Learn how to change behavior.

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.‍

Clawback incentives refer to a framing effect applied to rewards where participants are intended to experience losing the reward via noncompliance rather than accruing it for successful performance of the behavior.For example, a hypertension management program may credit its participants $200 at the beginning of the month, and reduce or "claw back" the amount by $3 each time the patient does not take their medication. The alternative would be starting the month at zero or the previous ballance and adding $3 each time the patient takes the medication.

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.

Changing effort refers to modifying the difficulty, or sometimes perceived difficulty, of a behavior in order to change its likelihood of occurrence. This often entails making a behavior easier by reducing its intensity or frequency. This is a tactic advocated by BJ Fogg’s model of behavior change.

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.‍

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.

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.‍

Coaching or counselling here refers to having a trained person provide guidance to someone attempting a behavior. Many mental health and lifestyle programs utilize coaching in various forms, including phone calls, video chat, text messaging, or in-person sessions. Some programs have replaced some or all of these traditionally human-delivered touchpoints with AI or rules-based interactions.

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