In this exercise, I demonstrate six arms of the behavior to take 1 mindful breath 1x/day

1. starfish UTB: 1 mindful
breath 1x/day
Maria Molfino; CS377T

2. First Arm
Marcy asks her sister
to email her everyday
to do one mindful
breath - and to require
Marcy to write back
Marcy opens her email,
sees her sister’s email
UTB: Marcy takes 1
mindful breath today.
(Marcy writes back to
her sister

3. Second Arm
Marcy sets a repeating
calendar reminder to
herself (that also goes
to her phone)
Marcy sees the
reminder
UTB: Marcy takes 1
mindful breath today.

4. Third Arm
Marcy buys video on
behavior change
Marcy sees video on
behavior change
Marcy follows tip to
pair object with
desired behavior as a
visual trigger
Marcy pairs 1 mindful
breath with a red
bottle cap she puts on
her pillow after she
makes her bed every
morning
Marcy sees red cap
UTB: Marcy takes 1
mindful breath today.

5. Fourth Arm
Marchy signs up for
text reminders in the
“1 mindful breath/day”
challenge after the
workshop
Marcy receives text
message
Marcy enrolls in Marcy goes onto
UTB: Marcy takes 1 mindful breathing twitter
mindful breath today. program recommended
Marcy sees Oprah’s
in book
tweet on mindful
Marcy reads book breathing book
Marcy goes to
bookstore and
purchases book

6. Fifth Arm
UTB: Marcy takes 1
mindful breath today.
Marcy steps out of bed
Marcy decides to take 1 mindful
breath after she steps out of bed
Marcy works with coach to
design a plan
Marcy enrolls with coach
Marcy emails coach
Marcy emails her friend for the
coach’s contact
Marcy bumps into her friend who
is with his meditation coach at a
coffee house

7. Sixth Arm
Marcy feels stressed/
anxious and
remembers she
needs to do yoga
Marchy enrolls in daily
yoga class at studio
beside her work
Marcy prepares yoga
clothes before she UTB: Marcy takes 1
leaves for work mindful breath today.
Marcy sets her clothes Marcy takes the class
by her coat
Marcy ends work/grabs Marcy heads out the
coat and clothes door to class.