10 Deep Breaths
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The document describes a study that tested using SMS messages to encourage participants to practice 10 deep breaths per day. A total of 11 people participated in the study. Various behavioral science principles were used in the messages, including liking, reciprocity, commitment, social proof and goal setting. The results found that 7 of the participants completed 10 breaths on most days. While some were creative in "finding smiles", the study was unsure if the :) emoji directly led to more breaths. Overall, testimonials from participants seemed to indicate the practice brought feelings of calmness and gratitude.
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This document describes a DIY intervention to help decrease stress levels and feelings of guilt related to physical activity and spending time with a dog named Zoey. The intervention involved going on daily walks along a lake for at least 30 minutes while listening to a playlist. This led to an increase in the number and duration of walks, and a decrease in average stress levels, showing the intervention was effective based on an A-B-A experimental design with baseline, treatment, and withdrawal periods. Next steps could include extending the study duration and collecting additional data.
Dhbci diy ppt dash pres.(Final)
This document describes a study where the author measured their compliance with the DASH diet and the effects on their blood pressure over three days. The DASH diet led to improved compliance of 74% on average compared to 52% on their regular diet. Following the DASH diet also lowered their average blood pressure from 138/77 to 129/71. While the DASH diet was effective at reducing their blood pressure, the author notes weaknesses in the study design and areas for improvement in distinguishing between protein foods in the DASH guidelines.
Diy health intervention ppt
Janae Richey explored reasons for late night snacking such as being tired, hungry, bored, or having late social events with food. She tried interventions like setting a stop time of 8 pm, daily text reminders, and signs in cupboards to stop eating, but found the texts more helpful than the other methods. Moving forward, she plans to develop tailored interventions for each specific reason behind late night snacking instead of an "all or nothing" approach.
DIY Escajeda
This document discusses DIY interventions for improving focus and productivity. It describes the author's problems with distraction and lack of focus. It then evaluates two approaches: using a to-do list app to prioritize tasks, and the Pomodoro Technique of breaking work into 25-minute intervals separated by short breaks. The author found the Pomodoro Technique worked better by allowing smaller tasks to be started sooner and worked on flexibly between larger tasks. Results were difficult to quantify but showed an improvement in starting earlier and maintaining focus for longer periods.
Adrian Chavez -DIY
This document discusses behavior change techniques such as goal setting and tracking cues to action. It provides an example of tracking bike rides to campus, with goals of keeping gas in the tank and bike maintenance. Despite strategies to use a bike for transportation, the author had issues with theft and flats. To wake up earlier, the author set alarms and read motivational quotes, but found the key was changing bedtime to support the wake up goal.
FUCHS NEW DATA INCLUDED Timeliness
Rachel created a DIY cognitive intervention to address her chronic lateness using text messages containing affirmations derived from cognitive therapy. Over 10 days she tracked her planned and actual leave times. Initially her lateness decreased but then returned to baseline levels. She realized sending too many texts each day and focusing on arrival rather than departure time did not work. Rachel needs to address irrational beliefs sustaining her lateness and combine cognitive restructuring with behavioral interventions to succeed.
Dhbci diy ppt DASH pres.
This document summarizes a study measuring compliance to the DASH diet for lowering blood pressure. The study participant tracked their blood pressure, heart rate, and adherence to the DASH diet over multiple days while following their regular diet and the DASH diet. Results showed lower average blood pressure and higher adherence when following the DASH diet compared to their regular diet. The participant concluded that the DASH diet was effective for managing their blood pressure but noted weaknesses in the study design and opportunities to improve the DASH diet recommendations.
Positive thinking - Nadaa Taiyab
The document discusses positive thinking and interventions to increase positive thoughts and decrease negative thoughts. It describes theories about what causes negative thoughts, like thought habits or false beliefs. It then details two interventions - using a bracelet to trigger positive thoughts and hyper journaling of thoughts and moods. The results section shows that hyper journaling increased daily "Moments of Joy." The conclusions recommend cognitive behavioral therapy, focusing on likes rather than dislikes, activities that promote happiness, and savoring present moments to increase positive thinking.
Game Grad School: DIY_Cassinat
This document describes how the author gamified their graduate school experience to increase productivity and feelings of accomplishment. Key aspects included:
- Setting daily to-do lists with goals and assigning points or rewards for completion
- Tracking productivity and a sense of achievement on a daily basis using scales or metrics
- Incorporating elements of video games like levels, tasks, and rewards to motivate progress
The author found that applying game mechanics and principles of instant rewards made graduate school more enjoyable and effective for staying on track with their studies.
PA_Jose Rosales Chavez
The document discusses increasing physical activity and outlines some barriers like lack of time and money. It then provides suggestions for incorporating different types of exercise into one's routine through dancing metaphors. The results section details the specific activities done in a week, including biking to campus twice for 36 total miles, two gym sessions of 1.5 hours each, and a 2.5 mile run. It concludes by discussing the importance of variety and motivation in maintaining an active lifestyle.
FUCHS RACHEL Diy timeliness
Rachel created a DIY cognitive intervention to address her chronic lateness using text messages to challenge her irrational beliefs about being on time. She sent herself affirming messages about reliability and not letting others down at 6am, 8am, and 10pm for one week. Initially, her lateness decreased but she began to feel burned out after 5 days and reverted to her previous behaviors. Rachel learned that sending herself 3 texts a day was too much pressure and that she needed to focus the messages on leaving early rather than just being on time. Combining cognitive restructuring with behavioral interventions may be more effective approach for her.
Alberto's diy assignment
This document summarizes a study conducted by the author to improve their own teeth brushing habits. It used a health belief model framework with a pre-test, intervention, and post-test approach. Video recordings were analyzed before and after receiving information on proper brushing techniques. Statistical analysis found significant improvements in flossing and brushing all surfaces of teeth after the intervention. The author learned concepts from the health belief model were high both before and after, but their self-efficacy did not guarantee accomplishments. They also learned to floss after brushing and store toothbrushes uncovered.
Julie S. DIY Running
Julie wants to run more regularly for health and enjoyment but finds it difficult to make time. She sets a goal to run 3 days a week for 30 minutes each session using social support, goal setting, habit formation through reminders and reinforcement with stickers. While the intervention helped her start running regularly, she remains unmotivated and plans to try it longer to form a habit, seeking new ways to stay motivated.
DIY: Playing the Drums
This document outlines a DIY project where the author strived to improve their drum playing skills through goal setting, self-monitoring, and incorporating social elements. They set goals to practice daily, learn a new skill each day, and play with others 3 times a week. Through tracking their practice time and insights, the author was able to increase their average daily practice time from 15 minutes to 31 minutes and play more regularly. They concluded that the combination of goals, self-monitoring, and social accountability helped the intervention succeed in improving their drum skills.
Cat Crinigan
Catherine created a chart to track her sleep with a goal of 7 hours per night in order to feel less sick, especially at the end of the week. She found that closely monitoring her sleep time helped her get closer to 7 hours per night, though weekends were still difficult to control. Overall, keeping the chart made her more aware of how her sleep, diet, and vitamin intake influenced her health.
Bernstein diy experiment presentation
Presentation about an experiment to introduce more randomness into my life. These slides accompany a five minute presentation to a class on the design of behavioral health interventions. Concepts covered by the intervention include Durkheimian Network theory, commitment and consistency, cognitive dissonance, and gamification. Learning outcomes form a qualitative analysis of a personal journal.
Text message intervention pp
This graph shows the total number of extra daily walks taken by different groups as the number of extra daily walks per person increases from 0 to 5. The "Walk Only" group sees a linear increase in total extra walks as each additional person walks more each day. The "Quote" groups, which include both walkers and non-walkers, see a slower sub-linear increase as not all members of the group increase their daily walks.
Behavior change intervention
The document describes a behavior change intervention study that used a randomized controlled trial design to test an intervention encouraging eating more fruits and vegetables and walking more steps. The intervention group received reminders and encouragement through a wearable device and text messages to share progress and praise friends, while the control group did not receive these. The intervention had decent initial response but high attrition, and only half of participants actively used the wearable device due to some technical limitations.
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10 Deep Breaths
- 4. Principles ● Liking attracted participants (Cialdini, 2009) ● Smooth the path (Heath & Heath, 2011) ● Reciprocity in emails (Cialdini, 2009) ● Commitment in first response (Cialdini, 2009) ● Set a behavioral goal (Heath & Heath, 2011) ● SMS as a “nudge” (Thaler & Sunstein, 2008) ● Social proof in messages (Cialdini, 2009) ● :) unnecessary obstacle (McGonigal, 2011)
- 5. Results ● Total participants (P): 11 ● P who sent all :) : 7 ● P who sent all :) but the last day: 3 ● P who sent only the first two :) : 1 ● Surveyed (initial): 10 ● P who already meditated: 5 ● P who wanted a practice: 5 ● Surveyed (post): 9 ● P who completed 10 breaths on 9/21: 7 ● P who took no breaths during the project: 2
- 6. Conclusions ● People are creative in finding “smiley faces” ● Unsure whether :) = breaths ● I don’t know how to schedule SMS ● Multiple tactics seemed to pay off ● People seemed appreciative ● Testimonials: “Great; Better; Briefly relaxed; More centered. Calm. more grateful for the beautiful day. Aware; it brought me back to reality… what am i doint? how do I want to spend the remainder of my day?”
- 7. References ● Cialdini, R. B. (2009). Influence. HarperCollins. ● Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of psychosomatic research, 57(1), 35-43. ● Heath, C., & Heath, D. (2011). Switch. Random House Digital, Inc.. ● McGonigal, J. (2011). Reality is broken: Why games make us better and how they can change the world. Penguin. com. ● Thaler, R. H., & Sunstein, C. R. (2008). Nudge: Improving decisions about health, wealth, and happiness. Yale University Press. ● Shapiro, S. L., Astin, J. A., Bishop, S. R., & Cordova, M. (2005). Mindfulness-based stress reduction for health care professionals: results from a randomized trial. International Journal of Stress Management, 12 (2), 164. ● Speca, M., Carlson, L. E., Goodey, E., & Angen, M. (2000). A randomized, wait-list controlled clinical trial: the effect of a mindfulness meditation- based stress reduction program on mood and symptoms of stress in cancer outpatients. Psychosomatic medicine, 62(5), 613-622.