Make It or Break It: Effects of a Multi-Component Healthy Lifestyle Behavior Change Program

Abstract

Background: The percentage of U.S. adults who regularly engage in healthy lifestyle behaviors such as physical activity, fruit and vegetable consumption, and managing stress is below the recommended ideal, with only a small portion meeting national guidelines.

Aim: The purpose of this study was to test the effects of two digital healthy lifestyle behavior interventions entitled Make It or Break It (MIBI; a combination of text messaging, email, and app use) and MIBI+ (the interventions in MIBI plus the addition of a health coach) on healthy lifestyle beliefs and behaviors, perceived stress, health locus of control, and self-efficacy.

Methods: A randomized controlled trial with three groups of faculty, staff, and alumni ([1] an information-only control condition, [2] MIBI, and [3] MIBI+) was implemented using the transtheoretical model of behavior change. Participants completed pre- and post-program surveys using Qualtrics, assessing various health measures and demographic variables. Descriptive statistics, Cohen’s D effect sizes, and repeated measures ANOVA models were used for data analysis, guided by an a priori power analysis.

Results: Increases were observed in self-reported healthy lifestyle behaviors of healthy eating, physical activity, and stress/mental wellbeing practices. Health locus of control predicted self-efficacy for completing the MIBI program and for making healthy behavior changes. Moderate to large effects were seen for the MIBI and MIBI+ groups for healthy lifestyle beliefs and behaviors, perceived stress, and health locus of control.

Conclusions: The e-intervention demonstrated successful behavior change for participants.