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Leila Moinpour October 2012
What if you could create a new habitthat would change your life?
What if you could create a new habitthat would change your life?       I want to walk for 30 minutes a day.               ...
What if you could create a new habitthat would change your life?                  How…?       I want to walk for 30 minute...
Change your Environment…                …What does this mean?
Lets take a look at Behavior Design A behavior occurs when 3 things come   together:       Motivation, Ability, and Trigger
B = MAT   If something is missing from thisequation, the behavior will not happen.
So how can we create an environmentthat encourages the convergence of all            three factors?
So how can we create an environmentthat encourages the convergence of all            three factors?  Define triggers for b...
So how can we create an environmentthat encourages the convergence of all            three factors?Increase your ability t...
MotivationDon’t think about this. Because you’ve already read 10slides, I know you’re interested enough to entertain the  ...
The goal today is to alter your environment in terms of abilities and triggers so motivation is never an excuse to not per...
Here’s WhyMotivation fluctuates throughout your life      each day like a sound wave.
Some days, you’ll be really excited to tackle the  ‘challenge’ and other days you won’t...
The trick in handling motivation    is to make the behavior          easier to do.
In altering your environment,prepare in advance to ride the wave
Set up the environment with one or moreof these changes….Increased Ability to do Behavior      Decreased Ability to do Alt...
Set up the environment with one or moreof these changes….Increased Ability to do Behavior      Decreased Ability to do Alt...
I want to walk for 30 minutes a day,                         Eventually.               Today I want to walk.
Walking is an uphill to downhill behavior accordingto many experienced walkers When you start, the goal is to reduce how h...
Walking is an uphill to downhill behavior accordingto many experienced walkers                           When you learn to...
Each person’s target behavior,      environment, and  solution will be different.
A Case Example  I love biking (alternative). In fact, I bike everywhere because I am a student on a college campus. Walkin...
My goal is to make this uphill perceptiondisappear, to walk enough times to find away to understand for myself why people ...
Day 1: Reducing TriggerI placed my bike somewhere else by my dorm to put it out ofsight, and to make the time cost of gett...
Day 3: Eliminating TriggersI called a friend and lent my bike to her for the upcoming weekto eliminate biking as an altern...
Day 6: Walking is gaining some sort of attraction forme, comparable to biking. Whoa.I can see the benefits and kind of lik...
I’m doing this with you and I’m one heck of a    step farther than I’ve been. The answersprobably won’t be found in your f...
Now, what behaviors do youwant to change in your own           life?
Set up the environment with one or moreof these changes….Increased Ability to do Behavior      Decreased Ability to do Alt...
Ride that Wave to change      your Behavior      Start today
How to Improve Health
How to Improve Health
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How to Improve Health

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Understanding Behavior Change to that you can make very simple changes in your life. Slides focus on how you might altering your environment might to make these behavior changes occur easily.

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How to Improve Health

  1. 1. Leila Moinpour October 2012
  2. 2. What if you could create a new habitthat would change your life?
  3. 3. What if you could create a new habitthat would change your life? I want to walk for 30 minutes a day. I want to learn to like it.
  4. 4. What if you could create a new habitthat would change your life? How…? I want to walk for 30 minutes a day. I want to learn to like it.
  5. 5. Change your Environment… …What does this mean?
  6. 6. Lets take a look at Behavior Design A behavior occurs when 3 things come together: Motivation, Ability, and Trigger
  7. 7. B = MAT If something is missing from thisequation, the behavior will not happen.
  8. 8. So how can we create an environmentthat encourages the convergence of all three factors?
  9. 9. So how can we create an environmentthat encourages the convergence of all three factors? Define triggers for behavior Celebration, amplification Reduce triggers for alternative behaviors
  10. 10. So how can we create an environmentthat encourages the convergence of all three factors?Increase your ability to do behavior Look at: TIME, SKILL, and simply, how easy is this to do?Create an environment that makes it easier than easy to get startedDecrease your ability to use alternatives tobehavior Look at: BARRIERS Create an environment that makes alternatives harder to do
  11. 11. MotivationDon’t think about this. Because you’ve already read 10slides, I know you’re interested enough to entertain the possibility of how you could change your own life… Motivation is not the key.
  12. 12. The goal today is to alter your environment in terms of abilities and triggers so motivation is never an excuse to not perform the behavior.
  13. 13. Here’s WhyMotivation fluctuates throughout your life each day like a sound wave.
  14. 14. Some days, you’ll be really excited to tackle the ‘challenge’ and other days you won’t...
  15. 15. The trick in handling motivation is to make the behavior easier to do.
  16. 16. In altering your environment,prepare in advance to ride the wave
  17. 17. Set up the environment with one or moreof these changes….Increased Ability to do Behavior Decreased Ability to do Alternative With defined Triggers Reduced Triggers to Alternative
  18. 18. Set up the environment with one or moreof these changes….Increased Ability to do Behavior Decreased Ability to do Alternative With defined Triggers Reduced Triggers to Alternative so the task can be accomplished under LOW motivation
  19. 19. I want to walk for 30 minutes a day, Eventually. Today I want to walk.
  20. 20. Walking is an uphill to downhill behavior accordingto many experienced walkers When you start, the goal is to reduce how high the hill seems by altering that environment around you. No one wants to be where this guy is…
  21. 21. Walking is an uphill to downhill behavior accordingto many experienced walkers When you learn to love it, your perception of how large the hill is will get smaller. The activity itself becomes easier after beginning the habit…
  22. 22. Each person’s target behavior, environment, and solution will be different.
  23. 23. A Case Example I love biking (alternative). In fact, I bike everywhere because I am a student on a college campus. Walking is a pain (motivation), and takes too long and I don’t have the time (ability). In addition, my bike sits outside my door, and it is beautiful. How can I resist riding it (trigger)? If I don’t get my way, then I’ll longboard to class (alternative). It sits by my door (trigger). Its faster (ability) for when I’m late to class without my bike and carving with it makes me happy.
  24. 24. My goal is to make this uphill perceptiondisappear, to walk enough times to find away to understand for myself why people who walk love it after they do it consistently…
  25. 25. Day 1: Reducing TriggerI placed my bike somewhere else by my dorm to put it out ofsight, and to make the time cost of getting it outweigh the timetaking to walk to my destination.Day 2: Unfortunately out of sight didn’t mean out of mindBiking was still an alternative because it was near in my mind.The time I would save later in the day between classes bikingmade it such that the time saved throughout the day was worthgetting my bike.I placed it back at my dorm at the end of the day and toldmyself I wouldn’t ride it. I wanted to go somewhere at night oncampus. I then used this as an excuse to ride it instead of walk.
  26. 26. Day 3: Eliminating TriggersI called a friend and lent my bike to her for the upcoming weekto eliminate biking as an alternative. My Longboard also wentinto my top closet shelf, as to remind me of my goals. I woulddo the ‘uphill’ task because it was now easier then overcomingthe barriers to retrieve my bike and longboard. A wise choice,because I ended up running a marathon that weekend. When Icame back, my motivation tanked with my soreness. Idiscovered that it was kind of cool to walk. If I can walk then, Ican walk anytime.Day 4: Increasing AbilityI needed to make larger efforts to wake up earlier or to leaveclass on time in order to make it to my next meeting. I changedmy alarm time and started to gage the amount of timenecessary to walk places. My ability to arrive on time improvedwith my practice.
  27. 27. Day 6: Walking is gaining some sort of attraction forme, comparable to biking. Whoa.I can see the benefits and kind of like it. I call my family members Friends stop to walk with me often I can listen to music I get to slow down my day I get to reflect on what I’ve learned I get a few moments to myself in this face paced environment I feel better after a walk…..I’m still learning about why I could like this form oftransportation better than my alternatives.
  28. 28. I’m doing this with you and I’m one heck of a step farther than I’ve been. The answersprobably won’t be found in your first attempt to alter your environment, but keep tweaking.You’ll find what works with your target behavior following these guidelines.
  29. 29. Now, what behaviors do youwant to change in your own life?
  30. 30. Set up the environment with one or moreof these changes….Increased Ability to do Behavior Decreased Ability to do Alternative With defined Triggers Reduced Triggers to Alternative so the task can be accomplished under LOW motivation
  31. 31. Ride that Wave to change your Behavior Start today

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