We have to make so many choices every day that often we make them on autopilot. Our decisions are influenced by the world around us and, despite what you may think, not by carefully thought through logic alone.
Let me introduce the concept of ‘nudging’. It involves making simple changes to your ‘choice environment’ to guide your decisions in the right direction. You can use this nudging concept to your advantage by a) making it easier to make the desired choice and b) by increasing your motivation to make that choice.
Step 1 Identify the specific behaviour you want to change
First, identify the specific behaviour that you want to change. Ask yourself “if someone was watching me what would they say I was doing?”
Imagine that you’ve decided to “exercise regularly”. What behaviours could you choose to do to make that change? For example, go to the gym 3 times a week, take the stairs instead of the lift, go for a walk every evening after dinner.
Step 2 Design your nudge
Once you have identified a specific behaviour you can then design your personalised nudge. The key thing here is to make it easier for you to make the right choice.
One way to do this is to add prompts and cues to the world around you. These are reminders placed in your environment about what is important to you. Some examples are:
Commitment: Make a commitment and make it public. For example, write out a commitment postcard like the one below and stick it on your fridge door for everyone to see. We are more likely to change our behaviour if we write it down and make it public.
Schedule reminders and alarms: Add the time into your calendar with an alert to remind you to do the behaviour (e.g. go for a walk after dinner).
Monitoring prompts: Make a note every time you do the behaviour and record how you felt after it. You could simply use a paper notebook or diary or use a tracking app.
Visual prompts: There are many different visual prompts that you could use to make it easier to do the behaviour you want. The key is to find a visual prompt that works for you and the behaviour you are trying to change. Here are some examples for different behaviours:
Apparently placing pictures of eyes on your desk helps you to snack less and work more! (I’ve yet to try that one out!).
If you want to drink more water you could buy a bottle with time marks on the side to remind you to drink more frequently.
Research has shown that using a smaller sized plate can help you eat less at mealtimes.
If you want to eat more fruit place a fruit bowl (filled with fruit) within your vision and within arm’s reach on your desk.
Leave your gym gear packed and at your front door to remind you to go to the gym.
Making long term change is more easily accomplished by gradually introducing small changes for one specific behaviour. ‘Nudging’ using prompts and cues in the world around you is a good way of making these changes by taking small steps.
Remember this is about making it easier for you to make the desired choice and increasing your motivation to make that choice.
What could you change about your environment to make your desired behaviour more likely to happen?
Best wishes
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Behaviour Works aim is simple. To help make change happen in your personal, family or working life. Every week we help people across the world with their own change journey with our ‘Making Change Happen’ online training. Check us out at Behaviour Works.
Toolbox photo by Susan Holt Simpson on Unsplash
Clock Photo by Malvestida Magazine on Unsplash
Notebook Photo by Nick Morrison on Unsplash
Eyes Photo by Amanda Dalbjörn on Unsplash
