Table 2.
Ph.o.S app: examples of database content.
| Category | Examples | Behavior change techniques |
| Introductory messages | Researchers have found 70 poisonous chemicals in cigarettes which cause cancer. Stay healthy! | Provide information on consequences of behavior in general |
|
|
Your shortness of breath when using stairs is much less now! | Provide information on consequences of behavior to the individual |
|
|
Ex-smokers have less than two cravings a day. You can manage this craving! | Provide normative information about others’ behavior |
|
|
You are a good example to others every day you stay away from smoking! | Prompt identification as role model/position advocate |
|
|
Is it worth giving up what you’ve worked so hard for? Definitely not! | Prompt anticipated regret |
|
|
Walk proudly! You are doing an amazing job quitting! | Prompt rewards contingent on effort or progress toward behavior |
|
|
|
|
| Physical activities | Walking: Walk and every 10 steps say: You can make it! | Behavioral substitution + Prompt self-talk |
|
|
Brisk walking: Walk briskly and every 15 steps say: You can do this! | Behavioral substitution + Prompt self-talk |
|
|
Stairs: Find a stairway to go up and down! | Behavioral substitution |
|
|
Breathing: Inhale for a count of 4, then exhale for a count of 4. | Behavioral substitution |
|
|
Tension release: Grab a ball and squeeze it with your right hand and then with your left hand. | Behavioral substitution |
|
|
Stretching: Stretch your upper arms. Hold for 10 seconds. | Behavioral substitution |
|
|
Balance: Balance on your right leg and then on your left leg for 5 seconds. | Behavioral substitution |
|
|
Strength: Do as many push-ups as you can in a row. | Behavioral substitution |
|
|
Isometric: Hold the superman position for 5 seconds. | Behavioral substitution |
|
|
Dance: Listen to your favorite song and dance! | Behavioral substitution |
|
|
Gardening, cleaning home physical activities: Do some housework! | Behavioral substitution |
|
|
|
|
| Motivational messages | Pain is temporary. Quitting is forever! | Facilitate relapse prevention and coping |
|
|
I can keep going! | Enhance self-regulation |
|
|
Never be a slave to cigarettes again! | Motivation to remain abstinent |
|
|
Do not go back! You are a permanent ex-smoker now!/You are a healthy ex-smoker! | Motivation to remain abstinent |
|
|
Concentrate on your goal! | Maintain engagement |
|
|
It’s not the situation; it’s your reaction to the situation! | Provide information on withdrawal symptoms |
|
|
I want to feel like a winner, not miserable after 3 minutes! | Prompt anticipated regret |
|
|
My actions are always within my control. | Self-regulation/self-control |