ÜBERMAD

Rule · how

Write down when and where

A written action plan with time and place.

A kneeling man in a checked shirt swings a wooden mallet down onto a yellow stake fixed in a block of earth.

Studies (10)

  1. Paper

    With habit tools, people did a daily self-kindness exercise more often for six months
    TestedHelped

    People who got a plan, phone reminders and skip days did the exercise more, and it felt more automatic.

    Randomised trial of 497 US adults with smartphones · vs the same exercise and cue without habit tools · they rated themselves

  2. Paper

    Men who planned gym times and trained with coaches were more active
    TestedHelped

    Men who planned set exercise times, laid out gym clothes and trained with coaches moved more than men without it.

    Trial, groups not picked at random of 139 inactive men at a Saudi university · vs men who got no programme · behaviour was recorded · ⚠ numbers unreliable

  3. Paper

    After using a walking app with two coaching calls, brisk walking felt more automatic
    UsedNo comparison

    After planning 10-minute brisk walks with an app and two coach calls, brisk walking felt more automatic. There was no other group to compare with.

    Small study of one group of 44 inactive adults after cancer treatment · no comparison group · they rated themselves · ⚠ groups weren't properly compared; results not tested statistically

  4. Paper

    Three short planning talks made healthy eating feel more automatic for older people
    TestedHelped

    Planning one new eating habit at a time made healthy food feel more automatic than a leaflet did.

    Small randomised trial of 54 older dental patients in Northern Ireland · vs people who only got a healthy-eating leaflet · they rated themselves · ⚠ numbers unreliable; many people dropped out

  5. Review

    Habit plans made exercise feel a bit more automatic
    TestedHelped

    In 10 studies, help to plan, track and get reminders made exercise feel more automatic than for the rest.

    Pooled analysis of 10 studies with 2,349 people · vs a mix of other groups · they rated themselves · ⚠ whole programmes were tested, so no single part can be credited

  6. Paper

    A habit app for weight loss didn't clearly beat waiting
    TestedNo difference

    Plans, logs and daily reminders in an app did not clearly help people eat well more than waiting.

    Small randomised trial of 81 overweight adults in the UK · vs people who waited for the app · they rated themselves · ⚠ many people dropped out; numbers unreliable; only counted people who finished; groups weren't properly compared

  7. Paper

    A short habit leaflet made food and exercise habits feel more like second nature
    TestedHelped

    With a tip sheet, plans and daily ticks, food and exercise habits felt more automatic than in usual care.

    Randomised trial of 537 adults with obesity in England · vs usual weight-loss care · they rated themselves

  8. Paper

    Web plans built exercise and diet habits briefly, but not by three months
    TestedMixed

    Plans for when, where and how to move built a stronger habit at 8 weeks, but not at 3 months.

    Randomised trial of 790 adults in Germany and the Netherlands · vs people who were waiting for the programme · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show

    TestedMixed

    The same web plans built a stronger fruit and vegetable habit at 8 weeks, but not at 3 months.

    Randomised trial of 790 adults in Germany and the Netherlands · vs people who were waiting for the programme · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show

  9. Paper

    Picturing your future self worked no better than a short meditation
    UsedNo difference

    Students who pictured their future self twice a week put things off no less than those who meditated.

    Randomised trial of 193 university students in Canada · vs students who listened to a calming meditation · they rated themselves · ⚠ student thesis, not checked by other scientists; numbers unreliable

  10. Paper

    Parents' food goals felt more automatic after home visits, with no group to compare
    UsedNo comparison

    Parents who set one clear food goal at a time said it felt much more automatic within six weeks.

    Small study of one group of 57 parents of young children in London · no comparison group · they rated themselves · ⚠ intervention arm only, no comparison analysed; post-hoc analysis; numbers unreliable

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