The document discusses three people who incorporate 30 minutes of walking or running into their daily routines. Person 1 walks more than 30 minutes per day to get to classes. Person 2 runs 30-45 minutes daily by always being prepared to run and parking his bike far away. Person 3 runs 22 minutes three times a week by relying on a friend to hold her accountable. The insights note that these individuals use structural habits like parking far away or relying on friends to more easily fit exercise into their day.

1. Designing for Working Out
30 Minutes A Day
By Karl Kumodzi

2. Assignment
 Original assignment was to find 3 people who
walked 30 minutes a day and attached it to some
functional activity (checking emails, eating, phone
calls, meetings, etc)
 Couldn’t find anyone who intentionally walked 30
minutes a day, so had to alter the assignment a
little bit

3. Person 1
 Walks more than 30 min a day
 Sequence
1. Don’t buy a bike freshman year
2. Sign up for classes
3. Have to walk to classes
4. Checks emails and makes phone calls while he
walks

4. Person 2
 Runs 30-45 minutes a day
 Sequence
1. Put on running shorts in the morning under regular
pants/shorts
2. Put clean change of clothes in backpack
3. Run whenever he has the urge, no matter where he
is
 Other Methods
 Park bike at random places when he’s early to class, so
that he has to walk back to get it
 Runs to the gym when he goes to the gym

5. Person 3
 Runs 22 minutes on Tuesday, Thursday, and
Saturday (11 minute miles, two miles)
 Sequence
1. Calls friend to run with her the next morning
2. Friend shows up at her door
3. She can’t disappoint, so she goes running

6. Insights
 All of these people do structural things that make it
easier to work out later (park bike far away, have a
friend commit to meeting you, don’t buy a bike)
 1 of 3 is just highly motivated, the other 2 have
external motivation (need to get to class, can’t
flake out on friend)
 Structural behaviors to make functional walking
easier