it as a plan.

What it does

  • Start from example plans or write your own cue and action
  • Each plan pairs one specific cue with one specific action
  • Plans are marked new or in progress so you know what to work on
iOS Habit Builder Implementation Intentions
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If/Then Habits morning rehearsal screen practicing a habit right after writing it
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02 · Morning rehearsal

Practice the plan each morning

Each morning, the app shows you one plan: read the cue, read the action, then act it out or picture yourself doing it. Rehearsing a plan before the cue happens is a technique from implementation-intention research, and it takes under a minute.

What it does

  • One short rehearsal per plan, shown each morning
  • Hold a button to confirm you rehearsed it
  • Save a plan for later if you're not ready to rehearse it yet
Morning Routine Cue-Based Reminders Behavior Science
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If/Then Habits evening check-in reviewing which triggers were followed through on
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03 · Evening check-in

Log what happened at night

Each evening, mark whether the cue happened and whether you followed through. That's it: a yes or no per plan. Over time this builds a record you can actually look at, instead of a vague sense of how things are going.

What it does

  • Quick yes/no check-in for each active plan
  • History and streaks per plan, not just an overall score
  • Shows you which plans keep missing their cue, so you can change them
Evening Review Streak Tracking Reflection
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If/Then Habits identity mastery screen showing progress toward identities like The Calm and The Disciplined
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04 · Identity mastery

Track progress toward an identity

Group your plans under an identity, like The Calm or The Disciplined. Each completed check-in adds to that identity's progress bar, so you can see exactly how many check-ins you have and how many you need to reach the next tier.

What it does

  • Assign any plan to one or more identities
  • Progress bar per identity, updated after each check-in
  • Based on implementation-intention research (Gollwitzer, 1999)
Identity-Based Habits Progress Tracking Research-Backed
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Try it now

If/Then Habits is a free open beta on iOS through TestFlight. Install it, write one if/then plan, and see how it works.

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Free during the beta · iOS via TestFlight