When it comes to our diet, we often get advice to “eat healthier” or to “eat more fresh foods and less junk.” But those recommendations are too fuzzy to be effective. For people to change, they’ve got to know exactly what’s expected of them.

Enter Michael Pollan, whose Food Rules are clear and pragmatic:

#11 Avoid foods you see advertised on television.

#36 Don’t eat breakfast cereals that change the color of the milk.

#58 Do all your eating at a table.

For more rules and Pollan’s explanations for each one, check out this article.

If you are trying to change behavior at home or at work — even if the change has nothing to do with nutrition — you’d do well to use these rules as a template.