ÜBERMAD

Action

Track your progress

Log, tick off or record what you did (self-monitoring).

A man kneeling on a wooden mat stamps the next circle in a row of round prints on a sheet of paper.

Studies (19)

  1. Paper

    A sticker food chart made food variety a habit, but children didn't eat better
    TestedHelped

    Carers who got a sticker food chart for the kitchen wall more often said they noticed and counted food groups.

    Large randomised trial of 2,682 parents of young children in rural India · vs the same feeding training without the chart · they rated themselves · ⚠ whole groups were assigned, not people; summary claims more than the results show; numbers unreliable

  2. Paper

    Exercise logs and video feedback in a sports course got students to exercise more
    TestedHelped

    Students who logged their exercise and got feedback on their videos said they exercised more than the usual class.

    Randomised trial of 308 university students in China · vs the same sports course taught the usual way · they rated themselves · ⚠ whole groups were assigned, not people; numbers unreliable

  3. Paper

    All four people in coached exercise with weekly pledges came to every session
    UsedNo comparison

    All four people who had coached sessions, weekly pledges and a pin board came to all 24 sessions.

    Very small randomised trial of 6 inactive adults with epilepsy in Iowa · no comparison group · behaviour was recorded · ⚠ groups weren't properly compared

  4. Paper

    A 12-week course on planning your own learning went with less putting off
    TestedHelped

    Students in weekly goal and plan sessions put things off less than the usual class, even four weeks later.

    Small randomised trial of 90 first-year university students in China · vs a class with their usual teaching · they rated themselves · ⚠ whole groups were assigned, not people; summary claims more than the results show

  5. Paper

    Therapy on daily habits made days more steady, but only later on
    TestedMixed

    Twelve weekly sessions on steady days left days steadier than usual care at a later check, but not right after.

    Small randomised trial of 63 adults with bipolar disorder in Egypt · vs usual care with medicine · they rated themselves · ⚠ summary claims more than the results show

  6. Paper

    Typing blood pressure into a text got it sent more often than an app
    UsedHelped

    People who typed readings into a text reply sent them on more days than when an app synced them.

    Small randomised trial of 47 adults with kidney disease and high blood pressure · vs the same people when an app sent readings · behaviour was recorded · ⚠ no untreated control group; pre-post step counts only

  7. Paper

    Lessons on goals, planning and self-tracking helped schoolgirls put off schoolwork less
    TestedHelped

    Girls who had eight lessons on goals, plans, tracking and rewards put off schoolwork less than usual teaching.

    Small randomised trial of 77 schoolgirls in Tabriz, Iran · vs a class that kept its usual teaching · they rated themselves · ⚠ whole groups were assigned, not people; results look too good to be true

    TestedHelped

    Lessons on tracking their own work and time beat study-skills lessons, and those beat usual teaching.

    Small randomised trial of 77 schoolgirls in Tabriz, Iran · vs 8 lessons on study skills · they rated themselves · ⚠ whole groups were assigned, not people; results look too good to be true

  8. Paper

    A glucose monitor didn't clearly help people keep to an 8-hour eating window
    UsedNo comparison

    Sensor users kept to the 8-hour eating window on slightly more days than others, but this was never tested.

    Very small randomised trial of 22 healthy adults in New Zealand · no comparison group · they rated themselves · ⚠ student thesis, not checked by other scientists; only counted people who finished; numbers unreliable; summary claims more than the results show; groups weren't properly compared

  9. Paper

    Ticking off daily pills in an app helped people finish treatment and get retested
    TestedHelped

    With an app to tick off daily pills, 95 in 100 took most doses, against 79 with standard advice.

    Randomised trial of 254 adults treated for a stomach infection in China · vs standard advice and two phone calls · behaviour was recorded

    TestedHelped

    With the app, which also showed the date, 81 in 100 kept up well with the check-up test, against 44.

    Randomised trial of 254 adults treated for a stomach infection in China · vs standard advice and two phone calls · behaviour was recorded

    TestedHelped

    The app group had the check-up test sooner than the other group: about 36 days after treatment, against 73.

    Randomised trial of 254 adults treated for a stomach infection in China · vs standard advice and two phone calls · behaviour was recorded

  10. 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

  11. Paper

    Automatic daily feedback on study goals cut putting things off a little
    UsedHelped

    Students who got daily feedback on their goals and planning tips put things off a bit less than diary-only students.

    Randomised trial of 244 university students in Germany studying for exams · vs the same daily diary without feedback · they rated themselves · ⚠ numbers unreliable

    UsedHelped

    On days after feedback on goal progress, students put things off slightly less, with or without strategy tips.

    Randomised trial of 244 university students in Germany studying for exams · vs days without feedback · they rated themselves · ⚠ numbers unreliable

  12. Paper

    An automatic computer coach worked about as well as a human coach online
    UsedNo difference

    Ready-made notes from a computer coach worked about as well as notes a real coach wrote for each student.

    Randomised trial of 233 German university students who put things off · vs the same course with a human coach · they rated themselves · ⚠ many people dropped out

    UsedNo comparison

    After 12 weeks of weekly online lessons and a daily diary, students said they put things off less. There was no untreated group to compare with.

    Randomised trial of 233 German university students who put things off · no comparison group · they rated themselves · ⚠ many people dropped out

  13. Paper

    An online course on daily rhythms didn't make routines more regular than emailed reading
    TestedNo difference

    An online course with a daily log made routines no more regular than emailed reading on the same topics.

    Small randomised trial of 47 adults with bipolar disorder · vs people who got emailed reading on the same topics · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show

    UsedNo difference

    Adding short weekly calls from a helper to the online course made routines no more regular than the course alone.

    Small randomised trial of 47 adults with bipolar disorder · vs people who used the online course alone · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show

  14. Paper

    A school plan for bedtime brushing made brushing more automatic for kids, parents said
    TestedHelped

    Parents said brushing was automatic for more kids with a bedtime plan than for kids given one lesson.

    Trial of 164 children aged 7 to 8 in Indonesia · vs children who had one usual lesson on teeth · they rated themselves · ⚠ unclear how groups were picked; numbers unreliable; summary claims more than the results show

  15. Paper

    Boys put off schoolwork less after a group course on study skills
    TestedHelped

    Boys who had 12 group sessions on planning and checking study put off schoolwork less than boys in regular classes.

    Small randomised trial of 60 secondary-school boys in Tabriz, Iran · vs boys who had only regular classes · they rated themselves · ⚠ whole groups were assigned, not people; results look too good to be true; numbers unreliable

  16. 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

    UsedNo comparison

    App users who viewed more screens and logged more tips also tended to change their eating most.

    Small randomised trial of 81 overweight adults in the UK · no comparison group · they rated themselves · ⚠ many people dropped out; numbers unreliable; only counted people who finished; groups weren't properly compared

  17. 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

  18. 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

  19. Paper

    Therapy on steady daily habits beat short check-in visits
    TestedHelped

    Therapy on steady days, with a daily log of task times, made days steadier than short visits with sleep tips.

    Randomised trial of 175 adults with bipolar I disorder in the USA · vs short visits with facts, sleep tips and support · they rated themselves · ⚠ groups used different versions of the routine diary

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