Welcome to Be Well! Our goal is to improve the overall health and wellness of employees through wellness initiatives that target risk factors and wellness issues that influence health.

New Year, New You

According to one report by U.S. News, 80% of New Year’s Resolutions fail by the second week of February.  For those of you out there struggling with your resolution, Be Well is here to help you achieve your wellness goals and follow through on making your New Year’s resolutions part of your lifestyle!

The idea behind this program is that accountability and reward are very good motivation techniques.  There are a lot of behavioral economic studies that have found this to be a helpful tool in getting people to make a behavior change.  For this challenge we ask you to create a personal wellness related goal. You will define this goal using the SMART model, and then create small action plans that will help you reach this goal.  You will also be asked to find a support person that will add accountability and also support for your behavior change. 

The more you say and write down your goals, the more they become real.  By recruiting someone to help, you have now increased your level of commitment to that goal, and the support person will provide an additional level of accountability.    

To start we have a few steps you need to follow:

1. Watch How to Set SMART Goals Webinar 

2. Fill out the online Goal Setting Survey

3. Complete the Participation Agreement, review it with your support person, and return to Be Well.

4. Each week Be Well will email you a short survey to complete to track your progress during the 6-week program.

Support Person

The support person will be the person you discuss your goal and action plans with.  Their role will be to keep you accountable for your actions as well as offer encouragement. 

We have made a Wellness Commitment Contract available to be used by both you and your support person.  You do not need to use this contract if you do not wish too.  It is intended to be a way to put down on paper what each of your roles and responsibilities will be during this challenge. This contract is a tool to help you along your wellness path.

 

Rewards & Incentives VS Loss Aversion

We all know what rewards and incentives are.  You may be a person that responds well to this type of feedback.  An example might be that after a week of achieving your action plan you treat yourself to some pampering, or buy yourself new running shoes.  If this works for you, we encourage you to use it.  To not be tempted to just give yourself the incentive, use your support person to be the keeper of this reward.

What is Loss Aversion?  As with all animals, we react strongly to the possibility of something being taken away, rather than to that of something being given.  Think negative reinforcement.  For some people a reward does not work as well as a “punishment.”  For this model you elect to give something away if you are unsuccessful, rather than earning something for your accomplishments.  An example is you will donate $5 to the political party you do not support.  Money is often a good product to use, as we all love money.  This is another opportunity for your support person to act as the keeper of the item you will lose.

We have provided a link to some websites/resources that work on the principle of loss aversion for behavior change.  See below.

If you are having a difficult time finding a support person we have some options for you.  Be Well can serve as your support person, or you can use one of the websites below for loss aversion.  We will not expect the website to sign a contract, so just inform Be Well of the website you intend to use.

RESOURCES

Downloadable Goal Setting Survey(pdf) – This is the initial survey used to create your goal.  It is the same as the surveymonkey survey. It may be helpful to have a written copy to with you to review regularly.

Participation Agreement(pdf) – to be completed and returned to Be Well.

Wellness Commitment Contract(pdf) - this is the document to be used between you and your support person to create an action plan.

 

Loss Aversion Websites/apps

Stickk - a free goal-setting platform created by behavioral economists at Yale University. Unlike other goal-setting platforms their methodology is specifically structured to help people leverage the power of incentives and accountability and is empirically proven to increase people’s chances of success by up to 3x.

21 Habit - You pledge $21 that says you’ll keep up your new habit for 21 days, the time it takes to ingrain it as a habit. Each day you succeed, you get $1 back. Each day you fail, you forfeit $1, which 21Habit donates to one of several charities.

Beeminder - requires you to pay up if you aren’t able to keep your goals. You commit to pay something, initially $5, after the first time you get off track with your new habit.

DietBet - Choose from games starting soon, or start your own and challenge your friends. To begin you'll put money in the pot. After four weeks, whoever's lost 4% of their body weight will split the pot.

Websites & Tracking apps

42Goals - A simple tool for tracking your daily goals and keeping a log of your daily activities. Templates are provided for tracking all sorts of activities and habits, and you can also create your own custom goals. Data you collect is displayed in the style of chart you specify.

Strides App - This app has four trackers for any goal or habit you can imagine: Target, Habit, Average & Project.

HabitBull App- Organize your life and keep track of your daily stats with this free app.

Food and Fitness Tracking

MyFitnessPal – allows you to food and water intake, and set calorie goals.  Also has a very basic physical activity tracker component.

iRunuRun - tracks and quantifies recurring behavior, Specifically, high performance recurring behavior.

WalkingWorks – free program from Anthem (our health insurance provider) that allows you to track your physical activity (walking, dancing, swimming, yoga, etc.) and converts them into steps.

Simple weekly goal tracker.