In the 1960s, psychologist Walter Mischel began studying self-control in children. In a series of experiments that became famously known as the “marshmallow test,” Mischel examined the skills and situations that could make squirmy kids hold off on eating one treat (sometimes a marshmallow) in anticipation of a double treat a little later.

Mischel’s new book, The Marshmallow Test, is filled with ideas on “mastering self-control.” I’ve just started reading it and I’ve already come upon one quick tip you can use to help yourself avoid temptations and distractions so you can study.

I love quick and effective strategies for reaching your goals, and Mischel’s explanation of “If-Then implementation plans” is elegant and powerful. All you need to do is plan ahead, and you’ll increase your self-control in the face of temptation. Make a plan. Tell yourself, for example, “At 5:00, I’ll start writing my paper.” Or “If my phone rings, I will ignore it.” Or, “If I get hungry I’m going to finish my chapter before hitting the kitchen.”

The key is to make the if-then plan before you face the temptation, and practice it until it becomes an instinct.

So simple, and yet it helps. Mischel explains the science behind the strategy and it’s a great read, but you don’t need to know why it works to use the trick to your advantage. Good luck! I’ll bring you more from Mischel soon.