Transcript source
B-roll: TWD Healthy Habits QuizTranscript
BRoll TWD Healthy Habits Quiz
[Image appears of a website. Top left is the CSIRO logo and Total Wellbeing Diet. Tabs across the screen on a navy background are The Diet, Results, Pricing, Resources, Login. Next to those are a blue button labelled Free Healthy Habits Quiz and a yellow button labelled Join Now. Below these are a blue screen with a logo of a 10 with a party hat and candle and text next to it: Celebrating 10 years of changing lives. Below is text: Lose weight, gain life! Rated Australia’s no.1 weight loss program and a yellow button under it saying “Get started now” To the right are two pictures, one of a woman in a blue dress with white polka dots, the other of a woman in a pink formfitting dress and text: Emma Jade lost 30.7 kg* and then *individual results may vary. There is a green box with text: Product Review 2024 Award Winner. At the bottom of screen is a white background and bold text: Discover how your habits shape your health!]
[Image changes as the screen scrolls down and then pauses. There is an embedded video to the left with a thumbnail of a man and woman dancing in a living room. Text to right: Transform your lifestyle. Lose the weight and keep it off for good. Created by CSIRO, Australia’s national science agency. Stay fuller for longer with delicious high protein recipes. Keep motivated with our supportive online community. Digital weight loss tools and app to keep you on track. Get a refund offer on selected plans. Below the text is a blue button: Learn more]
[Image changes as screen scrolls up and pauses. To the right of screen is a picture of a woman with short dark hair wearing a light blue long sleeved top and light brown pants peering into a fridge. Overlaid is a picture of a phone that has a screenshot of the Healthy Habits Quiz and a yellow circle that says “Takes less than 5 mins!” Above is a heading and subheading: Discover how your habits shape your health! The Healthy Habits Quiz taps into your habits, how strong they are and what triggers them. Your habits may be the key to long term weight loss. To the left of screen is a sign up box that asks for name, email and phone number and a blue box labelled Submit. Small print next to the tick box: I am at least 18 years old and agree to the terms of use and service. I would like to receive information about the CSIRO Total Wellbeing Diet programs and consent to receiving product and special offer emails in accordance with the privacy policy]
[Image changes as a cursor appears in the name box and the word Brenda appears. Cursor moves to email and it is filled in with brenda@gmail.com and then cursor moves to the phone number and the number 420 420 420 is entered. The cursor moves to fill in the tick box and then to press on Submit]
[Image changes to a logo and heading: CSIRO Total Wellbeing Diet. Below is a drawing of a lady sitting in front of a bowl of salad with a phone in her hand. There is a speech bubble coming from her phone that shows three symbols and three ticks. Text below: Behavioural scientists and CSIRO have designed the following questions to tap into your habits, how strong they are and what triggers them. Becoming aware of your habits can help with weight management. Don’t think too much abut any of the questions. There are no right or wrong answers. All of your answers are private and confidential. Under the text is a green button labelled START]
[Image changes as the website scrolls down and then up. At the top is a drawing of a man eating a salad and waving away a burger. There is a question: Where do you currently stand with managing your weight? Underneath are a series of boxes with a circle to select your answer: Feel like I am successfully doing it, am trying and making progress, have tried and am still trying, have tried and won’t try again, have tried and am planning to try again, recently started doing something, have decided to do something but not started, decided there was no need to do anything, have’t given it much thought/undecided]
[Image changes as cursor appears and clicks on “Have tried and am planning to try again” and clicks on a button labeled NEXT]
[Image changes to a new page. Text at top: These next questions explore how in control you are of your eating. Tempting foods = foods that tempt you to overeat. Eating intentions = how you plan to eat (e.g. avoiding tempting foods or eating healthy foods). I give up too easily on my eating intentions. Below this is a drawing of a man sitting on a bench seat looking deflated. Underneath is a scale from 1 to 5 with 1 marked as Never and 5 as Always. At the bottom are two green buttons, BACK and NEXT]
[Image changes as cursor appears, clicks on 4 and then on NEXT]
[Image changes to a heading: Which foods get in the way of managing your weight? Subheading: Check all that apply. Below are boxes in three rows with pictures that are labelled, left to right. Top: sweet biscuits, cakes muffins or scones, chocolate. Second: Confectionery, ice cream, dessert yoghurt. Third: Bread or rolls, cheese, nuts. Fourth: Savoury biscuits, pastries, muesli bars. Fifth: potato chips, processed meats, soft drinks. Sixth: Fruit juice, beer, wine. Seventh: Cider, other, none]
[Image changes as cursor appears and clicks on sweet biscuits, cheese, fruit juice. Cursor then clicks on NEXT]
[Image changes to heading: Thanks for completing the Healthy Habits Quiz! Subheading: You are ready to change your habits. Text: It’s great that you are thinking about managing your weight. A healthy diet and being active are essential foundations for weight management and practicing healthy habits can make this a reality. Use the tips on this page to help guide and inspire your next steps forward. Below the text is a drawing of a woman eating a salad while smiling and looking at her phone. There is a text speech bubble above the phone with three icons and three ticks. Below the drawing is a subheading: How strong are your eating habits?]
[Image changes as website scrolls down. Below the subheading is text: A habit means something that you do automatically without thinking much about it. Habits can be strong and ingrained in your daily life, or weak, meaning they have less power over you. Based on your answers to the quiz, consuming fruit juice is a moderate habit for you. Moderate habits may be tough to change because you are used to doing it most of the time. Concentrating on breaking this eating habit is likely important for helping you reach your health goals or boost weight loss Keep scrolling for our tips on breaking habits.]
[Image changes as website scrolls down. Subheading: Boosting your self-regulation skills could help improve your habits. Text below: Self-regulation means your capacity to manage your thoughts, emotions and actions, particularly in tempting situations. In other words, it’s your ability to notice when your actions are not aligning with your intensions and make changes as needed. Based on your responses to the quiz, self-regulation is an area where you can improve. Doing so will help you build new healthy habits, and break unhealthy ones. Here are some ways to boost self-regulation: Make concrete plans for responding to tempting situations, practice mindfulness or relaxation techniques to boost your self-awareness, set a specific and realistic goal to help you stay motivated eg snacking on nutritious foods such as vegetables, fruit or yoghurt, celebrate the small wins to improve confidence]
[Image changes as website scrolls down. Subheading: Your habits may be driven by cues in the environment, but emotions also play a part. There is a drawing underneath of two women talking in front of a coffee machine]
[Image changes as website scrolls down. Text: Cues in your environment can include the time of day, where you are, what your’e doing and who you’re with. Environmental cues are often visible and can be easier to identify than internal cues such as how you are feeling. How you respond to environmental cues can help you to manage your weight or reach your health goals. Here are some tips:]
[Image changes as website scrolls down. Text: Create reminders. If time of day is a trigger for you, use physical or digital reminders such as sticky notes, alarms, phone notifications or calendars to help remind you of the new habit you want to build]
[Image changes as website scrolls down. Text: Modify cues. If possible, remove the cues triggering your eating habits. For example, move tempting foods out of sight (e.g. keep biscuits high up in the pantry) or change your routine to avoid tempting situations (e.g. drive a different route home from work to avoid going past a fast food restaurant]
[Image changes as website scrolls down. Text: Replace with alternatives. Replace your old habits with healthier ones (e.g. if you drink a glass of wine when you come from work to feel less stressed, replace the wine glasses in the cupboard with tea bags and cups). Or you may want to replace a takeaway menu on your fridge with a healthy recipe]
[Image changes as website scrolls down. Text: New environments. Our environments often contain cues that prompt certain habits. By changing your environment you disrupt these cues, making it easier to break unwanted habits. Think about natural changes that may occur in your life such as starting a new job or moving house, which might prompt you to start walking or riding a bike to work. This new environment provides an opportunity to create new healthier routines]
[Image changes as website scrolls down. Text: Find new coping mechanisms. Occasionally eating as a quick pick-me-up may not be an issue, but if you find that you rely on it, try to find other ways to deal with strong emotions. Make sure that these fulfill the same underlying needs or desires (e.g. switch to a cup of herbal tea which can be soothing when you’re feeling stressed). If not, pick another option that a works for you (e.g. going for a walk).]
[Image changes as website scrolls down. Text: Identify physical hunger. Try to take notice of the sensations that are linked with feeling physically hungry versus emotionally hungry. Your body has natural hunger signals that tell you when you need to eat and when you are full. Emotional hunger refers to a drive to eat something (often tasty) when we are not physically hungry and is often linked to pleasure seeking. Writing down your emotions in a journal may help you to keep track of your key eating triggers. Once you start noticing your emotions and how they affect what you eat, you will be able to practice accepting them and notice that they pass with time without needing to reach for food]
[Image changes as website scrolls down. Subheading: More tips to make new habits stick. Text: Identifying the cues that drive your eating habits is essential for reshaping your habits, improving your health and your managing weight. There are two main ways to break up with our old habits: change the cue or change your response. Some cues can be easily adjusted or avoided, like removing a biscuit jar from sight, while others, such as driving home from work or feeling a certain emotion, are more challenging to modify. When we cannot easily change a cue, you may want to try changing your response to the cue instead]
[Image changes as website scrolls down. Text: Below are some tips that may help you to build better habits. Monitor progress. Keep track of progress towards your goals using tools such as journal, apps for habit trackers. Monitoring helps you stay accountable and adjust your strategies as needed. Reward yourself for making progress and staying on track]
[Image changes as website scrolls down. Text: Start small. Break the habit that you want to change down into smaller, more manageable steps. Focus on making gradual progress rather than trying to change everything all at once. Try to focus on changing one habit at a time. Be persistent. Breaking old habits takes time and effort, especially if your habits were strong and ingrained. Be patient with yourself and stay committed to the process, even if setbacks or challenges occur along the way]
[Image changes as website scrolls down. Text: Practice flexibility. While breaking old habits and building better habits involves consistency (think same time, same place etc), it’s also important o practice being flexible. This might mean eating a piece of fruit with your morning cup of tea, but trying out different types of fruit, or being open to adapting your health goals as circumstances change]
[Image changes as website scrolls down. Text: Piggybacking on a habit. Piggybacking means attaching a new healthy habit that you want to build to an existing healthy habit. Start by identifying the existing habit and link the new behaviour. For examples if you want to eat more fruit, you could add this to your morning routine of drinking a cup of tea. Make a commitment to perform the new behaviour every time you engage in the existing habit. Over tamest his repetition helps reinforce the connection before the two behavioural the new habit will eventually feel as ingrained as the old one. It can be an effective way to incorporate new behaviours into your life as it leverages the power of existing routines to make change easier and more sustainable.]
[Image changes as website scrolls down. Text: Make it fun. Temptation bundling means pairing an activity we want to do with an activity that we don’t want to do. By combining something enjoyable with something less so, it increases our motivation to engage in the less desirable thing and helps us reach our long-term goals. This might look like only watching your favourite TV show while riding an exercise bike or listening to your favourite podcast while eating a healthy snack. Creating a positive link between the two activities will help you stick with your healthy eating goals. Connect with others. Reaching out to others who are looking to change a habit or joining the CSIRO Total Wellbeing Diet online community is a great way to connect with new friends and stay focused on a healthy lifestyle. All members are invited to join a private Facebook group where the support and motivation are off the charts!]
[Image appears of a website. Top left is the CSIRO logo and Total Wellbeing Diet. Tabs across the screen on a navy background are The Diet, Results, Pricing, Resources, Login. Next to those are a blue button labelled Free Healthy Habits Quiz and a yellow button labelled Join Now. Below these are a blue screen with a logo of a 10 with a party hat and candle and text next to it: Celebrating 10 years of changing lives. Below is text: Lose weight, gain life! Rated Australia’s no.1 weight loss program and a yellow button under it saying “Get started now” To the right are two pictures, one of a woman in a blue dress with white polka dots, the other of a woman in a pink formfitting dress and text: Emma Jade lost 30.7 kg* and then *individual results may vary. There is a green box with text: Product Review 2024 Award Winner. At the bottom of screen is a white background and bold text: Discover how your habits shape your health!]
[Image changes as the screen scrolls down and then pauses. There is an embedded video to the left with a thumbnail of a man and woman dancing in a living room. Text to right: Transform your lifestyle. Lose the weight and keep it off for good. Created by CSIRO, Australia’s national science agency. Stay fuller for longer with delicious high protein recipes. Keep motivated with our supportive online community. Digital weight loss tools and app to keep you on track. Get a refund offer on selected plans. Below the text is a blue button: Learn more]
[Image changes as screen scrolls up and pauses. To the right of screen is a picture of a woman with short dark hair wearing a light blue long sleeved top and light brown pants peering into a fridge. Overlaid is a picture of a phone that has a screenshot of the Healthy Habits Quiz and a yellow circle that says “Takes less than 5 mins!” Above is a heading and subheading: Discover how your habits shape your health! The Healthy Habits Quiz taps into your habits, how strong they are and what triggers them. Your habits may be the key to long term weight loss. To the left of screen is a sign up box that asks for name, email and phone number and a blue box labelled Submit. Small print next to the tick box: I am at least 18 years old and agree to the terms of use and service. I would like to receive information about the CSIRO Total Wellbeing Diet programs and consent to receiving product and special offer emails in accordance with the privacy policy]
[Image changes as a cursor appears in the name box and the word Brenda appears. Cursor moves to email and it is filled in with brenda@gmail.com and then cursor moves to the phone number and the number 420 420 420 is entered. The cursor moves to fill in the tick box and then to press on Submit]
[Image changes to a logo and heading: CSIRO Total Wellbeing Diet. Below is a drawing of a lady sitting in front of a bowl of salad with a phone in her hand. There is a speech bubble coming from her phone that shows three symbols and three ticks. Text below: Behavioural scientists and CSIRO have designed the following questions to tap into your habits, how strong they are and what triggers them. Becoming aware of your habits can help with weight management. Don’t think too much abut any of the questions. There are no right or wrong answers. All of your answers are private and confidential. Under the text is a green button labelled START]
[Image changes as the website scrolls down and then up. At the top is a drawing of a man eating a salad and waving away a burger. There is a question: Where do you currently stand with managing your weight? Underneath are a series of boxes with a circle to select your answer: Feel like I am successfully doing it, am trying and making progress, have tried and am still trying, have tried and won’t try again, have tried and am planning to try again, recently started doing something, have decided to do something but not started, decided there was no need to do anything, have’t given it much thought/undecided]
[Image changes as cursor appears and clicks on “Have tried and am planning to try again” and clicks on a button labeled NEXT]
[Image changes to a new page. Text at top: These next questions explore how in control you are of your eating. Tempting foods = foods that tempt you to overeat. Eating intentions = how you plan to eat (e.g. avoiding tempting foods or eating healthy foods). I give up too easily on my eating intentions. Below this is a drawing of a man sitting on a bench seat looking deflated. Underneath is a scale from 1 to 5 with 1 marked as Never and 5 as Always. At the bottom are two green buttons, BACK and NEXT]
[Image changes as cursor appears, clicks on 4 and then on NEXT]
[Image changes to a heading: Which foods get in the way of managing your weight? Subheading: Check all that apply. Below are boxes in three rows with pictures that are labelled, left to right. Top: sweet biscuits, cakes muffins or scones, chocolate. Second: Confectionery, ice cream, dessert yoghurt. Third: Bread or rolls, cheese, nuts. Fourth: Savoury biscuits, pastries, muesli bars. Fifth: potato chips, processed meats, soft drinks. Sixth: Fruit juice, beer, wine. Seventh: Cider, other, none]
[Image changes as cursor appears and clicks on sweet biscuits, cheese, fruit juice. Cursor then clicks on NEXT]
[Image changes to heading: Thanks for completing the Healthy Habits Quiz! Subheading: You are ready to change your habits. Text: It’s great that you are thinking about managing your weight. A healthy diet and being active are essential foundations for weight management and practicing healthy habits can make this a reality. Use the tips on this page to help guide and inspire your next steps forward. Below the text is a drawing of a woman eating a salad while smiling and looking at her phone. There is a text speech bubble above the phone with three icons and three ticks. Below the drawing is a subheading: How strong are your eating habits?]
[Image changes as website scrolls down. Below the subheading is text: A habit means something that you do automatically without thinking much about it. Habits can be strong and ingrained in your daily life, or weak, meaning they have less power over you. Based on your answers to the quiz, consuming fruit juice is a moderate habit for you. Moderate habits may be tough to change because you are used to doing it most of the time. Concentrating on breaking this eating habit is likely important for helping you reach your health goals or boost weight loss Keep scrolling for our tips on breaking habits.]
[Image changes as website scrolls down. Subheading: Boosting your self-regulation skills could help improve your habits. Text below: Self-regulation means your capacity to manage your thoughts, emotions and actions, particularly in tempting situations. In other words, it’s your ability to notice when your actions are not aligning with your intensions and make changes as needed. Based on your responses to the quiz, self-regulation is an area where you can improve. Doing so will help you build new healthy habits, and break unhealthy ones. Here are some ways to boost self-regulation: Make concrete plans for responding to tempting situations, practice mindfulness or relaxation techniques to boost your self-awareness, set a specific and realistic goal to help you stay motivated eg snacking on nutritious foods such as vegetables, fruit or yoghurt, celebrate the small wins to improve confidence]
[Image changes as website scrolls down. Subheading: Your habits may be driven by cues in the environment, but emotions also play a part. There is a drawing underneath of two women talking in front of a coffee machine]
[Image changes as website scrolls down. Text: Cues in your environment can include the time of day, where you are, what your’e doing and who you’re with. Environmental cues are often visible and can be easier to identify than internal cues such as how you are feeling. How you respond to environmental cues can help you to manage your weight or reach your health goals. Here are some tips:]
[Image changes as website scrolls down. Text: Create reminders. If time of day is a trigger for you, use physical or digital reminders such as sticky notes, alarms, phone notifications or calendars to help remind you of the new habit you want to build]
[Image changes as website scrolls down. Text: Modify cues. If possible, remove the cues triggering your eating habits. For example, move tempting foods out of sight (e.g. keep biscuits high up in the pantry) or change your routine to avoid tempting situations (e.g. drive a different route home from work to avoid going past a fast food restaurant]
[Image changes as website scrolls down. Text: Replace with alternatives. Replace your old habits with healthier ones (e.g. if you drink a glass of wine when you come from work to feel less stressed, replace the wine glasses in the cupboard with tea bags and cups). Or you may want to replace a takeaway menu on your fridge with a healthy recipe]
[Image changes as website scrolls down. Text: New environments. Our environments often contain cues that prompt certain habits. By changing your environment you disrupt these cues, making it easier to break unwanted habits. Think about natural changes that may occur in your life such as starting a new job or moving house, which might prompt you to start walking or riding a bike to work. This new environment provides an opportunity to create new healthier routines]
[Image changes as website scrolls down. Text: Find new coping mechanisms. Occasionally eating as a quick pick-me-up may not be an issue, but if you find that you rely on it, try to find other ways to deal with strong emotions. Make sure that these fulfill the same underlying needs or desires (e.g. switch to a cup of herbal tea which can be soothing when you’re feeling stressed). If not, pick another option that a works for you (e.g. going for a walk).]
[Image changes as website scrolls down. Text: Identify physical hunger. Try to take notice of the sensations that are linked with feeling physically hungry versus emotionally hungry. Your body has natural hunger signals that tell you when you need to eat and when you are full. Emotional hunger refers to a drive to eat something (often tasty) when we are not physically hungry and is often linked to pleasure seeking. Writing down your emotions in a journal may help you to keep track of your key eating triggers. Once you start noticing your emotions and how they affect what you eat, you will be able to practice accepting them and notice that they pass with time without needing to reach for food]
[Image changes as website scrolls down. Subheading: More tips to make new habits stick. Text: Identifying the cues that drive your eating habits is essential for reshaping your habits, improving your health and your managing weight. There are two main ways to break up with our old habits: change the cue or change your response. Some cues can be easily adjusted or avoided, like removing a biscuit jar from sight, while others, such as driving home from work or feeling a certain emotion, are more challenging to modify. When we cannot easily change a cue, you may want to try changing your response to the cue instead]
[Image changes as website scrolls down. Text: Below are some tips that may help you to build better habits. Monitor progress. Keep track of progress towards your goals using tools such as journal, apps for habit trackers. Monitoring helps you stay accountable and adjust your strategies as needed. Reward yourself for making progress and staying on track]
[Image changes as website scrolls down. Text: Start small. Break the habit that you want to change down into smaller, more manageable steps. Focus on making gradual progress rather than trying to change everything all at once. Try to focus on changing one habit at a time. Be persistent. Breaking old habits takes time and effort, especially if your habits were strong and ingrained. Be patient with yourself and stay committed to the process, even if setbacks or challenges occur along the way]
[Image changes as website scrolls down. Text: Practice flexibility. While breaking old habits and building better habits involves consistency (think same time, same place etc), it’s also important o practice being flexible. This might mean eating a piece of fruit with your morning cup of tea, but trying out different types of fruit, or being open to adapting your health goals as circumstances change]
[Image changes as website scrolls down. Text: Piggybacking on a habit. Piggybacking means attaching a new healthy habit that you want to build to an existing healthy habit. Start by identifying the existing habit and link the new behaviour. For examples if you want to eat more fruit, you could add this to your morning routine of drinking a cup of tea. Make a commitment to perform the new behaviour every time you engage in the existing habit. Over tamest his repetition helps reinforce the connection before the two behavioural the new habit will eventually feel as ingrained as the old one. It can be an effective way to incorporate new behaviours into your life as it leverages the power of existing routines to make change easier and more sustainable.]
[Image changes as website scrolls down. Text: Make it fun. Temptation bundling means pairing an activity we want to do with an activity that we don’t want to do. By combining something enjoyable with something less so, it increases our motivation to engage in the less desirable thing and helps us reach our long-term goals. This might look like only watching your favourite TV show while riding an exercise bike or listening to your favourite podcast while eating a healthy snack. Creating a positive link between the two activities will help you stick with your healthy eating goals. Connect with others. Reaching out to others who are looking to change a habit or joining the CSIRO Total Wellbeing Diet online community is a great way to connect with new friends and stay focused on a healthy lifestyle. All members are invited to join a private Facebook group where the support and motivation are off the charts!]