Could nudge theory boost wellbeing?
‘NUDGE’ has become quite the buzzword in recent years, with nudge theory employed by governments around the world to encourage citizens to do things like pay their taxes on time, or sign up to a pension.
“Nudging is a matter of figuring out how we help people reach their long-term goals, but doing so by making the right choice an easy one,” says behavioural design expert Sille Krukow, who is working with Heineken to use nudge techniques to reduce drink driving.
You can also use nudge principles on yourself. Whether trying to lose weight, stay within your budget or exercise more, a few small changes could work wonders.
Here, Sille offers several ways to give yourself a nudge in the right direction... Stick to a shopping list: “A little thing like having a list when you go shopping helps you stay within your budget, because supermarket spaces have very good ‘choice architecture’ that promotes consumption. They know exactly where to place the goods and how to place them next to other products to make them more tempting.” Eat before you shop so you don’t buy unhealthy foods: “If you are hungry when shopping, you’re more inclined to want sugar and fat, so you buy things like sweets.”
Set targets for exercise
and keep a workout log: “At the beginning of the week, write your exercise aims for the week in a notebook, then at the end of the week, report back in that same notebook. Research shows this increases your performance by 28%.”
Or, even better, report
back to a friend: “The most efficient way of making sure you exercise is to have a friend that you report back to. If you tell someone, that has a general tendency to increase your performance by 79%.”
Reduce your plate size to
prevent overeating: “If you want to lose weight or have eat healthier, change your plate size from 27cm to 24cm. That’s going to reduce the amount of food you eat and waste by around 20%. You’re not able to see the difference, but you will feel just as full.”