ÜBERMAD

Rule · how much

Keep the daily version tiny

A very small daily dose, e.g. a few minutes.

A smiling man in a striped shirt curls a tiny dumbbell on a wooden block, a big barbell left unused beside him.

Studies (4)

  1. Paper

    A tiny daily exercise goal added up to more exercise among those who stayed
    TestedHelped

    Three minutes a day plus two short weekly sessions gave more exercise than two long ones, among those who stayed.

    Randomised trial of 142 UK adults who exercised very little · vs two 30-minute sessions a week · they rated themselves · ⚠ only counted people who finished

  2. Paper

    Unclear if group mindfulness helped students put off schoolwork less than doing nothing
    TestedNo difference

    After eight weeks of group mindfulness, students put off schoolwork less, but it's unclear if that beat doing nothing.

    Small randomised trial of 62 students at a university in China · vs students who kept their usual routines · they rated themselves · ⚠ numbers unreliable

  3. Paper

    More teens who pictured tomorrow's task at bedtime got it done within four days
    UsedHelped

    Girls who pictured starting tomorrow's task at bedtime got it done in four days more often than the sea group.

    Small randomised trial of 34 teenage girls in China who put things off · vs girls who pictured relaxing by the sea · behaviour was recorded · ⚠ groups weren't properly compared; numbers unreliable; summary claims more than the results show

  4. Paper

    Two weeks of daily practice with bad feelings helped adults put things off less
    TestedHelped

    Two weeks of daily 10-minute practice in facing bad feelings about tasks helped people put things off less than waiting.

    Small randomised trial of 83 working adults in Germany · vs people still waiting for the training · they rated themselves · ⚠ only counted people who finished; numbers unreliable

Often used with it