Every day we make countless decisions: What to wear? What to eat? What to watch on TV or streaming services?
While we like to think that each and every one of our decisions is completely and entirely our own, the truth is that our choices can easily be influenced, even by small things or ones that we hardly even realize are there — researchers call this “nudge theory’”.
A “nudge” is something that gently guides you to act in a certain way without limiting your choices. It’s something that indirectly affects your behaviour in a predictable way. Ideally, a healthful nudge will prompt you to be less sedentary and move more. In fact, the British Medical Journal recently published a commentary that concluded that nudging to cue certain behaviours can be “extremely effective.”
Applying nudge theory to get active at work
In the workplace, nudges can be used to encourage people to sneak in extra physical activity and limit uninterrupted sedentary time. Don’t forget that adults need 150 minutes of heart-pumping physical activity every week to maintain a healthy lifestyle, and nudges in the workplace are a great way to help people do just that. They’re a wonderful way to help shift the overall culture of your workplace to one that embraces and supports physical activity, regardless of what your workplace looks like.
What makes a good nudge?
Nudges can include signs, posters, emails, apps and more. A good one should:
- Use simple messaging that’s easy to understand
- Be personalized, contextualized or tailored in some way
- Contain educational or awareness-building information
- Include a direct and specific call-to-action
- Be interactive in some way, if possible
5 examples of awesome work nudges
Take a look around you: your co-workers are either glued to their computer screen, hunched over staring at their phone or struggling to get their tasks done. Instead of reaching for that extra cup of coffee, get active instead for a natural boost of energy.
Take the lead at your workplace and encourage those around you to get active during the workday. In the long run, fitting some physical activity into your schedule is an excellent way to focus, learn and work better. Check out these five examples of awesome workplace nudges:
- A sign by the elevator that encourages employees to take the stairs if they’re able instead. Here’s a sample title: “Want to elevate your health? Dare to take the stairs!”
- An hourglass timer in a meeting room or a timer on your smartphone that runs out every 30 minutes, reminding people to get moving.
- A handy map posted in a common area that highlights all the nearby walking, hiking and biking trails and paths.
- A sign in the parking lot prompting people to park farther away and walk more instead. It could say something like: “Park far away. Walk and enjoy your day!”
- A kind word to a co-worker when you notice them taking an active break, like going for a 10-minute walk or wheel.
It might take a bit of initial planning and encouragement, but before long, your co-workers will begin to see all the life benefits of getting active during the workday. Once that happens, not only will you be racking up the active minutes, but you might just find that your workplace is a much happier, energetic and productive place to work.
