ÜBERMAD

Rule · where

In the same place each time

A stable physical context.

Seen from above, a woman in a checked top stands on a round braided rug and stretches her arms up, out and in.

Studies (4)

  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

    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

  3. Paper

    Being told to keep the same time and place didn't build a habit faster
    TestedNo difference

    Students told to keep the same place and time daily felt the habit was no more automatic than the others.

    Small trial, groups not picked at random of 95 university students in Germany · vs students told to vary the place and time · they rated themselves

  4. 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

Often used with it