Designing habit loops that stick

Building lasting exercise habits is one of the biggest challenges in paramedical therapy. Research shows that patients who complete their exercises consistently see significantly better outcomes faster, yet start practicing is hard and adherence rates often drop dramatically after the first few weeks.

Understanding the habit loop

Key to supporting practicing is understanding the Habit Loop. Every habit consists of three components: a cue, a routine, and a reward. For therapy exercises, the challenge is creating strong cues that trigger the desired behaviour and meaningful rewards that reinforce it.

Nora addresses this by sending personalised reminders at times when patients are most likely to exercise. These aren't just generic notifications. They're contextual messages that acknowledge the patient's progress and current situation.

Implementation intentions

Research by psychologist Peter Gollwitzer shows that 'implementation intentions' - specific plans about when, where, and how to perform a behaviour - dramatically increase follow-through. Nora helps patients create these plans by asking questions like 'What time works best for your exercises?' and 'Where do you usually exercise?'

Micro-rewards that motivate

Traditional reward systems often fail because the rewards are too distant or abstract. Nora uses micro-rewards, immediate, small acknowledgments of progress, to maintain motivation. A simple 'Great job completing today's exercises! You're on a 5-day streak!' can be surprisingly effective.

The key is making these rewards feel genuine and personal, not like automated messages. Nora varies its language and occasionally includes tips or encouragement that relates to the patient's specific exercises.

Building consistency

Consistency is more important than intensity when forming habits. Nora encourages patients to start small and build gradually, rather than attempting ambitious routines that lead to burnout. This approach aligns with research on 'tiny habits' and helps patients build sustainable practices.