Plan for obstacles with coping plans
Anticipate the specific obstacles most likely to block your plan and pre-decide your response to each.
Key takeaways
- What it is: Anticipate the specific obstacles most likely to block your plan and pre-decide your response to each.
- Why it works: Coping planning addresses a limitation of basic action planning: plans fail when unanticipated obstacles disrupt the planned situation. Coping plans extend the if-then structure to obstacle scenarios: "If [obstacle], then I will [alternative response]." Research by Sniehotta and colleagues found that combining action planning with coping planning produced larger effects on health behavior change than action planning alone, particularly for behaviors requiring sustained effort.
- Evidence: Backed by randomized trials / meta-analyses.
- Avoid: Planning only for the ideal scenario and not for the most likely real-world variants — action plans without coping plans are one obstacle away from complete failure.
Why it works
Coping planning addresses a limitation of basic action planning: plans fail when unanticipated obstacles disrupt the planned situation. Coping plans extend the if-then structure to obstacle scenarios: "If [obstacle], then I will [alternative response]." Research by Sniehotta and colleagues found that combining action planning with coping planning produced larger effects on health behavior change than action planning alone, particularly for behaviors requiring sustained effort.
How to do it
- 1List the three most likely obstacles that will prevent your action plan from executing (weather, schedule conflict, fatigue, competing temptation).
- 2Write a coping plan for each: "If [obstacle], then I will [specific alternative]."
- 3The alternative should deliver at least partial progress — not "do nothing" but "do the minimal viable version."
- 4Review the coping plans at the start of each week so they are primed in memory when the obstacle occurs.
What the evidence says
RCT / meta-analysisCombined action and coping planning outperformed action planning alone in a trial of physical activity intentions after cardiac rehabilitation.
Honest caveat: Most evidence for coping planning comes from health behavior contexts; generalizability to other domains is plausible but less tested.
- — Sniehotta, Scholz & Schwarzer (2006), "Action plans and coping plans for physical exercise," British Journal of Health Psychology
Common mistake
Planning only for the ideal scenario and not for the most likely real-world variants — action plans without coping plans are one obstacle away from complete failure.
IX Coach runs a coping plan exercise alongside every new action plan, identifying your specific high-probability obstacles and pre-deciding the response before they occur.
Practice this with IX Coach →