Action
Get up
Wake-up or rising time as the target behaviour.
Studies (4)
Paper
Coaching on a steady sleep routine made teens' sleep times far more regularUsedHelpedTeens coached to wake at a fixed time, get morning light and cut evening screens got much steadier sleep times.
Small randomised trial of 57 anxious, depressed teenagers in Pakistan · vs weekly therapy on unhelpful thoughts, same length · behaviour was recorded · ⚠ only counted people who finished; results look too good to be true
Paper
Five written plans built wake-up habits no better than a short videoUsedNo differenceWriting an if-then plan or another plan for getting up built the habit no better than a short video.
Randomised trial of 286 US adults who snooze and sleep badly · vs people who only watched the short video · they rated themselves · ⚠ many people dropped out
UsedNo comparisonAfter a short video on not snoozing, getting up felt more like a habit, but everyone saw it.
Randomised trial of 286 US adults who snooze and sleep badly · no comparison group · they rated themselves · ⚠ many people dropped out
Paper
A daily plan made meal and bed times more steady in alcohol treatmentUsedHelpedA personal plan with fixed meal and bed times made those times vary less than a diary without a plan.
Small randomised trial of 41 adults in treatment for alcohol dependence · vs the same diary and check-ins without a plan · they rated themselves · ⚠ many people dropped out
Paper
Set times for each day made young people's routines more steadyUsedHelpedTwelve sessions on set times to wake, eat and sleep made routines more steady than sessions on emotions.
Small randomised trial of 35 young people with bipolar disorder · vs 12 sessions on skills for handling emotions · they rated themselves · ⚠ only counted people who finished
