The Pleasure of Walking Everyday:Walking Habit Development and Behavioral Sequence Nancy Oteronotero@stanford.edu

• 4 different styles of every-day-30-minutes walking are presented.

• Participants explain how they form their habit, and a description of the behavior sequence for each one is showed. Behavioral sequence can be particularly useful when trying to start, improve, or sustain a habit.

• The domino behavior, i.e. the behavior that triggers the rest of the sequence, is highlighted in different color.

Content

Man, 60s• Time – Have been including walking in his life forthe last 35 years

• Motivation to walk – He was spending too much time seated

• Habit Development – He started walking for lunch and parking fartherand farther from work every day

• Today’s Domino Behavior – Foot pain– Finding someone that walks with him

If foot hurts day before

Don’t walk

If foot doesn’t hurt

Park far from work

If someone that walks at his pace wants to walk to restaurant

Walk to lunch place and come back

Walk to the car after work

If none that walks at his pace wants to walk to restaurant

Eat close to the office

Woman, 50s• Time

– Have been including walking in her life for the last 5 years

• Motivation to walk – She likes to move but due time constrains she stopped going to

the gym• Habit Development

– She went once to walk to the park and realized it was very easy to do. If she doesn’t wake up early enough to go to the park, she divides the walking time on transportation, 20 minutes each direction

• Today’s Domino Behavior – Gets out of bed– Starts walking to the bus station

Husband’s alarm

If she gets out of bed

Put her tennis shoes

Walk to the park and in the park

Drive to work

If she doesn’t

Walk to the bus station

Take the bus

Walk to work

Woman, 30s• Time – Have been including walking in her life for the last 5 months

• Motivation to walk – New job. People at the new office bringlunch and eat there but she doesn’t cook.

• Habit Development– She went out to buy lunch and started walking. She liked it,

gives her opportunity to rest from the office environment as well.

• Today’s Domino Behavior – If none ask her to have lunch that day

If none ask her to have lunch

Go to Burlingame Ave.

Get inside favorite stores

Buy something small to eat that can walk with

May get a pedicure or manicure

Walk back

May buy something