Systems that stick: The science of changing yourself
A brand-new year, a brand-new you. Sound familiar? Many of us start the year with high achievements in mind (make straight As, quit the sugar habit, finally run that marathon) only to end up making no progress. But being in college can cause a decline in healthy behaviors like physical activity and nutritious eating, research shows. Science has shown us that noble goals and willpower arenât enough to change our behavior long-term.
The science of healthy habits
Fortunately, science is also telling us how to develop healthier, more productive habits. âWe actually know a great deal about strategies for helping people change behavior,â says Dr. Timothy Edgar, a professor in the Department of Public Health and Community Medicine, Tufts University, Massachusetts. âUnfortunately, those who design interventions still rely too heavily on telling people the reasons why they should make a change, instead of identifying the barriers, real and perceived. Once those barriers have been identified, the key is to find ways to make it as easy as possible for people to engage in the desired behaviors.â
The technology of healthy habits
Thatâs becoming easier all the time. Technology is harnessing behavioral change strategies and delivering them to us in increasingly useful forms. âWith the tools we have now, people are able to get a lot more information about not just their own health currently, but also a better sense of their motivations. And thatâs because if you measure something, itâs something you can manage,â says Khinlei Myint-U, product director for patient engagement at Iora Health, a consultancy based in Boston, Massachusetts.
The habits students want most
In a recent CampusWell survey, respondents ranked sleep, fitness, and study habits among the top behaviors theyâd like to address. âMy system is one of slow and gradual changes. I make little improvements each day to reach a goal. For studying, I like to spread it into several 30 minute or hour increments,â says Mia K., a first-year undergraduate at Georgia College and State University. Miaâs on the right track by setting up a realistic system that lowers the barriers. Hereâs how you can get on board and have your best semesterâwith new habits that last through June (at least).
1. Translate your goal into a system or action
Goals represent the person weâd like to be: fit, healthy, productive, and respected, with an enviable credit report. But those goals are both too big and too vague to be helpful. To make progress, we need systems or actions. Hereâs the difference:
Goal Get more sleep
Action Use a sleep schedule to increase my average sleep by 15 minutes a night per week until I reach my target of [â] hours per night and [â] hours per week
Example of a sleep schedule chart
Goal Reduce my junk food intake to one snack or dish every other day
Action Pack alternative snacks: e.g., fruit, whole-grain crackers, veggies, and granola
Goal Ace my midterm
Action Create a study plan for reviewing the material daily
2. Incorporate these features into your system or action
The features listed in the what works column have been proven to help change our behaviors. Incorporate as many as possible.
What works | Example 1 Get more physically fit |
Example 2 Get more organized |
Target one goal at a time | âĒ Improve my physical fitness | âĒ Improve my organization |
Take a realistic action or approach | âĒ I love running (or at least donât hate it) | âĒ Calendar and planning tools on laptop synced to phone for easy access |
Start small | âĒ Incremental training program with realistic goal, e.g., Couch 2 5K running plan | âĒ Make half my deadlines without requesting an extension |
Join a team | âĒ Find or start a running group | âĒ Recruit friend with the same goal |
Make a specific plan | âĒ Group runs on Sat & Tues at 8 a.m.; solo runs on Sun & Thurs at 6 p.m. | âĒ Meet Sunday afternoons to review and plan; check schedule three times a day |
Incorporate cues and rewards | âĒ Group brunch on Sundays; fame and glory via student blog | âĒ Flag upcoming deadlines; for each success, see a movie |
Tweak your environment | âĒ Keep sneakers and rain jacket by the door | âĒ Baskets to hold papers and books for each class; large desk calendar highlighting due dates |
Anticipate and plan for obstacles | âĒ Run an hour earlier or in the evening to beat the summer heat | âĒ Two papers due same day; adjust schedule in advance |
3. Consider using a behavior change tool
Weâre seeing an explosion of new digital and online tools designed to help us manage our behavior. How to choose one? Check out Wellocracy, a site for choosing and using personal health and wellness technologies, from the Center for Connected Health at Partners HealthCare, a major health system based in Massachusetts. Helpful tools provide:
- Immediate feedback
- Motivation (e.g., smiley faces)
- Easy access (e.g., via your phone)
- Updates through the day
âYou want to know, âIâve done 6,000 steps! If I just walk home or take the stairs, I might make it to my goal of 10,000 steps today,ââ says Khinlei Myint-U.
Popular behavior change mobile apps
[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”0″ collapsible_all=”true”][vc_tta_section title=”Habit Streak” tab_id=”1501296383782-5e4dbd54-d671″][vc_column_text]Learn moreFeatures
This app helps you set goals, reminds you of them, prompts you to record your progress, and visually presents your new habit streak as it forms, inspiring you not to break it.
Evidence base
Habit Streak appears to have been inspired by Jerry Seinfeldâs approach to productivity: cross off days on a paper calendar. The crosses form a chain that steadily lengthens, inspiring you not break it.
Devices
Android
Cost
Free[/vc_column_text][/vc_tta_section][vc_tta_section title=”My Life Organized” tab_id=”1501296383841-7c3fd44c-5696″][vc_column_text]Learn more
Features
This time-management system helps you prioritize, automatically generates to-do lists, and alerts you to pending tasks.
Evidence base
Unclear (the company did not respond to our request for info), though the website provides links to favorable reviews.
Devices
iPad
iPhone
Android
Cost
Free[/vc_column_text][/vc_tta_section][vc_tta_section title=”C25K” tab_id=”1501296599494-89db67f6-5a42″][vc_column_text]Learn more
Features
This incremental running program takes place over nine weeks. It is also available in a 5K-to-10K version.
Evidence base
We found qualitative data only. Which is to say, our friends and favorite bloggers insist it works.
Devices
iPhone
Android
Cost
Free for basic version
$1.99 for added features[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_column_text]
Low-tech behavior change tools
Try paper and a pen (remember those?). Snag some templates to get you started, and donât underestimate their value. Hereâs an example: âFor each course, I lay out my assignments on my personal monthly calendar and check them off as each is done. On my personal weekly calendar, I schedule what assignment or reading I will work on each day and set it for a specific time so that it becomes an appointment that I must keep. Thinking of it as an appointment helps to keep me from putting it off,â says Catherine F., a fourth-year undergraduate at Ashford University online.
Sleep chart and tracker: Become a morning person in only two weeks
Food and activity tracking tools (USDA)
Weekly study schedule (Portland Community College)
Note-taking systems (California Polytechnic State University)
Online behavior change tools that work
These free and low-cost online tools and resources are based in decades of research on health-related behavior and motivation[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”0″ collapsible_all=”true”][vc_tta_section title=”stickK.com” tab_id=”1501296865802-7dc8b0d5-08c3″][vc_column_text]Make a Commitment Contract to achieve your weekly target (e.g., âgo to the gym twiceâ). This site is free to join and use. For accountability, you can commit to making an automatic financial donation to a charity you despise any week that you donât meet your target. You can appoint a friend to monitor your progress and others to cheer you on.
This tool was designed by Yale University economists and is based in evidence that we do better when stakes are on the table. (Thatâs stakes, not steaks.) We tend to be motivated by money and reputation, research shows.
Behavioral economists back up what we kind of knew anywayâwe donât always do what we claim we want to do, but incentives help us do it. Ian Ayres, a co-creator of the site, is the author of Carrots and Sticks: Unlock the Power of Incentives to Get Things Done (Bantam, 2010).
Cost: This is up to you. It depends on what you pledge and how closely you stick to your plan.
Check out stickK.com[/vc_column_text][/vc_tta_section][vc_tta_section title=”Tiny Habits” tab_id=”1501296865892-1eb0efdb-0b55″][vc_column_text]This program empowers behavior change by targeting your environment and promoting baby steps. It targets three new habits over five days. Youâll interact by email with Dr. B. J. Fogg, the social scientist who created this tool and directs the Persuasive Tech lab at Stanford University, California. New sessions start each Monday.
Many years of research lie behind the creatorâs behavior modelâwhich emphasizes motivation, ability, and environmental tweaksâand also the use of mobile phones as a prime platform for behavior change systems.
Cost: Free
Check out Tiny Habits[/vc_column_text][/vc_tta_section][vc_tta_section title=”liveWell” tab_id=”1501297011351-a7b486ed-ca12″][vc_column_text]from Prochange Behavior Systems
This online mobile-compatible program is designed to help college students eat healthily, exercise regularly, manage stress, and improve their well-being.
Itâs a self-administered program with questions and feedback individualized to each student. It can be assigned by a professor as part of a course curriculum or group project.
Web activities are matched to individualsâ readiness to change. Sample activities include workout videos, budget grocery shopping lists and tips, and stress management tools.
Extensive research supports the Transtheoretical (Stages of Change) behavior change model, which matches tools and approaches to individualsâ readiness and progress. In tests, students whose classes incorporated liveWell did better on almost all measures (physical activity, diet, stress, and well-being) than students whose classes did not.
Check out liveWell[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_column_text]
Your Best Instagram
âMy tip for developing healthy eating habits is to remove some of the temptation. It is really easy to do this if you already have healthy options ready to go. People go for fast food because it is ready instantly. Meal prepping allows you to have the instant meal but way healthier.â
âJake Murray, fourth-year undergraduate, University of Wyoming
Follow us on Instagram, and donât forget to use the hashtag #SH101SelfTransformation
Timothy Edgar, PhD, professor, Department of Public Health and Community Medicine, Tufts University School of Medicine, Boston, Massachusetts.
Khinlei Myint-U, MBA, product director for patient engagement, Iora Health, Boston, Massachusetts.
Ashraf, N., Karlan, D., & Yin, W. (2006). Tying Odysseus to the mast: Evidence from a commitment savings product in the Philippines. The Quarterly Journal of Economics, 121(2), 635â672.
Ayres, I. (2010). Carrots and Sticks: Unlock the Power of Incentives to Get Things Done. New York City, New York: Bantam.
Crombie, A., Ilich, J. Z., Dulton, G. R., Panton, L. B., et al. (2009). The freshman weight gain phenomenon revisited. Nutritional Review, 67(2), 83â94.
Dzewaltowski, D. A., Estabrooks, P. A., & Glasgow, R. E. (2004). The future of physical activity behavior change research: What is needed to improve translation of research into health promotion practice? Exercise and Sport Sciences Reviews, 32(2), 57â63.
EdX. (2014). Unlocking the immunity to change: A new approach to personal improvement. Retrieved from https://www.edx.org/course/harvardx/harvardx-gse1x-unlocking-immunity-change-940#.Uz4iXFctaaU
Kang, J., Ciecierski, C. G., Malin, E. L., Carroll, A. J., et al. (2014). A latent class analysis of cancer risk behaviors among US college students. Preventive Medicine, 64, 121â125.
Proactive Sleep. (n.d.). Publications. Retrieved from https://www.proactivesleep.com/PressReleases.php
Radogna, M. (2014). Stop hitting snooze: How to make the most of your morning. Student Health 101, 9(6). Retrieved from https://www.readsh101.com/l/library.html?id=23edd36d
Student Health 101 surveys, June 2014 and November 2016.