It was wow when I found a spot to write in before the start of the workday.

I got used to it.

I loved it.

Then, one day, I found it occupied by someone who arrived earlier than me.

My first instinct was to cancel my morning writing plans for that day. The spot was taken. So that was that.

Then I remembered what I used to do just a few weeks ago, before I found that spot.

I used to open my laptop and just write at my desk until the workday officially started. My regular desk. So I got back there, and that’s how I am writing this post, but this got me thinking.

You see, what I love about the special spot is that it protects my writing time and my natural rhythm.

Most days, I don’t like to talk in the morning, and I like to get something important done as soon as the day starts so that, no matter what happens later in the day, I have that morning writing behind me. However, I sometimes get long morning chit-chat visits from fellow early colleagues. This was the main friction point that derailed my early morning writing. So finding that spot was the magic pill, and when I finished my writing there and finally sat at my desk after everyone arrived, I was ready to do my job.

It was interesting to notice that my ideal circumstances insidiously transformed into my must-haves for showing up for my writing; anything less was a showstopper.

Did this ever happen to you?

When did you let ideal scenarios become your minimum requirements to get your important work done?

You ideally work when the baby naps, but what if the baby stops napping? What will you do?

You love working out in the evenings, but this week your husband is traveling, and you have to take kids to their daily activities, so what do you do? Do you skip the gym all that week? What is your backup plan?

Here is how you stop these moments from derailing you.

Forecasting obstacles using if (obstacle happens), I will (do this instead), utilizes a combination of two proven tools for goal achievement, which are:

• Implementation intention
• Mental Contrasting

Implementation Intention:

One of the most-cited, peer-reviewed strategies (a fancy way to say it is scientifically well-proven): When you want to take an action, decide it in the format: If X happens, then I will do Y.

Examples:

Don’t say: I will do my checkout routine at the end of the work day
Say: If it’s 3 pm, then I will start my work checkout routine.

Don’t say: I will start walking next week.
Say: I will start walking on Monday, Tuesday, and Wednesday right after I arrive home from work.

The first is wishful thinking; the latter is a concrete plan.

Mental Contrasting:

Athletes use visualization the most, but they don’t visualize the podium and the medal; that gets a tiny fraction of their visualization time, as author Nir Eyal shares in his book Beyond Belief (Arabic edition). Instead, they visualize their opponents and the moves they might make to win when they face them.

We can do that too. When we think about our goal and the positive outcome we want, we also need to contrast it with the obstacles that will probably arise along the way, then use the implementation intention strategy to be ready for them.

Example goal: I plan to stick to my diet. So, if someone offers me food, I will say No, thanks, I am sticking to my diet.

Are we being negative when we practice mental contrasting?

Naming the obstacles isn’t negative; it is us protecting the goal before the hard moment arrives.

Use mental contrasting and implementation intentions to prepare for obstacles you know you would face on your way to achieving your goals.

• If I feel like canceling the gym, I will call or text my friend for a pep talk.
• If I feel too hungry at night, I will make a salad.
• If I want to scroll in front of my kids, I will take my phone to another room.
• If my favorite spot at the coffee house is occupied, I will find a new favorite spot or ask the person there to tell me when they finish
• If I start a focused session at work, I will put my phone in the drawer on silent until the session is over.

How will you use these tools this week to overcome distractions and your requirements that have become excuses?

HT to Jon Acuff for making me notice this procrastination strategy in his book Procrastination Proof, ending this article with his words seems fit:

“Never confuse preferences with requirements.”