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.‍

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.

Behavioral activation is a therapeutic approach that typically pairs activity scheduling with either monitoring tools or goal-setting. For example, someone might aim to balance activities they "should" do but underperform, like self-care behaviors, with activities they enjoy. Users of this technique may also track which activities cause certain cognitions or affective states, like those associated with depression.‍

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.‍

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.‍

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.

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.

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