We’ve written various articles in connection with nudging, but we haven’t really explored the benefits of self-nudging. In this post we’ll take a closer look at this concept and how it can help individuals.
So, what is self-nudging?
Self-nudging is the practice of using techniques to influence a person’s own behaviour in a positive way. You might already be using self-nudging techniques and strategies on a day-to-day basis without even realising it. For example, many people use fitness watches which gives them a reminder to get up and move. Some people use apps on your phone to limit their time online. Other people have water bottles with positive messages to encourage them to drink more water.
There are many self-nudging techniques that you can use to help your personal goals:
Pre-planning: Plan every Sunday to look at the week ahead. For example, if you are short on time do some batch cooking so that you will have a healthy meal that you can heat up easily. Look ahead at bills coming up and set aside money.
Setting Goals: Writing down specific, achievable goals and keeping them visible. For example, a note on the fridge to encourage you to reach for the healthy option. If you are trying to get fitter get off the bus one stop earlier than the one you need or walk to your destination instead of driving. If you struggle with keeping on top of work, make a spreadsheet so you can see at a glance what needs to be done.
Habit Stacking: We are all creatures of habit and there are things we do every day without even thinking about them, pairing a new habit with an existing one might be an idea. For example, doing a simple exercise while you are waiting for the kettle to boil, or unloading the dishwasher while you are waiting for food to cook.
Time Blocking: Allocating specific time slots in your calendar for tasks. Having a structured routine can make you feel more in control and can help you plan your time wisely.
Accountability Tools: There are many tools can help you create new habits and keep you motivated. For example, post it notes with reminders and motivational messages If you want to be on social media less, delete the apps, or set up a time limit. Team up with a friend that is working towards the same goal so that you can encourage and support each other.
If you are interested in finding out more about nudging strategies we have several blog posts that might be of interest to you: https://nudging360.eu/blog/category/nudging-strategies/
Contributed by Momentum