I’VE BECOME A great fan of nudges – rather than making plans for huge changes. Willpower is so easy to lose despite our best intentions. Tiny, sometimes unconscious, nudges can make major changes happen.
- Two timing. I always stand on one leg while I’m in a queue, (shutting my eyes adds to the challenge). Try squats, downward dog on a chair, press ups against the kitchen counter or neck stretches while the kettle boils. Soon it will become second nature and you’ll get into the habit that can build into something more challenging.
- Move the Food. My husband is a Labrador and will eat until any bowl is empty. Recently, rather than put dinner on the table in front of us, I leave it on the stove so he has to get up to get seconds rather than just reach over. It’s working so far.
- Keys = Health. I have a bowl of fruit next to my front door keys: when I leave the house, I grab some fruit. Linking a habit to something that happens every day takes less effort to stick to.
- Trip hazard. I leave my trainers by the front door to nudge myself into exercise when I trip over them: recruit your unconscious into giving you a very powerful message.
- Words and Pictures. I have a PostIt note on my computer that says ‘stand’ and ‘squats’ together with a picture of some fruit – it’s surprising effective having simple instructions in your peripheral vision.
- Choose your friends. I’ve surrounded myself with slim, healthy people who eat well, like exercise and stimulating conversation. This becomes a daily nudge; telling me that this is normal and I can stay or become more like them. We are incredibly inspired by our peers and gradually begin to mirror the people we spend the most time with.
- Be Positive rather than negative. Instead of thinking I won’t drink tonight, I think about how great I’ll sleep because I didn’t drink. Or I drink a glass of water as soon as I get a craving for wine then pour my wine. Now I drink a lot less without beating myself up.
- Visual or pain benefits. I have an elastic band on my wrist which I flick regularly to nudge myself into a different behaviour; reminding me, for instance, to eat less chocolate.
- If-then planning. This strategy is remarkably effective; training your brain so that if you have a craving for chocolate or a glass of wine, think, and then choose to have a peppermint tea or glass of water instead.
- Read and exercise at the same time. I love reading the paper on my tablet and used to curl up on the sofa with a cup of tea. Now, I still read my paper but I do it while I’m cycling on my indoor bike. Instead of reading a book, why not listen to a podcast or audio version while you take a walk – the exercise and the fresh air will do you the world of good and you’ll still enjoy a good read.
- Watch TV from your Yoga mat. I’ve put my yoga mat in front of my TV and, rather than curl up under a blanket, I do some yoga moves or stretches. I rarely actually watch the TV anyway as I’m always fiddling with my phone so why not do something healthy while the TV is on in the background. Or use a foam roller, but that may be just too painful.
- Water not wine. I drink less alcohol if I drink water in a wine glass. I chill a bottle of water in the fridge with mint, rosemary or lemon so it’s wonderfully infused. Water can be so boring otherwise.
A few simple nudges have greatly improved my heath over the last 6 months: making me more energetic, doing more exercise, eating better and getting more sleep. Sometimes the biggest changes can start with a tiny nudge which will soon become a habit.
#MADEINFITNESS
