March Walking Challenge: Nudge Nudge

[CBDB]

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!

[GoogleMe]

I love what you did with the image and very thought provoking post, especially as I am keenly aware that I need some nudges specifically for walking (on the other hand, as the wonderful Ian McMillan said in his early stroll tweet today "light seems to be coming off the ration" and lighter evenings have in recent years been a tremendously effective 'nudge' to me and MrGM for a post-prandial walk... which is a message to be ready for it)

One of the most wonderful nudges is a dog (I'm not called GoogleMe on HealthUnlocked for nothing)

It's really interesting to reflect on nudges and how they work for different things. I have a strong preference for running alone, but, I think possibly, a slight preference for walking with company. It took a good few years into my running but I have found that medals motivate... but I have yet to get to grips with the Active 10 app...

The satisfactions of a To Do list. I have a nice hard backed notebook. Some people find these oppressive. It needs to be things you are in control of and broken right down. But there are times when knowing that I'll be able to cross off the last uncompleted thing on a page (and then cross off the whole page) that is the nudge for that activity.

Maps... and related to that... Twitter! For inspiration about new places to go as well as route planning. An extravagance I very much appreciate is annual car parking passes which mean that there are lots of places I might be put off walking if I wasn't going to go far (or would feel constrained by the need to get back) that I'll stop and use. I don't think it stands much financial scrutiny for me (although I am sure it is great value for some) but it is another sort of value for me.

An idea from Simon Barnes' wonderful Rewild Yourself - always keep a supermarket type plastic bag in your bag or pocket and you'll always have somewhere dry to sit. It can, ironically, be more motivating to go for a walk if you know you can have a sit down!

[CBDB Administrator in reply to GoogleMe]

How nice! Yes, how sometimes it’s the sun that does the nudging! And a dog is a great nudger, aren’t they!

You’ve got your list of nudges ready to go! Fabulous!

[Iwilldothisthisyear 1000miles per year]

I like the Active 10 app but if I forget to take my phone with me it doesn’t record my walks .

I like the post cards on the Conquerer Challenges & the street views of where you are . I am currently doing the Land's End to John O’Groats challenge.

I did the Country Walking LEGoG challenge last year as I wanted a medal 🥇

I also take part in the Fit is Fun Club on Health Unlocked .

[CBDB Administrator in reply to Iwilldothisthisyear]

Yeah, the conqueror challenges are great, aren’t they,

Great nudges, and the HU communities really keep us going, don’t they!

[Iwilldothisthisyear 1000miles per year in reply to CBDB]

They certainly do xx

[CBDB Administrator]

A HR monitor, a playlist about clouds and an audio-guided walk nudged me out of the house for a pre-work morning walk, today! Additionally the thought of replying to this post and reporting about my walk gave me the final push!

I thank all the nudges and nudgers, human or tech!

Great way to start a day!

Walk in the morning

[Wine 1000miles per year]

My nudge is coffee.... I wake up make my coffee and walk and drink it... I can be on my feet for up to two hours and have 5k steps under my belt without any effort at all... Brisk walking has to be done outdoors... I need to find a nudge for that... Maybe better weather... Still working on it

[CBDB Administrator in reply to Wine]

That’s brilliant. i seem to not be able to walk and drink or eat at the same time. So the coffee nudge doesn’t quite work for, although I wish it would. It sounds great! Do you walk on a treadmilll with coffee? And not outside with coffee?

[Wine 1000miles per year in reply to CBDB]

No treadmill just walk up and down my house one door to the next... I need to start walking outdoors... Maybe today will be the day

[CBDB Administrator in reply to Wine]

Fabulous! That’s amazing. Yes, and hopefully outdoor will give you another set of nudges to play with.

I am piloting the “Movement for Mind Walking” Runkeeper guided walks, which is a 6 week plan of 2 walks per week. I really liked the first two weeks of it, so if you like walking with headphones (in a traffic-free safe location), this might be a nice thing to try. It’s free on the Runkeeper app. But I like this sort of stuff and not everyone does.

Hope you find something that nudges you out onto discovering beautiful routes.

[Wine 1000miles per year in reply to CBDB]

i have written it down...i don't have data so i might just do that inside ..it does sound good....i had breakfast early and usually have a walk inside after but went outside brisk walking ...will look to see if i have any minutes ...afterwards did some dance karaoke...videoed some, alll cant forecast as some were quite well lets say heavy breathing and very shaky hand but i can assure you that i was dancing....