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UttiṣṭhaNow
A UX Case Study on Reducing Sedentary Behavior Through Habit-Forming Design
Team
5 Members
Tools
Figma, Miro, Google Forms, Notions
My role
UX Researcher & Strategist, Behavioral Researcher
Project Type
Academic / Behavioral UX Research
Deliverables
Research Report, Journey Map, Design Strategy, Interactive Prototype, Final Presentation
Abstract
In a world where conversations about death are often avoided, this project seeks to bridge the emotional and cultural disconnect between the living and the departed. Reconnecting Life and Death is an interdisciplinary thesis that explores how architecture and spatial design can facilitate the grieving process through thoughtful, inclusive, and emotionally resonant environments...
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About the Project
Most young adults want to be more active, but their routines are packed with screens, tight schedules, and little flexibility.
Our goal? Use subtle behavioral nudges to embed movement into their day, without demanding extra time or effort.
Project View
UttisthaNow is a behavior-driven solution designed to help sedentary young adults integrate movement into their daily routines without needing extra motivation or time.
Built as part of the HCI 516 course, this project explores how small, structured nudges, delivered through habit stacking and environmental design, can transform inactivity into effortless daily movement.
Instead of promoting workouts, uttisthaNow focuses on low-effort movement moments (e.g., while brushing teeth or watching TV), helping users move a little more every day.
Design Process
We followed a behavior-first UX design process, combining qualitative research, behavioral psychology, and iterative prototyping to create a system that supports effortless consistency rather than forced workouts.
Research Phase
Synthesis Phase
Ideation & Strategy
Prototyping & Testing
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Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles.
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User Research
To design a product that truly supports young adults in building movement habits, we needed to understand their real-life routines, motivations, and mental barriers.
We used qualitative research methods to dig deeper than surface level behaviors and uncover the why behind inactivity.
Research Methods
Secondary Research
Reviewed academic studies on habit stacking, nudging, and behavioral motivation related to physical activity and digital routines.
Daily Activity Logging
Participants tracked 2–3 days of activity using our AEIOU-inspired framework, noting movement, context, digital interactions, and mood.
10+ Interviews
Conducted 10+ semi-structured interviews with college students and young professionals to uncover motivations, challenges, and daily routines
Research Question
How might we help young adults build healthy movement habits into their daily routines, without disrupting their flow?
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Literature Review
The literature review revealed that behavior-driven design is key in promoting physical activity among sedentary individuals. Research on habit stacking and nudging supports integrating micro-movements into daily routines, forming the foundation for our solution, which leverages contextual cues and social motivation to encourage effortless movement.
We also found that applying self-determination theory and persuasive design principles, such as autonomy, reduced friction, and social accountability, enhances engagement and consistency. This user-centered approach minimizes cognitive effort, making it easier for individuals with screen-heavy lifestyles to incorporate movement into their day without disrupting existing habits.
Daily Activity Logging
Participants logged their daily routines over 2–3 days using the AEIOU framework, capturing activities, environments, and interactions. The data revealed extended sedentary periods, especially during mornings and evenings. Movement typically occurred when prompted by routines, social settings, or environmental cues. These logs provided valuable context for identifying low-effort, high-impact intervention points.
User Interview
We interviewed 10 young adults with sedentary routines to explore their movement habits and daily challenges. Insights revealed that simple, socially driven, and low-effort interventions were most effective in encouraging consistent activity.
Affinity Diagram & interview
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Long uninterrupted sedentary stretches, especially in the morning and evening
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Frequent phone use during breaks instead of movement
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Low motivation after work or classes
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Reminders are often ignored or dismissed
First Phase
Participants’ routines blended active moments with prolonged screen time. Mornings included runs, gaming, and occasional celebrations. Movement showed up through walking, workouts, and evening spin classes. Meals ranged from skipped lunches to social dinners and cooking with YouTube. Leisure was screen-heavy—Netflix, gaming, online classes, and endless scrolling. Phone and social media use remained constant throughout the day.
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Second Phase
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Pain Points
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Long uninterrupted sedentary stretches, especially in the morning and evening
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Frequent phone use during breaks instead of movement
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Low motivation after work or classes
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Reminders are often ignored or dismissed
Insights
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Movement was more likely when tied to existing routines (e.g., after meals, before showers)
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Environmental cues (like yoga mats or spaced-out remotes) prompted spontaneous activity
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Social interactions and accountability boosted consistency
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Users favored low-effort, quick actions over formal workouts
Conclusion
The logs revealed clear patterns of inactivity and highlighted everyday moments where subtle, well-placed interventions could lead to meaningful behavior change. These insights shaped our focus on habit stacking, environmental design, and socially driven nudges.
Second Phase
Behavioural Archetype
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Long uninterrupted sedentary stretches, especially in the morning and evening
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Frequent phone use during breaks instead of movement
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Low motivation after work or classes
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Reminders are often ignored or dismissed
Key Insights
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People forget to move, life gets in the way.
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Small actions like stretching feel more doable than full workouts.
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Social accountability increases consistency.
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The environment affects whether people feel motivated to move.
Research Objectives
Understand sedentary patterns and motivations.
Identify moments of friction and opportunity.
Learn how emotional triggers and routines impact behavior.
Design Philosophy
What This Told Us
“Some weeks I go for walks every day. Other weeks, I don’t move at all.”
Life demands and unpredictable schedules made it hard to stick to a consistent routine.
Inconsistency is the biggest barrier
“When it’s cold or raining, I don’t even think about walking.”
Weather and lack of indoor movement options influenced whether or not people stayed active.
Environment shapes movement choices
“Even if I walk for 10 minutes, I feel like I’ve done something good for myself.”
Micro-movements like stretching or walking made users feel accomplished without being overwhelmed.
Small wins create momentum
“I’ll show up if a friend is counting on me.”
Participants were more likely to stick with movement habits if someone else was involved or tracking progress with them.
Social reinforcement boosts commitment
What This Told Us
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Movement shouldn’t feel like “another task” but blend into what users already do.
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A successful solution must fit flexibly into fluctuating schedules.
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Designing for habit stacking, social motivation, and timing was key to solving the problem.
A Journey to an Active Lifestyle: Overcoming Barriers to Physical Movement
Goal
Create a system that makes movement feel effortless and habitual, not forced—by embedding it into existing routines through subtle, well-timed nudges.
Key Design Elements
Context-aware prompts
Users receive light, time-sensitive nudges after waking up. Prompts are customized based on their energy level, schedule, and preferred habits.
Context-aware prompts
Users receive light, time-sensitive nudges after waking up. Prompts are customized based on their energy level, schedule, and preferred habits.
Context-aware prompts
Users receive light, time-sensitive nudges after waking up. Prompts are customized based on their energy level, schedule, and preferred habits.
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Prototype 1 – Smart Morning Movement App
This is a space to welcome visitors to the site. Grab their attention with copy that clearly states what the site is about, and add an engaging image or video.
Prototype 1 – Smart Morning Movement App
Designed a living room environment that encourages light movement before screen time begins. By positioning the remote and phone in areas that require the user to stand and walk, we introduced subtle friction into a sedentary routine. The goal was to move, feel automatic, triggered by the act of watching, not separated from it. This storyboard shows how spatial layout and object placement became core to the behavior strategy.
