Trigger-Habit-Reward Loops for New Sit-Less Habits
Here are some examples of how triggers and rewards can be used to create new sit-less habits. Keep in mind the best trigger and rewards are those that are meaningful and tailored to you. Designing your new sit-less habit so that it's a good fit for you increases the odds of making your new habit stick.
Some Suggestions: Trigger: Powering up your laptop or tablet the first thing in the morning Sit-Less Habit: Move it to the kitchen countertop or table and stand while using it Reward/Affirmation: Because standing is not as comfortable as sitting, you will likely spend less time web browsing and surfing. Remind yourself that time savers are good! |
Trigger: Crossing an item off your daily to-do list
Sit-Less Habit: Walk around for a few minutes before moving on to the next item on your list
Reward/Affirmation: "It feels good to move!"
Trigger: A post-it note reminder to get up every 30 minutes
Sit-Less Habit: Stand up, stretch, or walk around for a minute or two after 30 minutes of sitting
Reward/Affirmation: Remind yourself: “Well done, me!”
Trigger: Setting an alarm on your phone or activity tracker (like a Fitbit) to get up every 30 minutes
Sit-Less Habit: Not ignoring your phone or activity tracker when it prompts you to stand up, stretch, or walk around for a minute or two after 30 minutes of sitting.
Reward/Affirmation: “Way to go, me!”
Trigger: Your phone rings or you need to make a call
Sit-Less Habit: You take the call while walking around and getting a few more steps in.
Reward/Affirmation: “Well done, me!”
Trigger: You get a text or need to send a text
Sit-Less Habit: Stand up and walk around while texting
Reward/Affirmation: “I'm doing this because (your inspiration/motivation)”
Trigger: You are almost ready to send that email.
Sit-Less Habit: Stand up and proofread it before sending it (Emails have gone out with, “Thank you for your massage”)
Reward/Affirmation: “I'm doing this because (insert your inspiration/motivation)”
Trigger: Time for lunch!
Sit-Less Habit: Whether it's lunch at work or at home, shorten your lunch break by 10-15 minutes and go out for a 10 or 15 minute walk before or after lunch
Reward/Affirmation: “I'm doing this because (your inspiration/motivation)”
Trigger: Leave your dog's leash out and visible
Sit-Less Habit: Take your dog for an extra walk or two each day
Reward/Affirmation: “This is good for both of us”
Trigger: You want to use your phone or tablet
Sit-Less Habit: You have to get up and walk over to it because you've moved it out of arm's reach. Keeping your phone or tablet in another room or even just 10 feet away will prompt you to get up more often.
Reward/Affirmation: “Moving it away from me is also one less distraction”
Trigger: You just finished dinner
Sit-Less Habit: Leave the dishes in the sink and head out for a 10 or 15 minute stroll. After dinner walks help to control blood sugar spikes from food. If TV watching is part of your evening routine, do the kitchen cleanup in short bursts as a break from all that sitting.
Reward/Affirmation: “Being outdoors is great!”
Trigger: TV commercial break
Sit-Less Habit: You stand up and walk around
Reward/Affirmation: “Getting my steps in and shedding those pounds”.
Trigger: Your favorite TV character does or says something that they frequently do or say
Sit-Less Habit: Use that as a trigger to get up and walk a bit or do a few stretches or exercises as you watch TV
Reward/Affirmation: “I can make a game out of sitting less”.
Sit-Less Habit: Walk around for a few minutes before moving on to the next item on your list
Reward/Affirmation: "It feels good to move!"
Trigger: A post-it note reminder to get up every 30 minutes
Sit-Less Habit: Stand up, stretch, or walk around for a minute or two after 30 minutes of sitting
Reward/Affirmation: Remind yourself: “Well done, me!”
Trigger: Setting an alarm on your phone or activity tracker (like a Fitbit) to get up every 30 minutes
Sit-Less Habit: Not ignoring your phone or activity tracker when it prompts you to stand up, stretch, or walk around for a minute or two after 30 minutes of sitting.
Reward/Affirmation: “Way to go, me!”
Trigger: Your phone rings or you need to make a call
Sit-Less Habit: You take the call while walking around and getting a few more steps in.
Reward/Affirmation: “Well done, me!”
Trigger: You get a text or need to send a text
Sit-Less Habit: Stand up and walk around while texting
Reward/Affirmation: “I'm doing this because (your inspiration/motivation)”
Trigger: You are almost ready to send that email.
Sit-Less Habit: Stand up and proofread it before sending it (Emails have gone out with, “Thank you for your massage”)
Reward/Affirmation: “I'm doing this because (insert your inspiration/motivation)”
Trigger: Time for lunch!
Sit-Less Habit: Whether it's lunch at work or at home, shorten your lunch break by 10-15 minutes and go out for a 10 or 15 minute walk before or after lunch
Reward/Affirmation: “I'm doing this because (your inspiration/motivation)”
Trigger: Leave your dog's leash out and visible
Sit-Less Habit: Take your dog for an extra walk or two each day
Reward/Affirmation: “This is good for both of us”
Trigger: You want to use your phone or tablet
Sit-Less Habit: You have to get up and walk over to it because you've moved it out of arm's reach. Keeping your phone or tablet in another room or even just 10 feet away will prompt you to get up more often.
Reward/Affirmation: “Moving it away from me is also one less distraction”
Trigger: You just finished dinner
Sit-Less Habit: Leave the dishes in the sink and head out for a 10 or 15 minute stroll. After dinner walks help to control blood sugar spikes from food. If TV watching is part of your evening routine, do the kitchen cleanup in short bursts as a break from all that sitting.
Reward/Affirmation: “Being outdoors is great!”
Trigger: TV commercial break
Sit-Less Habit: You stand up and walk around
Reward/Affirmation: “Getting my steps in and shedding those pounds”.
Trigger: Your favorite TV character does or says something that they frequently do or say
Sit-Less Habit: Use that as a trigger to get up and walk a bit or do a few stretches or exercises as you watch TV
Reward/Affirmation: “I can make a game out of sitting less”.