Table 3 Elements of the mHealth intervention and applied behavior change techniques

Activity tracking

• The activity tracking feature will enable participants to monitor their progress toward PA goals by providing real-time data on steps taken, calories burned, and distance traveled. This data will help users assess their activity levels and identify areas for improvement.

• Activity trackers will play a crucial role in regulating behavior by offering structure, motivation, and feedback, which are essential for adopting and maintaining healthy habits.

• BCTs applied: self-monitoring of behavior, prompts/cues, and habit formation.

Daily, during months 1–3

• Participants in the intervention group will be provided with activity trackers, which they will wear on their wrists to track their daily step counts and activity levels accurately.

Goal setting

• Goal setting will be a key element of behavioral regulation, providing participants with direction and motivation to manage and adapt their behaviors to achieve desired outcomes. It will empower individuals to take control of their actions and make consistent progress.

• Achieving short-term goals will enhance self-efficacy, a critical factor in behavioral regulation. Participants who feel confident in their ability to succeed will be more likely to engage in and sustain behaviors that contribute to reaching their goals

• BCTs applied: Behavioral goal setting, self-monitoring of behavior, and habit formation.

Biweekly, during months 1–3

• Participants will set biweekly health behavior goals using the web app.

• Before goal setting, they will receive guidance on formulating personal, realistic, and challenging objectives.

• Participants will set daily calorie intake targets for healthy eating, specifying appropriate portions from the 4 food groups: whole grains, protein, vegetables, and fruits.

• For PA, the goal will be to establish a daily step count.

• They will also set stand-up goals to ensure they move around after every hour of sitting.

Reminders

• Reminders will act as cues to prompt specific behaviors at designated times, helping participants remember important tasks or activities and supporting adherence to routines or schedules.

• Reminders will be a practical tool for behavioral regulation, providing essential prompts to initiate, maintain, and adjust behaviors in line with personal goals.

• BCTs Applied: Prompts/cues, habit formation.

Daily, during months 1–3

• Participants will be encouraged to use the web app to set reminders for standing up and logging their behaviors. Notifications for these reminders will be sent through the LINE messaging platform.

Behavior logging

• Behavior logging will be a crucial element of behavioral regulation, providing participants with a structured method to track, understand, and adjust their behaviors.

• It will help bridge the gap between intention and action, enabling participants to take control of their habits and systematically work toward achieving their goals.

• BCTs applied: Self-monitoring of behavior and habit formation.

Daily, during months 1–3

• Participants will log their daily health behaviors via the web app, including dietary intake, PA, and stand-up occurrences.

• The platform will be essential in educating participants about appropriate portion sizes for whole grains, proteins, vegetables, and fruits, helping them track their dietary behaviors more accurately.

Personalized advice

• Personalized advice will offer tailored guidance that aligns with each participant’s unique circumstances and goals. This customization will make the advice more relevant and actionable, increasing the likelihood of adherence.

• By delivering tailored, context-specific guidance, the advice will help participants regulate their behavior more effectively while boosting their confidence in achieving their goals.

• BCTs applied: Feedback on behavior, behavior substitution, and discrepancy between current behavior and goal.

Daily, during months 1–3

• Advice will be tailored to each participant based on their actual behavior performance and goal-setting status.

• After logging their behaviors, participants will receive personalized advice that provides encouragement and positive reinforcement to acknowledge their progress and efforts.

Electronic educational booklets

• The educational booklets will aim to increase participants’ knowledge, develop practical skills, and raise awareness about key health topics, motivating them to initiate and maintain behavior changes.

• These booklets will play a critical role in promoting behavioral regulation and self-efficacy by providing the knowledge and skills necessary for participants to effectively manage their behaviors and believe in their ability to achieve their health goals.

• BCTs applied: Instruction on how to perform the behavior, problem solving, information about health consequences, demonstration of the behavior, credible source, action planning, and behavior substitution.

2 booklets will be provided monthly during months 1–3

6 educational booklets will be developed and organized into two main themes: “Sit Less, Move More” and “Healthy Eating.” The topics covered in the booklets will include:

1–1 Understanding sitting less and moving more: (1) Benefits of sitting less and moving more; (2) Sedentary behavior and sitting posture; (3) Overview of PA; (4) Recommended amounts for sitting less and moving more; (5) Top 10 tips for staying active during workdays; (6) Strategies for incorporating movement into the workplace.

1–2 Fundamentals of healthy eating: (1) Importance of healthy eating; (2) Various food groups and their nutritional value; (3) Recommendations for healthy eating; (4) Practical advice for healthier food choices when dining out.

2–1 Simplifying “sit less, move more”: (1) Walking for health; (2) Top 10 tips for staying active outdoors and at home; (3) Incorporating movement anytime, anywhere.

2–2 Nutrition at your fingertips: tasty and nutritious: (1) Tips for creating an environment conducive to healthy eating; (2) Simple, healthy recipes.

3–1 Health considerations for standing and PA: (1) Health impacts of prolonged standing and how to mitigate them; (2) Safety considerations for PA; (3) Tips and resources for active leisure.

3–2 Vibrant eating: nutrition and safety: (1) PA and nutrition; (2) Nutrition labels; (3) Food certification labels; (4) Food hygiene and safety.

Electronic motivational booklets

• Motivational booklets will be designed to enhance both intrinsic and extrinsic motivation, encouraging participants to initiate and persist in their efforts to achieve their health goals, even when faced with obstacles.

• These booklets will aim to increase participants’ engagement in healthy behaviors by making the process more interesting and rewarding, while reinforcing the importance of their set goals. By reminding participants of the value and benefits of achieving their objectives, the booklets will help align their daily actions with long-term goals.

• BCTs applied: Behavioral goal setting, instruction on how to perform the behavior, problem solving, demonstration of the behavior, credible source, action planning, behavior substitution, and self-monitoring of outcomes of behavior

Biweekly, during months 1–3

6 motivational booklets will be created to help participants stay motivated, overcome challenges, and persist in their pursuit of better health. The topics covered will include:

1. Setting goals: Guidance on how to establish realistic and achievable goals for both short-term and long-term healthy behaviors.

2. Overcoming obstacles: Strategies for identifying and overcoming barriers to adopting healthy behaviors.

3. Avoiding temptations: Practical advice for resisting distractions and temptations that may impede progress.

4. Preventing relapse: Techniques for maintaining achievements and preventing setbacks.

5. Maintaining motivation: Strategies for fostering ongoing enthusiasm for an active lifestyle and healthy eating.

6. Sustaining good habits: Approaches for integrating the principles of “sit less, move more, eat healthily” into daily routines.

Individual and team challenges

• The challenges will be designed to boost engagement and motivation by incorporating elements of both competition and cooperation.

• These challenges will encourage participants to set specific, short-term goals within a fun and competitive environment.

• Challenges support behavioral regulation by providing structured goals and feedback, enhance self-efficacy via achievements and vicarious learning, and offer social support through team-based activities.

• BCTs applied: Social support, social comparison, and rewards

Biweekly, during months 1–3

• Within the web app, participants will be able to monitor their progress through the “My Performance” section under the “Health Ranking” feature. This will allow them to compare their rankings with their peers and view their team’s ranking in relation to other groups.

• Rankings for both individual and team challenges will be based on performance metrics related to health behaviors (i.e., sitting less, moving more, and healthy eating). The top 3 individual performers and the leading team will receive recognition and awards from the company’s senior management.

• The program leveraged a team-based approach and offered incentives, such as prizes, to encourage active participation, setting goals, and achieving these goals.