Design one behavior experiment for the next seven days.

Fill the six fields with a testable plan

The following example is fictional. It illustrates how to complete the worksheet; it is not a customer story or a forecast. Alex wants to finish administrative tasks with fewer last-minute searches. The experiment concerns filing one receipt, rather than reorganizing every document. Copy the structure if it helps, but choose a behavior that matters in your own context.

1. Pattern: "After buying supplies, I leave the receipt in my bag and cannot find it when I need it." This describes an event with a visible consequence. It avoids labels such as disorganized or lazy.
2. Cue: "After I empty my bag onto the desk at home." A cue should be noticeable. "Whenever I have more energy" is difficult to identify consistently and leaves the start negotiable.
3. Minimum action: "Put today's receipt into the labelled folder within two minutes." Two minutes is this example's limit, not a validated dose. The folder must already exist; otherwise preparation has been hidden inside the action.
4. Fallback: "Place the receipt in the tray beside the folder." This is a smaller response after the main action is missed. It does not count as filing the receipt and should not be used to rewrite a missed completion.
5. Observable signal: "The receipt is inside the labelled folder when I leave the desk." Someone reading the rule should be able to tell the difference between a completed action and an intention to do it later.
6. Review question: "Did having the folder beside the desk make filing possible, and when was it still inconvenient?" This question can produce a specific next adjustment. "Why am I always like this?" cannot tell you which part of the setup to change.

There may be days with no purchase and therefore no receipt. Note that missing opportunity in your manual record rather than inventing a success. If your behavior can only occur twice this week, your conclusion must reflect those two opportunities. Seven calendar boxes do not create seven observations by themselves.

Check the plan before you print it

Read the cue and action aloud as one sentence. If it contains several unrelated tasks, choose one. If it requires equipment, permission, or another person's response, check whether those conditions will actually be available. Replace a result outside your control, such as receiving a reply, with the action you can observe, such as sending the prepared message.

Keep the minimum and the signal aligned. A minimum of "read one page" should not be scored against "finish a chapter." If your first draft does not fit an ordinary day, revise it before the trial. Once the trial starts, preserve the original definition so the record remains interpretable. Changes during the week should be dated rather than quietly substituted.

Build, save, and use the worksheet

Complete all six required fields and select Build my worksheet. The printable panel repeats your definitions and provides seven day boxes. Select Print or save PDF to open your browser's print dialog; PDF availability depends on your browser and operating system. Inspect the preview before saving. The surrounding instructions are hidden from the print layout so the experiment itself stays easy to use.

This page does not provide account storage or automatic saving for the field values. Save or print your completed worksheet before closing or refreshing the page. Clear resets the form and hides the result. Your browser may have its own form-restoration behavior, so do not rely on this page as a confidential archive. For recording, use a pen or your preferred PDF annotation tool; the printed day boxes are not synced to a ChangeLoop 7 account.

Three rules for a useful experiment

Where the design comes from

Harkin et al. (2016), original progress-monitoring meta-analysis, found that interventions increasing monitoring improved goal attainment on average. That supports keeping an observable record; it does not test this worksheet. Author-deposited research accessed October 24, 2026.

Lally et al. (2010), original habit-formation study, reported substantial variation in the development of automaticity. Seven days here is a chosen review interval. It is not a promise about how quickly your action will become automatic. Publisher abstract accessed October 24, 2026.

The receipt example, two-minute limit, and six-field layout are practical editorial choices. They are not research results. See the research method and limitations for how we separate general evidence from product claims.