Julie Julie is a Stanford student who walks 30 minutes a day by building it into her routine. Behavior Sequence Live in a place where work and everyday locations are walkable Walk 10 minutes to go to class Walk 5 minutes to go another class Walk 5 minutes to get lunchMOTIVATIONContemplation & talking to herself Walk 5 minutes to another classABILITYLive in an area where work and everyday Walk 10 mins to get back homeactivities are walkable.TRIGGER Walk 30 minutes a dayGoing to work, Getting dinner etc.
Rachel Rachel is currently a Stanford student, but when she was working in DC, she would walk to her workplace. Behavior Sequence Walk 30 mins to get to work Walk 30 minutes a dayMOTIVATIONAvoiding ‘sticky’ people in the trainABILITYLive 30 mins walking distance from work.TRIGGERGoing to work
Karen Karen schedules dedicated time to walk at some point during the day, between or after work. Behavior Sequence Look at walk-friendly times in her weekly schedule Make mental note to walk at those times Locate an outdoor location near work or homeMOTIVATIONAlone time, being with nature At walk time, walk for 30 (or more) minsABILITYReally high motivation and childhood Walk 30 minutes a dayhabitTRIGGERDesignated time