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Experiment in Context ChangeJenny Hong (jyunhong@stanford.edu)

October 2012

Behavior Design For Better Health

+Introduction

This past week, I undertook three changes in my environment to see their (hopefully positive) effect on health behaviors

Change #1: Placed phone and laptop on ground so I remember to stretch to get them in the morning.

Change #2: Lay out floor exercise equipment by wardrobe.

Change #3: Switched my meal plan from 10 meals/week (minimum) to 19 meals/week (maximum) in dining halls

+Change #1: Morning stretch

Problem: I like to stretch in the morning, but sometimes I instinctively check my phone in a rush and get on with my day.

Goal: I can’t get to my phone without stretching.

Procedure: Put my morning checklist materials on the ground, so I get into a stretch position (reaching for my toes) just by reaching for them.

As expected: I see my phone on the ground and remember to stretch. Success!

+Change #1: Morning stretch

A single stretch is a great domino action for a whole stretch routine.

The placement didn’t force me to stretch, but it reminded me to do something easy and (relatively) painless that I already wanted to do.

In terms of behavior as a function of motivation, ability, and a trigger, (B=MAT) this was changing only the trigger.

I now check my phone in weird stretch positions.

Extensions? I could do this with more objects for triggers throughout the day. For instance, put my pencil pouch on a high shelf

Surprises! There were more changes in my behavior than just what I had targeted.

+ Change #2: Floor exercises

Procedure: Instead of cleaning up after I finish exercising, I lay a new set of clothes out in the same spot.

Problem: There’s a lot of set up required to do mat exercises—change clothes, place to sit, etc.

Goal: Exercise as soon as I think to do it, without extra effort spent to set up.

+Change #2: Floor exercises

Floor exercises became easier, all I had to do was sit down (all my stuff was ready!)

In terms of B=MAT, I increased my ability. Seeing the clothes was also a bit of a trigger.

I learned that part of what made pushups and sit-ups so hard to do for 3 Tiny Habits was the dirtiness of the floor.

I go through clothes more quickly either get more clothes or do laundry more

Results Surprises!

+Change #3: Meal plan

Problem: My eating schedule becomes increasingly irregular and increasingly unhealthy as the quarter progresses.

Method: I changed my Stanford meal plan from 10 to 19 dining hall meals per week.

This means I have zero meal plan dollars for late night dining, Axe and Palm, etc.

As expected… I eat during dining hall hours, at

regular breakfast, lunch, and dinner.

I eat a greater and healthier variety than I did at late night, Axe and Palm, and Olive’s.

+Change #3: Meal plan… surprises!

I naturally sleep more regularly, getting hungry around breakfast time.

Less tempted for unhealthy late night snacks I know I will eat as soon as I get

up No meal plan dollars!

No excuses to work through meals.

More opportunity to grab meals with classmates; pro-social behavior change

Dining halls are farther walked more

+Conclusions

For the first two behaviors, mental triggers were not enough: environmental facilitation and triggers streamlined the process. The tasks at first seemed easy enough, but they could be made even easier!

Stretches and exercises have a variable duration—it was very easy to extend a routine once I got it going.