One thing about me that I might not have mentioned yet is my love for Psychology and Behavioral Science. These fields blend seamlessly with Fitness and Wellness, especially when it comes to habit building.
In my previous article, I mentioned that while Aerial Silks is cool, it might not be ideal for a newbie or someone who finds exercise daunting. It’s a long session, it’s not very easy, and it’s not available everywhere, so committing to the journey itself was the first step.
So, how can we combine our fitness goals with behavioral science principles and practical tips? That’s exactly what I’ll share with you below:
- IF-THEN Planning:
- Practical Tip: Write down specific plans like “If it’s 7 AM on Monday, then I will go for a 20-minute walk.”
- Behavioral Science Principle: This uses the concept of implementation intentions to create a clear, automatic response to a specific situation.
- Environmental Design:
- Practical Tip: Place your workout clothes and shoes next to your bed so they are the first thing you see in the morning.
- Behavioral Science Principle: This reduces friction and makes the desired behavior (exercising) easier to initiate by having visual and physical cues.
- Commitment Devices:
- Practical Tip: Sign up and pay for exercise classes in advance or join a gym with a monthly fee.
- Behavioral Science Principle: Commitment devices leverage the tendency to avoid wasting money, making you more likely to attend to avoid financial loss.
- Social Support and Accountability:
- Practical Tip: Arrange to meet a friend for a workout session or join an exercise group where you can check in with each other.
- Behavioral Science Principle: Social accountability increases motivation through social norms and the desire to not let others down.
- Habit Stacking:
- Practical Tip: Pair your workout with an existing habit, like doing bodyweight exercises right after brushing your teeth in the morning.
- Behavioral Science Principle: This leverages the power of existing habits to create a new, associated behavior through habit stacking.
- Positive Reinforcement:
- Practical Tip: Reward yourself with a favorite smoothie or some relaxation time after completing your workout.
- Behavioral Science Principle: Positive reinforcement increases the likelihood of repeating the behavior by associating it with a positive outcome.
- Self-Monitoring:
- Practical Tip: Use a fitness app or journal to track your workouts and progress.
- Behavioral Science Principle: Self-monitoring enhances awareness and provides motivation through visible progress and goal tracking.
- Behavioral Substitution:
- Practical Tip: Replace a sedentary activity with a more active one, such as standing while talking on the phone or taking walking meetings (or via standing desks!)
- Behavioral Science Principle: This uses the concept of behavioral substitution to replace less desirable behaviors with more beneficial ones.
- Temporal Discounting:
- Practical Tip: Focus on short-term benefits of exercise like improved mood and energy rather than long-term goals like weight loss.
- Behavioral Science Principle: Temporal discounting is the tendency to favor immediate rewards over future ones, so emphasizing immediate benefits can increase motivation.
- Framing Effects:
- Practical Tip: Reframe exercise as a fun activity rather than a chore. For instance, think of it as “me time” or a way to explore new places.
- Behavioral Science Principle: Framing effects can change the way we perceive and react to situations by presenting them in a more positive light.
- Tiny Habits:
- Practical Tip: Start with very small, manageable exercises, like one push-up or a five-minute walk, and gradually increase.
- Behavioral Science Principle: The Tiny Habits method, developed by BJ Fogg, emphasizes starting small to build consistency and confidence.
- Gamification:
- Practical Tip: Use apps that gamify fitness, such as earning points, badges, or competing in challenges with friends.
- Behavioral Science Principle: Gamification leverages game-like elements to increase engagement and motivation through rewards and competition.
By applying these practical tips grounded in behavioral science principles, you can create a more engaging and sustainable exercise routine tailored to your needs and preferences.
So what have I tried so far in my life, and how did I design my current environment knowing all these?
Bootcamp Classes in Dublin: When I worked in my first office in Dublin, I joined bootcamp classes with colleagues twice a week. This experience was packed with behavioral science principles:
- Accountability: Exercising with colleagues meant it was harder to skip sessions.
- Scheduled Sessions: Set days and times made it routine.
- Pre-Payment: Paying upfront ensured commitment.
- Positive Reinforcement: Treating myself to a nice lunch afterward.
- Environmental Design: Bringing my gym clothes and shoes to work, or keeping them in my office locker, made it easy to change and go.
Personal Trainer Sessions: I’ve worked with a personal trainer twice. It’s a good way to get fit (especially if you really don’t know what to do, or you are struggling with accountability), provided your budget allows:
- Expert Guidance: Tailored workouts kept me on track.
- Scheduled Sessions: Pre-booked times kept me committed.
- Accountability: Knowing someone was waiting for me pushed me to show up. While it’s great for now, I plan to build the habit and eventually work out solo.
Pre-Booking Classes: Pre-booking and paying for Pilates, and Yoga classes has been effective:
- Commitment: Paying for specific sessions feels more binding than a general gym membership.
- Avoiding Loss: I’m less likely to skip a class when I know I’ve paid for that exact session.
Running/Walking-Friendly Location: I chose to live in an area where I can start running as soon as I step out the door. While not everyone can be this fortunate, if you have a few options when choosing a place to live, consider the following benefits:
- Environmental Design: Living near beautiful running routes reduces resistance to start.
- Convenience: No need for a 40-minute journey to a nice running spot, making it easier to maintain the habit.
Habit-Building Apps and Fitness Apps: I’ve experimented with various apps like Fitbit and Strava. You can also try the ‘don’t break the chain’ kind of habit building apps.
- Self-Monitoring: Tracking progress keeps me motivated.
- Gamification: Earning badges and competing with friends adds fun.
Partner Support: Getting my partner involved in healthy living and exercise:
- Accountability: Shared goals and mutual support improve consistency.
- Social Support: Working out together makes it more enjoyable.
Coffee Reward System: When I lived in my previous apartment, I rewarded myself with a takeaway coffee after my daily walk:
- Positive Reinforcement: Treating myself to a flat white made the 45-minute walk rewarding.
- Routine: Walking every day before starting work became a consistent habit during the pandemic.
By incorporating these practical strategies, I’ve leveraged behavioral science to design an environment and routine that keeps me motivated and consistent in my fitness journey.
What are a few of these behavioral science tricks you can start incorporating to your day starting from today to improve your fitness and wellbeing? Share in comments and enjoy your day!
