{
  "schema": "vedokrok.public-item.v1",
  "release_id": "MHC-RPUB-20260920-75ad787a",
  "url": "/knowledge/treat-a-behavior-plan-as-scaffolding-until-repeated-behavior-proves-it-works",
  "id": "MHC-D-RESEARCH-0909",
  "version": "0.1.0",
  "title": "Treat a behavior plan as scaffolding until repeated behavior proves it works",
  "summary": "Planning can support repetition; it cannot substitute for repetition.",
  "kind": "checklist",
  "body": "Habit research supports planning and behavioral regulation as facilitators, but a 2025 digital-detox RCT found planning increased self-efficacy without significantly reducing smartphone usage. Keep the plan only if it changes what actually happens. Add friction, preparation or a better cue when intention remains trapped on paper.",
  "limits": [
    "One digital-use RCT does not invalidate planning broadly; it shows planning effects need behavioral verification."
  ],
  "topics": [
    "union-habit-daily-operating-system"
  ],
  "intents": [],
  "source_ids": [
    "RS-0B2431D813E1D107"
  ],
  "evidence": [
    {
      "claim": "A 2025 randomized digital-detox planning intervention increased self-efficacy but did not significantly reduce total smartphone usage.",
      "source_id": "RS-0B2431D813E1D107",
      "role": "supports",
      "note": "One digital-use RCT does not invalidate planning broadly; it shows planning effects need behavioral verification.",
      "locator": "See source record"
    }
  ],
  "use_when": [
    "You have a detailed habit plan but objective behavior is not changing."
  ],
  "avoid_when": [
    "One digital-use RCT does not invalidate planning broadly; it shows planning effects need behavioral verification."
  ],
  "example": "A beautifully written 'read instead of scroll' plan has not worked until reading replaces at least some actual scrolling episodes.",
  "check": "Planning is judged by behavior it enables rather than by how organized or motivated it feels.",
  "checklist": [
    "The plan names an observable behavior.",
    "Actual repetitions are tracked lightly.",
    "Self-efficacy is not used as a substitute for behavior change.",
    "If repetitions do not rise, change the environment or cue rather than adding more plan detail."
  ],
  "sources": [
    {
      "id": "RS-0B2431D813E1D107",
      "title": "Planning a digital detox: Findings from a randomized controlled trial to reduce smartphone usage time",
      "url": "https://www.sciencedirect.com/science/article/pii/S0747563225000718"
    }
  ],
  "relations": [
    {
      "from": "MHC-D-RESEARCH-0909",
      "to": "MHC-D-RESEARCH-0885",
      "type": "compare_with",
      "url": "/knowledge/do-not-count-a-digital-detox-plan-as-behavior-change"
    }
  ],
  "collections": [
    {
      "id": "RC-886B56010DBE46F3",
      "title": "Build habits for real time scales, stable cues and automatic starts",
      "url": "/collections/build-habits-for-real-time-scales-stable-cues-and-automatic-starts"
    }
  ]
}