3 Context Changesfor a healthier lifestyle during college

Drink more waterGoal #1

My context

● Multiple times a day, I feel thirsty but don't have water close by

● Very likely that I'm constantly dehydrated● Only drink water during meals and at water

fountains that I pass by

Drink more waterGoal #1

What I did

● Start with two water bottles● If one was empty, refill● Always have them at my desk, where I

spend a significant amount of my time

Drink more waterGoal #1

Results

● Estimated drinking half a liter more of water a day

● Haven't noticed being thirsty outside of the dorm room

Drink more waterGoal #1

Cut down on junk foodGoal #2

Context

● Often have candy and cookies in my room● When working on homework or studying

(usually after 8PM), snacking● I tend to snack more the harder the task is -

so food is more of a comfort than a necessity● Obviously, this isn't healthy!

Cut down on junk foodGoal #2

What I did

● Gave away my cookies and candy to my dormmates

● Did not buy anymore junk food or bring back any to my dorm○ Previously went to Trader Joe's once a week to buy

cookies and other snacks. Stopped doing that!● If I wanted to eat junk food, I would eat it

outside of my room○ example: A friend asked if I wanted a candy bar. I

ate it in the hallway while talking to her.

Cut down on junk foodGoal #2

Results

● Significantly less snacking● Replaced stress eating with chewing gum

(some nights go through 4 pieces)● Feel better about my eating habits!

Cut down on junk foodGoal #2

Go to the gym moreGoal #3

Context

● During my past two college years, I had been trying to incorporate going to the gym into my normal routine

● Previous attempts: scheduling going with friends, signing up for an athletic class, adding it to my calendar, iPhone alarm

● Nothing stuck!

Until...

Go to the gym moreGoal #3

What I did

● After getting back to the dorm from my last class, I changed into gym clothes○ gym shirt and shorts○ socks and running shoes

● If I did not go to the gym before an event (dinner, office hours), I went to the event in my gym clothes

And I was consistent.

Go to the gym moreGoal #3

Results

● During the past work week, I went 4 out of 5 times!○ once after dinner○ once immediately after changing○ twice after doing ~30 minutes of email/homework

● Most times I've ever gone● And still motivated to go!

Go to the gym moreGoal #3