Learn how to change behavior.

Depression rating simply refers to having someone rate their mood. Often, this may be an informal method like a smiley-face based Lickert scale or choosing a word from a list, rather than using a standardized instrument like the Beck Depression Inventory.‍

Checklists are an age-old tactic for remembering to do certain tasks. Checklists are sometimes used to measure behaviors that should take place with a certain frequency, e.g. every day or X times per week, and other times, to ensure certain steps are followed every time a person does a complex behavior.For behavior designers, the challenges of checklists often entail choosing the right behaviors, breaking them down to the correct level of granularity for a given population, and serving them up in the proper context or sometimes with personalization. They are likely underutilized and consistently improve the performance of even experts, like pilots and surgeons.

ACT is a therapeutic approach originalled developed by Steven Hayes. It borrows from previous concepts like cognitive behavioral therapy and Morita therapy. The principles of ACT are fairly systematic and lend themselves well to program design, finding empirical support in adaptations like 2morrow's smoking cessation and pain management interventions.‍

Automation refers to having another person, group, or technology system perform part or all of the intended behavior. A prominent example is Thaler & Bernartzi's Save More Tomorrow intervention, which invested a portion of employees' earnings into retirement funds automatically and even increased the contribution level to scale with pay raises. Other examples include automatically scheduling medical appointments so the patient needn't do it themselves and mailing healthy recipe ingredients to the person's home to reduce the burden of shopping.‍

Cognitive behavioral therapy (CBT) is a therapuetic approach to improving mental and behavioral health. The core philosophy is that behavior can be modified by noticing and correcting patterns in thought that influence the behavior. Modern CBT is typically associated with Albert Ellis and Alan Beck.The structured and rules-based nature of CBT have made it a popular candidate for digital interventions and application by lightly-trained or even untrained practitioners.

Behavioral economics is the exploration of how people make consequential decisions where psychological and sociological factors may influence the outcome or process. It is often considered the fusion of economics and psychology (which itself was an interdisciplinary field entailing medicine and philosophy). The exploration of psychological factors in economic decision-making, including deviation from rationality, traces well back to classical and neoclassical economics (i.e. Gabriel Tarde, Wilfredo Pareto, and John Maynard Keynes) and prior to psychology becoming a formal discipline. Behavioral economics is often associated with behavior change tactics like smart defaults, reducing friction or barriers, increasing salience, incentives, active choice, and commitment devices.‍

Commitment devices are tools that attempt to bridge the gap between a person's initial motivation to perfrom the behavior and the typical pattern of noncompliance as time goes on.One prominent example is the "Ulysses Pact," where Filipino banking customers were offered the option to enroll in an account where their ability to make withdrawals would be limited. In a study by Ashraf and Karlan (2005), participants with the commitment account saved 81% more than those with typical accounts. There are many other examples of commitment devices. Temptation bundling is a form of commitment device where people only engage in an enjoyable activity when it's simultaneous with an activity they intend to do more (for example, only listening to a certain podcast or audiobook while walking on a treadmill). Pre-paying for a service is a basic form of commitment device, and one used by Dan Ariely when he intended to increase his fruit and vegetable consumption. He paid for a year of biweekly deliveries from a local CSA program up-front.

Behavior substitution refers to attempting to eliminate a problematic behavior by replacing it with another one. Often, the substituted behaviors are intended to have similar sensory qualities (e.g. drink flavored sparkling water instead of soda). The goal is typically to disassociate the original behavior from its cue, enabling the more positive behavior to be triggered automatically.‍

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