Instead of setting abstract goals to lose 10 pounds, sprout six-pack abs, or never lose your temper, make a small behavior change that you really want to do and won’t demand too many hours of your day. In essence, you’ll be training yourself to form a new habit in the same manner that bad habits form: slowly and over time.
“Studies indicate that the right sequence of baby steps can lead to significant new habits,” said Fogg, just like the once-obese marathon runner who began with a daily walk around the block.
Sadly, most of us can’t break out of our well-ingrained routines to handle even the baby steps. Fogg believes that technology could help us take those steps by personalizing a change program that’s easy to follow and built into our day. I’ve come across a number of smart phone apps and websites designed specifically for changing health habits, but I’m wondering if any of them really work.
MeYouHealth, a Boston-based subsidiary of the medical education company Healthways, offers a free iPhone app called Munch 5-a-Day where users can record and track their fruit and vegetable intake throughout the day, challenging themselves to eat more as the weeks progress. They also offer the free Monumental iPhone app to track flights of stairs climbed. And, yes, the company this year took a stand against New Year’s resolutions launching a new website called Anti-Resolution where users pledge not to resolve to, say, lose weight, and instead pledge to make a small behavior change -- like sleeping seven to nine hours a night -- that can help them achieve weight loss.
“Instead of committing to an end goal, we want you to commit to take a step that, if done consistently, will help you realistically accomplish that goal,” said Dr. Nathan Cobb, science advisor of MeYouHealth.
