Day 1 starts with physical fitness.
Behavior: Doing a Maximum set of pull ups and push ups every 1-2 hours when I work from home.
Why: I decided to start this behavior because when I work at home, I realized I didn't move very much and I wasn't that active. I also realized that the lack of movement led me to be less productive. I knew that infusing a little physical activity throughout my day was good for my health and my productivity. I also know that doing pushups and pull-ups every day would lead to improved body image which leads to increased confidence (not bad side-effects either)
How?
Motivation: So I have already covered the motivation in the why section, but in order to set up the behavior, I had to use a motivation wave when I was really committed to making this happen to overcome the ability hurdles.
Ability: First of all, I actually had this behavior before when my housemate had gotten a pull-up bar and left it in the door, however, when he moved out he took it with him and also the habit I had formed. The hurdles included buying a pull-up bar, being able to actually do pull-ups, taking the time to buy and assemble said pull-up bar, having a place to put it, and fitting the new pull-up routine into my day.
Making the behavior simple:
Time: There is a sports authority right by my house so on a Sunday when I had time, I went to the store and bought the pull-up bar and assembled it (total time: <30min). From there, the behavior itself takes about 1-2min every 1-2hrs/day so approximately 8-16min/day (this gets me about 5-12 rounds of pushups and pull-ups per day)
Money: I had to make the initial investment of $40 to buy the pull-up bar, but the pushups and pull-ups are free!
Physical effort: This is the most strenuous piece, however, a maximum set (not pushed to the point of exhaustion) was doable, and as the day went on, I didn't care if I couldn't get the same amount as the first set. At the start, this meant I might only do 3 pull-ups and 10-15 pushups at a time. As I continued to do this daily, I gradually increased the number I was doing. The point isn't to do a lot each set, the value comes in doing them several times spread out throughout the day.
Mental Effort: Setting up the pull-up bar was the most mentally challenging piece but by no means was it overwhelming. I already knew how to do pull-ups and pushups so it took no mental effort.
Social Norms: This is by no means something that is a social norm, however, since I am doing it in my own home (usually when my housemates aren't home) there is no social pressure. At first, I didn't do it when my housemates where home, only when they were gone, but now I don't care and do it on my schedule no matter what.
Habits: As I said, since I work at home 5-6 days a week, it was easy for me to put this into my daily habits.
Triggers
Next, I needed to establish triggers for the behavior. I decided on multiple triggering mechanisms. First of all, when I got up in the morning, I put the pull-up bar up in my door. This way, when I sit at my desk I can see it out of the corner of my eye (visual trigger). Also, whenever I leave my room, I have to duck under it (a physical and visual cue). I also decided that whenever I felt tired or bored or was stuck on something with work that would be an internal trigger to take a break and do a set (internal trigger). With all of these triggers, the behavior was set to take off.
Rewards
The most important piece behavior development, is making sure that there is a reward (or as many as possible) associated with the behavior.
For me, I associated many rewards with the behavior. First, I had more energy after doing a set of pull-ups and pushups. This helped me be more productive with my work and gave me a reason to take breaks. I was also rewarded by a change in muscle definition and overall strength (mirror test) and I could see progress which was rewarding because I was getting better and doing more reps.