The “Just Do It” Pedometer Intervention: Change Your Life, One Step at a Time.



The “Just Do It” intervention is based on the theory of self-efficacy. The theory was originally developed in the 1970s by Albert Bandura who was studying individuals who suffered from a phobic disorder of snakes. Upon observing that self-belief facilitated changes in arousal and behavior, he began exploring the function of self-referent thought in human psychological processes.

Self-efficacy is defined as a belief in one’s own capabilities. It is the belief and expectation in one’s own ability to successfully perform the necessary tasks and behaviors, and manage all obstacles that arise. As a tenet of social cognitive theory, changes in self-efficacy have crucial behavioral implications and benefits (Bandura, 1977; Bandura, 1982).

The “Just Do It” Intervention attempts to increase your self-efficacy using a simple yet effective method.

Intervention Problem:

We at the “Just Do It” Intervention team have identified self-image as a major factor that prohibits individuals from engaging in sports and physical activity. Often times individuals categorize themselves as the type of person who doesn’t workout, or isn’t into sports, and this can be a difficult problem to overcome. Well now you don’t have to overcome it alone! The”Just Do It” intervention provides a path through which individuals can finally shed this rigid self-image and develop a completely new one which allows for the fun things in life: running, biking, swimming, playing basketball, tennis, soccer, etc. Stick with us, and before you know it you will be playing like one of these stars:


Intervention Process:

The “Just Do It” Intervention uses a pedometer as a method to track daily physical activity accomplishments. Participants are made aware of their daily walking activity (by counting steps), which is a structured and modified form of the goal behavior (physical activity in the form of running, biking, team sports, etc.). Participants become in tune their own physical activity prowess and skill, which becomes the basis for a change in self-image.

The “Just Do It” Intervention triggers a change in self-efficacy in order to transform the restricting self-image that inhibits people from participating in physical activity and sports. We predict that using a pedometer will elicit the desired increase in self-efficacy, which results in increased long-term physical activity and sports participation.


Intervention Details:

Participants in the “Just Do It” Intervention are given pedometers for eight weeks, at which time their physical self-efficacy levels are measured using the Physical Self-Efficacy Scale (Ryckman, Robbins, Thornton, & Cantrell, 1982). A follow-up test is administered six weeks after the post-test, in which changes in sports and physical activity participation are measured.

Come join our team and let the “Just Do It”  Intervention change your life, one step at a time!


Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191-215.

Bandura, A. (1982). Self-efficacy mechanism in human agency. American Psychologist, 37(2), 122-147

Ryckman, R., Robbins, M., Thornton, B., Cantrell, P. (1982). Development and validation of a    physical self-efficacy scale. Journal of Personality and Social Psychology, 42(5), 891-900.

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