The Nudge Theory is about nudging or encouraging behavioural changes through positive reinforcement and indirect suggestion. In the wider world, Nudge Theory has been applied to economics, politics, and health. Supporters of the effectiveness of the theory exist in the hallowed halls of academia, the White House under Obama, and in the British Government, to name but a few.
So, how can Nudge Theory be applied to you eating healthier in your own life?
Your existing habits, thoughts, and beliefs have brought you to where you are today, so nudging towards making positive changes is vital in allowing easy changes and maintaining them in the future.
Decide When
In practical terms, this means choosing a time to initiate changes that have the most chance of success. It is surprising how many people set themselves up to fail by launching a new initiative without thinking through how much they already have to do with their lives.
Look at your diary for an opportunity when there may be a lull in stress levels at home or work, or a time when you can give more energy to embrace fundamental changes to your usual eating habits. If you are canny with your timing, you will be giving yourself a head start towards success.
Ditch The Crap
Behaving with your usual default habits around food perpetuates you feeling the same way about yourself. It is a truism that if you keep doing what you have always done, you’ll get the same results you’ve always gotten before.
Reaching for snacks in your kitchen that you have always reached for maintains the status quo, so an essential part of your preparation is to ditch the old, low-nutrient, poor-quality processed foods in your cupboards and replace them with tastier and highly nutritious options. If you’re not the only family member using the kitchen, then separate out their foods from yours and claim space and ownership of the foods you want to eat.
Ideally, your efforts to maximise your health and well-being would be supported by all family members, but more often than not, you will face resistance. If you wait for everyone in your life to come on-board, you could wait a lifetime, so be the change you want to see in your life; set your own standard and let them see how much healthier and happier you are. It’s about doing something for yourself.
Just because you’ve decided to nudge yourself towards better nutrition doesn’t mean you will magic away all your impulses to snack.
This is especially true while you are adjusting to this new way of eating and feeling about food. The nudge ensures everything you need is at hand to fulfil your mealtime and snacking requirements to maximise your nutrition. This may mean shopping differently and stocking your cupboards and fridge with different foods.
You will find a comprehensive list of real foods in the ‘Foods to Marry’ section of Sally Baker & Liz Hogon’s book ‘How to Feel Differently About Food’ published by Hammersmith Books. Available from Amazon.
