What is “behavior change,” and how does it help people thrive? Understood.org’s Expertise and Behavioral Health Innovation team explains

We recently introduced the SPARC model, which shares what it means to thrive and how we can determine progress toward thriving. Thriving is a term that can sound vague and out of reach, but it simply means growing and succeeding in a way that fits your needs, goals, and values. It takes into account how external circumstances affect how you manage certain situations. And it isn’t all-or-nothing.

We all want to thrive. But that raises an important question: How can we actually make progress? 

This brings us to another term that can feel vague or even clinical: behavior change. 

Change is hard for anyone. But when we talk about changing behavior and making progress on thriving, we aren’t talking about dramatic, overnight transformations. It comes down to small behavior changes that add up to big change over time.

It’s about small, intentional shifts in how you think, feel, or act.

That might look like:

• Trying a new strategy to stay organized

• Reframing a negative thought

• Asking for support

• Supporting a friend 

• Taking one step toward a goal that previously felt out of reach

On their own, these actions can seem small. But over time, they add up. As the proverb goes, “Little by little, a little becomes a lot.”

One reason change can feel hard is because we often think of it as a single decision: Change or don’t change.

In reality, change is a process. Researchers often describe it in stages:

• Stage 1: Not yet thinking that change is needed

• Stage 2: Starting to recognize a change exists

• Stage 3: Intending to take action to change, but haven’t yet

• Stage 4: Actively changing behavior, experiences, or environment

• Stage 5: Working to maintain progress following the change

Someone might be aware of a challenge but not ready to act yet. Someone else might try a strategy, stop, and try again later. That’s all part of the process.

Every stage counts. And importantly, the journey isn’t linear.

When building tools, programs, or offerings to promote positive change, it’s important to remember that change rarely comes from a single breakthrough moment. And it takes more than simply telling someone to change. Change happens when people are given the right support at the right time. It happens when they’re taken to the very next step based on where they are in their journey, and in alignment with their needs and preferences.

That’s because behavior change works best when it:

• Meets people where they are

• Feels doable in the moment

• Connects directly to real-life challenges

When that happens, small actions start to build momentum. Confidence grows. New habits form. And over time, those changes can lead to meaningful outcomes.

We know there’s no shortage of advice, tools, and resources out there. But not all of them lead to real change. At Understood, our approach is grounded in behavioral science and designed around five key ideas:

1. It’s grounded in evidence.

We draw from research-backed approaches like cognitive behavioral techniques, parent training, behavioral activation, and self-determination theory. We leverage decades of science to inform what will be most effective for our audience. 

2. It’s rooted in understanding.

“Nothing about us without us.” If we’re designing a tool for women with ADHD, women with ADHD will be involved in the design. If we’re designing for parents, parents will be involved in the design. Working hand-in-hand with the communities we build for is non-negotiable.

3. It’s designed with personalization in mind.

No two people have the same experiences, challenges, or goals. Effective support needs to reflect that. While no tool can fully capture every individual context, our pathways adapt to a person’s context, rather than offering a generic “one size fits all” solution.

4. It’s brief and shows up at the right moment.

Timing matters. The most helpful support is the kind that meets someone in the moment they need it. And it’s efficient with their time. 

5. It’s effective.

We evaluate our offerings to ensure that they meet the needs of our audiences by producing positive behavior change and supporting them on their paths to thriving.

Many tools are built for the “average” user to change their behavior in some way. But what about the people those tools don’t work for?

At Understood, we take a different approach: We design for neurodivergent communities who might have been overlooked or underserved by traditional solutions.

That includes people who:

• Haven’t found success with generic advice

• Struggle to access or benefit from traditional systems

• Need support that reflects how they learn and think differently

When something works for people with the most complex or unmet needs, it often works better for everyone. For example, curb cuts and wheelchair ramps were designed for people with mobility challenges — but they also make life easier for parents with strollers, travelers with luggage, and delivery workers.

If thriving is about the intersection of growth and real-world success, then behavior change is what makes thriving possible.

Every small step — every strategy tried, every moment of progress — can strengthen one or more parts of the SPARC framework. For example:

• Self-concept: Practicing positive self-talk by replacing “I’m bad at this” with “I’m still learning”

• Purpose and meaning: Reminding yourself why a task matters before starting it

• Autonomy: Pausing before reacting to consciously choose your next step

• Relationships: Reaching out to a friend to get or give support

• Capacity: Gaining a new skill, or making small progress on an existing one

Over time, these shifts don’t just solve individual challenges. They create a ripple effect across someone’s life.

Interested in learning more about behavior change or how a thriving model could reshape your program design and evaluation? Want to join us in continuing to get the 70 million people who learn and think differently in the U.S. on a path to thriving?

We’d welcome the conversation. We’re always looking to collaborate and partner with others on our research and beyond. Reach out to our team at evaluation@understood.org to learn more.