meta-pixel

Learn how to change behavior.

The world's largest collection of resources and data on behavioral science.

Tactics that change behavior

Commitment Devices

TACTICS

Commitment Devices

Commitment devices are tools that attempt to bridge the gap between a person's initial motivation to perfrom the behavior and the typical pattern of noncompliance as time goes on.One prominent example is the "Ulysses Pact," where Filipino banking customers were offered the option to enroll in an account where their ability to make withdrawals would be limited. In a study by Ashraf and Karlan (2005), participants with the commitment account saved 81% more than those with typical accounts. There are many other examples of commitment devices. Temptation bundling is a form of commitment device where people only engage in an enjoyable activity when it's simultaneous with an activity they intend to do more (for example, only listening to a certain podcast or audiobook while walking on a treadmill). Pre-paying for a service is a basic form of commitment device, and one used by Dan Ariely when he intended to increase his fruit and vegetable consumption. He paid for a year of biweekly deliveries from a local CSA program up-front.

Cognitive Behavioral Therapy (CBT)

TACTICS

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a therapuetic approach to improving mental and behavioral health. The core philosophy is that behavior can be modified by noticing and correcting patterns in thought that influence the behavior. Modern CBT is typically associated with Albert Ellis and Alan Beck.The structured and rules-based nature of CBT have made it a popular candidate for digital interventions and application by lightly-trained or even untrained practitioners.

Automation

TACTICS

Automation

Automation refers to having another person, group, or technology system perform part or all of the intended behavior. A prominent example is Thaler & Bernartzi's Save More Tomorrow intervention, which invested a portion of employees' earnings into retirement funds automatically and even increased the contribution level to scale with pay raises. Other examples include automatically scheduling medical appointments so the patient needn't do it themselves and mailing healthy recipe ingredients to the person's home to reduce the burden of shopping.‍

AI or Chatbot

TACTICS

AI or Chatbot

Using a chatbot or simulated conversational interaction.‍

Behavioral Activation (BA)

TACTICS

Behavioral Activation (BA)

Behavioral activation is a therapeutic approach that typically pairs activity scheduling with either monitoring tools or goal-setting. For example, someone might aim to balance activities they "should" do but underperform, like self-care behaviors, with activities they enjoy. Users of this technique may also track which activities cause certain cognitions or affective states, like those associated with depression.‍

Covert Learning

TACTICS

Covert Learning

Covert learning refers to imparting educational information into non-traditional methods of delivery. For example, a film where someone learns cognitive behavioral therapy techniques or receives training on body-weight fitness exercises may teach someone how to do these (or at least generally what they are). People may also learn the consequences of a behavior through watching someone else experience them, and this concept (viarious experience) is a key component of Bandura's social cognitive theory.

Coaching or Counselling

TACTICS

Coaching or Counselling

Coaching or counselling here refers to having a trained person provide guidance to someone attempting a behavior. Many mental health and lifestyle programs utilize coaching in various forms, including phone calls, video chat, text messaging, or in-person sessions. Some programs have replaced some or all of these traditionally human-delivered touchpoints with AI or rules-based interactions.

Behavior Substitution

TACTICS

Behavior Substitution

Behavior substitution refers to attempting to eliminate a problematic behavior by replacing it with another one. Often, the substituted behaviors are intended to have similar sensory qualities (e.g. drink flavored sparkling water instead of soda). The goal is typically to disassociate the original behavior from its cue, enabling the more positive behavior to be triggered automatically.‍

Research on behavior change

PAPERS

Designing prenatal care messages for low-income Mexican women.

BEHAVIOR

Other

TACTICS

Education or Information

PAPERS

Pathway to health: cluster-randomized trial to increase fruit and vegetable consumption among smokers in public housing.

BEHAVIOR

Diet & Nutrition

TACTICS

Motivational Interviewing

PAPERS

The effects of a multimodal intervention trial to promote lifestyle factors associated with the prevention of cardiovascular disease in menopausal and postmenopausal Australian women.

BEHAVIOR

Physical Activity

PAPERS

Continuous glucose monitoring counseling improves physical activity behaviors of individuals with type 2 diabetes: A randomized clinical trial.

BEHAVIOR

Physical Activity, Disease Management

PAPERS

Interrupting pathways to sepsis: Effectiveness of an intervention to reduce delays in timely care for sick children in rural Bangladesh.

BEHAVIOR

Other

PAPERS

Physical activity with spiritual strategies intervention: a cluster randomized trial with older African American women.

BEHAVIOR

Physical Activity

TACTICS

Spirituality

PAPERS

The program for rheumatic independent self-management: a pilot evaluation.

BEHAVIOR

Physical Activity

PAPERS

Randomized Controlled Pilot Study Testing Use of Smartphone Technology for Obesity Treatment

PRODUCT

Lose It!

BEHAVIOR

Physical Activity, Diet & Nutrition

TACTICS

Education or Information, Reminders, Cues, & Triggers, Self-Monitoring or Tracking, Social Support, Feedback

PAPERS

The Effectiveness of Prompts to Promote Engagement With Digital Interventions: A Systematic Review.

BEHAVIOR

Other