Health Care Institutions and Universities increasingly recognize that staff and faculty well-being are foundational to hospital and clinic success, academic success, retention, and professional sustainability. However, many health and mental health promotion initiatives rely on high cognitive demand and prescriptive behavior change models that can unintentionally increase stress. 

30 Days of Creating More of What You Want is a structured, low-burden, and evidence-informed behavior-change program designed to support sustainable lifestyle habits related to health and well-being. The program emphasizes intention-setting, autonomy, self-efficacy, and micro-habit formation, rather than restriction, compliance, or outcome-driven performance.

The program is delivered through 1-hour weekly sessions and brief daily email prompts over 30 days that are suitable for professionals, staff, and faculty.  It aligns with contemporary research on habit formation, motivation, and compassionate behavior change, particularly within high-demand environments such as higher education and health care.

 Program Description

Individuals receive one short email prompt per day (approximately 1–3 minutes to read) and once a week coaching for support in new change habits (1 hour).  This program guides individuals through four progressive phases:

1. Intention and Values Clarification
   Individuals identify personal intentions, values, and desired states (e.g., energy, balance, connection), establishing intrinsic motivation before deciding on behaviors and habits to review.
2. Identification of Habit Domains 
   Individuals select areas of focus (e.g., movement, rest, nourishment, reflection, connection) without committing to specific behaviors, supporting autonomy and inclusivity.
3. Micro-Habit Design and Practice
   Individuals choose one self-defined habit and intentionally scale it to a level that can be completed even on low-capacity days. A second habit may be layered later, contingent on readiness.
4. Reflection, Identity Integration, and Adaptation
   Individuals reflect on habit sustainability, identity alignment (“I am becoming someone who…”), and environmental supports, reinforcing long-term behavior maintenance.

The program explicitly normalizes non-linear progress, missed days, and adaptation. Success is defined as engagement and learning, rather than perfect adherence!

Theoretical and Empirical Foundations

Habit Formation and Automaticity

Contemporary research demonstrates that habits form through repetition in stable contexts and that habit acquisition timelines vary widely by behavior and individual (Lally et al., 2010; Singh et al., 2024). Micro-habits and context-based cues are associated with stronger habit automaticity and greater long-term adherence than intensity-based approaches (Baretta et al., 2024).

This program prioritizes consistency, environmental cues, and behavioral simplicity, consistent with current habit formation evidence.

Self-Determination Theory (SDT)

Self-Determination Theory identifies autonomy, competence, and relatedness as essential for sustained motivation (Deci & Ryan, 2000). Recent meta-analyses and reviews confirm that SDT-informed interventions demonstrate improved engagement and maintenance across multiple health behaviors, including physical activity, nutrition, and stress management (Teixeira et al., 2025; Behavioral Sciences, 2025).

The program supports:

• Autonomy through self-selection of goals and habit size
• Competence through achievable actions and positive reinforcement
• Relatedness through normalization and shared language of self-compassion

Behavior Design and Reduced Cognitive Load

Behavior design models emphasize increasing ability and reducing friction rather than relying on motivation alone (Fogg, 2019). Recent scoping reviews highlight the effectiveness of prompt-based, low-burden interventions in public health and educational settings (Buehler et al., 2025).

By using brief daily prompts and minimal tracking, the program reduces cognitive and emotional load, increasing accessibility for individuals experiencing academic or professional stress, and work/life balance issues.

Identity-Based and Compassion-Focused Change

Emerging research supports identity-aligned behavior change as more resilient to disruption than outcome-based goal pursuit (Dweck, 2006). Additionally, compassion-based approaches to behavior change are associated with improved adherence, psychological well-being, and reduced shame responses (Neff, 2003; recent applications summarized in El Kirat et al., 2024).

The program intentionally reframes behavior change as an experiment rather than an evaluation. Individuals are considered the experts of their lives.

Anticipated Outcomes

Individuals are expected to:

• Demonstrate increased self-efficacy related to health and lifestyle behaviors
• Develop sustainable, self-selected habits
• Increase reflective awareness of personal needs, energy, and values
• Apply adaptive behavior-change strategies beyond the program period

Summary

30 Days of Creating More of What You Want is a rigorously grounded, evidence-informed program that aligns with contemporary behavior-change science and the realities of academic life. By emphasizing autonomy, micro-habits, and reflective practice, the program supports sustainable well-being while minimizing burden and maximizing inclusivity.