We're more likely to reach goals when broken down into smaller ones
The hardest step is the first. Instead of committing to a half marathon tonight, just commit to getting your running shoes on.
Adams et al. (2017). Adaptive goal setting and financial incentives: A 2 x 2 factorial randomized controlled trial to increase adults' physical activity. BMC Public Health.
Impact
The study
The studies
96 women were given fitness trackers and asked to either walk 10,000 steps per day or walk a bit more each day than the average of their own last 9 days. This equated to a lower number of steps than the 10,000 group but had the benefit of adapting to each person’s own step count.
Results showed that over 4 months, those with a smaller, adaptive goal walked far more than the 10,000 group.
96 women were given fitness trackers and asked to either walk 10,000 steps per day or walk a bit more each day than the average of their own last 9 days. This equated to a lower number of steps than the 10,000 group but had the benefit of adapting to each person’s own step count.
Results showed that over 4 months, those with a smaller, adaptive goal walked far more than the 10,000 group.
Adams et al. (2017). Adaptive goal setting and financial incentives: A 2 x 2 factorial randomized controlled trial to increase adults' physical activity. BMC Public Health.
Jerome's Expert View
Key Takeaways
Start very small.
We’re time and attention-poor, wanting results now. As one step up from Endowed Progress, what is the smallest, valuable task you can design for that affords a fast, positive Feedback Loop?
To increase long-term success, Tiny Habits creator BJ Fogg suggests using an existing behavior to trigger a new one by 'chaining' new tiny behaviors onto existing habits.
Keep the bigger goal front of mind.
People who’d completed a small exercise task were less likely to eat healthy food after, due to a short-term feeling of success (Fishbach et al., 2006). However, prompting a reminder of the larger Goal Prime of becoming fit removed this problem.
Time the reminder after tiny task success.
Make it adaptive.
A system that flexes with our fluctuating capacity (i.e. time or energy) will always work best. Understand users’ habitual patterns & weak points and design empathic experiences around these.
Boundary conditions
Future questions
We're more likely to reach goals when broken down into smaller ones
The hardest step is the first. Instead of committing to a half marathon tonight, just commit to getting your running shoes on.
Adams et al. (2017). Adaptive goal setting and financial incentives: A 2 x 2 factorial randomized controlled trial to increase adults' physical activity. BMC Public Health.
The study
Impact
The study
The studies
96 women were given fitness trackers and asked to either walk 10,000 steps per day or walk a bit more each day than the average of their own last 9 days. This equated to a lower number of steps than the 10,000 group but had the benefit of adapting to each person’s own step count.
Results showed that over 4 months, those with a smaller, adaptive goal walked far more than the 10,000 group.
96 women were given fitness trackers and asked to either walk 10,000 steps per day or walk a bit more each day than the average of their own last 9 days. This equated to a lower number of steps than the 10,000 group but had the benefit of adapting to each person’s own step count.
Results showed that over 4 months, those with a smaller, adaptive goal walked far more than the 10,000 group.
Jerome's Expert View
Key Takeaways
Start very small.
We’re time and attention-poor, wanting results now. As one step up from Endowed Progress, what is the smallest, valuable task you can design for that affords a fast, positive Feedback Loop?
To increase long-term success, Tiny Habits creator BJ Fogg suggests using an existing behavior to trigger a new one by 'chaining' new tiny behaviors onto existing habits.
Keep the bigger goal front of mind.
People who’d completed a small exercise task were less likely to eat healthy food after, due to a short-term feeling of success (Fishbach et al., 2006). However, prompting a reminder of the larger Goal Prime of becoming fit removed this problem.
Time the reminder after tiny task success.
Make it adaptive.
A system that flexes with our fluctuating capacity (i.e. time or energy) will always work best. Understand users’ habitual patterns & weak points and design empathic experiences around these.
Boundary conditions
Future questions
Adams et al. (2017). Adaptive goal setting and financial incentives: A 2 x 2 factorial randomized controlled trial to increase adults' physical activity. BMC Public Health.
We're more likely to reach goals when broken down into smaller ones
The hardest step is the first. Instead of committing to a half marathon tonight, just commit to getting your running shoes on.
The study
96 women were given fitness trackers and asked to either walk 10,000 steps per day or walk a bit more each day than the average of their own last 9 days. This equated to a lower number of steps than the 10,000 group but had the benefit of adapting to each person’s own step count.
Results showed that over 4 months, those with a smaller, adaptive goal walked far more than the 10,000 group.
Adams et al. (2017). Adaptive goal setting and financial incentives: A 2 x 2 factorial randomized controlled trial to increase adults' physical activity. BMC Public Health.
Scarcity
We value things more when they’re in limited supply
Social Proof
We copy the behaviors of others, especially in unfamiliar situations
Prospect Theory
A loss hurts more than an equal gain feels good
Reciprocity
We’re hardwired to return kindness received
Framing
We make very different decisions based on how a fact is presented
Loss Aversion
We feel more negative when losing something than positive when we get it
Self-Expression
We constantly seek out ways to communicate our identity to others
Default Effect
We tend to accept the option pre-chosen for us
Priming
Our decisions are shaped by memories recalled from things just seen or heard
Anchoring
What we see first affects our judgement of everything thereafter
Scarcity
We value things more when they’re in limited supply
Social Proof
We copy the behaviors of others, especially in unfamiliar situations
Prospect Theory
A loss hurts more than an equal gain feels good
Reciprocity
We’re hardwired to return kindness received
Framing
We make very different decisions based on how a fact is presented
Loss Aversion
We feel more negative when losing something than positive when we get it
Self-Expression
We constantly seek out ways to communicate our identity to others
Default Effect
We tend to accept the option pre-chosen for us
Priming
Our decisions are shaped by memories recalled from things just seen or heard
Anchoring
What we see first affects our judgement of everything thereafter