Mini-treatment Experiments to Clarify How to Assist People to Habit Formation

The participants in this condition will be instructed to substitute their current sleep habits with the RISE-UP routine that has been developed by our team (Kaplan, Talavera, \& Harvey, 2018). This involves instructing participants to devise an individually tailored routine that will help them get up each morning (e.g., open blinds, make the bed, head for the shower).

The participants in this condition will be instructed in dismantling/disrupting the association between the cue and the habit via awareness training from habit reversal approaches (Azrin \& Nunn, 1973; Ladouceur, 1979). This condition involves instructing the participant to develop an awareness of their decisions to stay in bed and snooze.

"The participants in this condition will be instructed in vigilant monitoring which involves internal repetition of get up! and don't do it and watching carefully for slipups (Quinn, Pascoe, Wood, \& Neal, 2010)."

"The participants in this condition will be instructed in counter habitual implementation intentions. This involves instructing the participant to engage in implementation intentions in which they imagine replacing snoozing with getting up out of bed (Adriaanse, Gollwitzer, De Ridder, De Wit, \& Kroese, 2011). The structure of this implementation intention is: If I wake up in the morning and I want a sleep-in then I will get up and start my day."

The participants in this condition will be instructed in a values-based approach (Anshel, Brinthaupt, \& Kang, 2010; Anshel \& Kang, 2007). This involves asking the participants to reflect on how getting up consistently at the same time each day does or does not align with their values. They are asked to compare the costs and long-term consequences of continuing to engage in the unwanted habit and clearly articulating the disconnect between the habit and their values.

"In this condition, participants only receive the learning module. This condition is included as a minimal intervention comparison condition that controls for the passage of time.~First, education about the importance of regular wake times and sleep inertia that is a normal transitional stage between sleep and wake. The education will be delivered in this video format: https://www.youtube.com/watch?v=P6zcSFA7ymo. Second, after viewing the video, the key points will be summarized. Lastly, participants will be asked to summarize the four key takeaways for good sleep habits."