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three tiny changes onmy environment andhealthby Maria MolfinoTwitter: @mjmolfi10/13/2012
changes in my dorm• I spend 60 % - 70 % of my time in my dorm• my dorm is where most of my daily  “anchors” (i.e., habits)...
change #1: pics of best veggies andtheir benefits on my fridge + veggieslaid out inside
change #2: cylinder foam roll forstretching out of the closet + visibleon my dining stoolBefore                  After    ...
change #3: new alarm app that setsguided meditation as wake up ring      new alarm                  promoted              ...
changes across important       health areas• Change #1 - nutrition: vegetable intake• Change #2 - physical health: deep mu...
dorm layout with changes                            Change #1                                        Bed                  ...
expected results• tying environmental change to a daily  “anchors” made it easier: opening fridge  (#1), sitting to eat a ...
unexpected results• greatest challenge was honing in on solid and  impactful changes to make• belief and motivation are VE...
impact of changes• I ate more variety of veggies in my meals -  tried to integrate as many that I had as  possible in any ...
conclusions and tips• pick things that you really believe make a  difference to your health• don’t be afraid to pivot earl...
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Three Tiny Changes to My Environment and Health

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Three Tiny Changes to My Environment and Health

  1. 1. three tiny changes onmy environment andhealthby Maria MolfinoTwitter: @mjmolfi10/13/2012
  2. 2. changes in my dorm• I spend 60 % - 70 % of my time in my dorm• my dorm is where most of my daily “anchors” (i.e., habits) happen - beginning of the day/end of the day• it’s a confined space, where every space is used and visible - besides the bathroom there are no closed rooms
  3. 3. change #1: pics of best veggies andtheir benefits on my fridge + veggieslaid out inside
  4. 4. change #2: cylinder foam roll forstretching out of the closet + visibleon my dining stoolBefore After closet
  5. 5. change #3: new alarm app that setsguided meditation as wake up ring new alarm promoted to first page old alarm demoted to last page
  6. 6. changes across important health areas• Change #1 - nutrition: vegetable intake• Change #2 - physical health: deep muscle/ tissue stretching• Change #3 - stress-reduction: meditation
  7. 7. dorm layout with changes Change #1 Bed Change #2 Closet BathroomChange #3 Kitchen Entrance
  8. 8. expected results• tying environmental change to a daily “anchors” made it easier: opening fridge (#1), sitting to eat a meal (#2), waking up to alarm (#3)• changing behavior on high motivation is easier (veggies) than on less high motivation (stretching/exercise)• moving in the direction of behavior is easier- for ex: in opening fridge to decide what to eat, the pic of veggies is in the direction/flow of the behavior sequence
  9. 9. unexpected results• greatest challenge was honing in on solid and impactful changes to make• belief and motivation are VERY tied together: I’m highly motivated to eat veggies because I believe they’re really good for me - less convinced about my foam cylinder• the veggies change worked best; I think because I was primed to see pics of veggies *before I opened my fridge, which influenced my decision to integrate more veggies into my meal + high motivation
  10. 10. impact of changes• I ate more variety of veggies in my meals - tried to integrate as many that I had as possible in any given meal• I used my foam cylinder more than when it was in my closet, I would say went from 0% use to 20% use (several glances or pick ups did not convert to usage)• I did a guided morning meditation every morning but never sat up, I was in a relaxing state between sleeping and waking (not conventional “mindfulness” meditation ) - it was a semi-nice way to wake up
  11. 11. conclusions and tips• pick things that you really believe make a difference to your health• don’t be afraid to pivot early - in a day or two you should be able to tell whether the change is really making any valuable impact• think across domains of health that matter to you• run what’s not working with your changes by colleagues/friends for suggestions

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