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3 Context Changes

Catherine Lu
Catherine Lu

This document outlines three goals for a healthier lifestyle in college: drink more water, cut down on junk food, and go to the gym more. For the first goal of drinking more water, the author started carrying two water bottles and estimated drinking half a liter more water per day without feeling thirsty. For the second goal of reducing junk food, the author gave away snacks from their dorm room and only ate junk food outside the room, feeling better about eating habits. The third goal was to go to the gym more, which the author achieved by changing into gym clothes after class and consistently going four out of five times that week, the most they had ever gone.

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3 Context Changes for a healthier lifestyle during college
Drink more water Goal #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 water Goal #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 water Goal #1
Results Estimated drinking half a liter more of water a day Haven't noticed being thirsty outside of the dorm room Drink more water Goal #1
Cut down on junk food Goal #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 food Goal #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 food Goal #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 food Goal #2
Go to the gym more Goal #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 more Goal #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 more Goal #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 more Goal #3

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3 Context Changes

  • 1. 3 Context Changes for a healthier lifestyle during college
  • 3. 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 water Goal #1
  • 4. 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 water Goal #1
  • 5. Results Estimated drinking half a liter more of water a day Haven't noticed being thirsty outside of the dorm room Drink more water Goal #1
  • 6. Cut down on junk food Goal #2
  • 7. 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 food Goal #2
  • 8. 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 food Goal #2
  • 9. 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 food Goal #2
  • 10. Go to the gym more Goal #3
  • 11. 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 more Goal #3
  • 12. 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 more Goal #3
  • 13. 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 more Goal #3