I’ve been thinking about nudge theory. You know, the theory that minimises any gremlins and simply allows you to fall into a good habit by putting things around you in place to help ‘nudge you’?
Here is a general definition I have found: “Nudges employ subtle cues or prompts to influence decision-making without imposing mandates.” Wikipedia has a whole article about nudging, although I’m not too fond of the way it associates nudging with the concept of compliance. ( en.m.wikipedia.org/wiki/Nud... )
And there are subtle distinctions in the scientific world between motivational strategies and nudging. A good discussion is this rather deep-dive by the BBC/TheConversation from 2022: bbc.com/future/article/2022...
But for the purpose of this challenge, I’ll give my rather simple definition: ”Nudging is the magic that dissolves the glue that keeps you on the couch”
And that’s what this challenge is about: seeking out those magic ingredients that help nudge you out the door or onto your treadmill!
I’ve realised reading above article that I actually use ‘nudges’ myself in various ways, the latest being my hunt for a whole month of red circles on my iPhone fitness app. Of course, question remains, who does the nudging? Me or Apple Inc?
But there are also other nudges, like promising myself little rewards for achievements. The last nudge was to achieve running and walking regularity again, so I promised myself a reward if I manage 3 runs, 2 walks 5 rows for each week of the month. My reward was getting something I needed anyway, a second set of compression sleeves for my tight calves, so that I could have one in the wash and still have a set to wear.
I find nudges like these are win-wins. They have worked for me. (February 2024, I am an all-red-circle achiever, and my 2nd set of compression sleeves have already had various outings!)
So, I wondered if nudges might be a good thing to base our March challenge on, helping us to find what gets us out there on our walks.
My top nudges:
1) Keep a fitness diary where I visually see my progress and can tick off all my various short to long-term goals
2) Prepare a music playlist for different walking contexts. For instance, a list with songs about rain just made me go out in the rain. I couldn’t let that playlist go to waste, could I?
3) Put my walks into my work calendar, as when I get to that slot, it just tells me what to do! And who isn’t ruled by their work diary?
4) I’ve also used immersive, story based apps in the past, that unfold with distance covered. Want to know what happens next? Get another kilometre in!
5) And, of course, I’ve also used apps that track progress and reward you with virtual badges …. wait… there was one l, right? (Look no further than our very own Active10 App! )
So this month challenge is two-fold. Threefold, actually
FIRST, let us know what nudges you use, or find some new ones! And what you have discovered on this nudge journey! Do you have the same nudges as I do (see list above) or some wonderful, whacky and weird ones? And did they help create that daily habit?
SECOND, try out some new or also trusted old nudges. Try some from the list above or from your own list of nudges!
THIRD, which I almost forgot! Can you take a picture representing nudges you have made use of?
So let us know if any nudges made a difference to your walking this month!
Happy walking, everyone!
