17 Dec 2025 · 5 min
Brian Johnson teaches if-then planning to handle your weak moments. Identify the situation that trips you up, then decide your move before it happens. If you want to smoke, then take three deep breaths. The trick is rehearsing it over and over until it sticks.
Foreign. You're listening to Optimize with Brian Johnson. More wisdom in less time. Hi, this is Brian. Welcome back to another micro class. This one's on if then it's inspired by the marshmallow test. Walter Mischel so we've been talking about marshmallows, hot and cool, etc. This is the number one tip, number one tip that Walter suggests we engage in if we want to increase our self control. And if you are part of this program, then increasing your self control should be your number one goal. Because it's the greatest predictor of all good things. It. And this is the number one tip by one of the world's leading authorities on how to increase self control. Therefore I submit we should take it pretty seriously. If then. So we've talked about this in other videos. It's called implementation, implementation intentions or implementation plans. It's been scientifically proven to be unbelievably impactful in increasing the likelihood of you doing that which you wanna do. AKA demonstrating self control. So the first step in the process is to identify your hotspots. So remember your hotspots are those things you do that are impulse driven limbic system, right? So when are you impulsive? What are you doing that you're not very proud of? That the hot thinking comes in and you can't resist it and you immediately gratify yourself in a way you're just not too stoked about. Identify your hotspot. What's the number one hotspot you'd like to cool down? Think about it. This is a powerful exercise, might change your life. You think about that and then if this response is triggered, then what are you going to do? You will do that if then thinking huge implementation intention. So again get clear. This is your hotspot. This happens and you tend to do this. Oops, sad face. But your new commitment is if this happens, I'm not going to be stimulus controlled. I'm going to have self control. I am going to do this. If then I will do this. And then he says rehearse it, see it in your mind. If this happens, then this. If this happens, then this. If I have a desire to smoke, then I'm going to take three deep breaths. If I have whatever negative tendency, then I'm going to cool it by doing this, rehears it. He says. And he says like anything you want to master, you need to practice. And then what you need to do is practice some more. And then what you need to do is practice some more. And then keep on practicing. Anything you want to master takes repetition. This is the essence of the Talent Code and everything else we talk about in that domain. Practice, practice, practice. If then thinking, increase your self control, cool your hotspots and take a very powerful step forward in optimizing and actualizing. I hope you enjoyed and I hope you practice this. I'm having fun with this one as well. I look forward to sharing more. Have another awesome day. See ya. Hi, this is Brian. I hope you enjoyed that micro class. If so, I think you'll enjoy everything else we offer at BrianJohnson me. Two basic things one our free newsletter. It's called the Optimizer. Over 50,000 people start their day with it and they tell us it's pretty awesome. And 2 our optimal living Membership program. This is where I put all my best stuff. 10 bucks a month for a ton of wisdom. Two primary things in there philosopher's notes plus optimal living 101 classes. When you sign up, you'll get instant access to 250 philosopher's notes, which are basically six page PDFs and 20 minute MP3s where I capture my favorite big ideas for from great books. The PNTV episodes are kind of a mini version of all that goodness. You'll also get instant access to all my Optimal Living classes. This is where I take all the ideas we cover in the Philosopher's Notes and boil it down to the most practical stuff you can apply today. Classes include Confidence 101, Getting Stuff Done 101, Relationships 101, Habits 101, et cetera. You'll also get access to what we call micro classes that I think you'll love. We aim to astonish and we're blessed to have thousands of members telling us we're helping them change their lives and that this is the best 10 bucks they invest in themselves every month. Go to BrianJohnson ME membership to learn more. Thanks for your support and have an awesome day.
