Nudging your way to a healthier lifestyle: small changes, big impact

Stairs or elevator? It’s a choice many of us face daily. We know the stairs are the healthier option, but the elevator button is just so… easy. Now, what if the stairs were painted like a running track, with fun, encouraging messages along the way? What if they were more brightly lit and played upbeat music, while the elevator was tucked away around a corner? Suddenly, taking the stairs feels less like a chore and more like a mini-adventure. You’ve just been nudged.

As someone passionate about fostering well-being in your organization, whether it's a school, hospital, or company, you know that getting people to adopt healthier habits can be a challenge. Traditional wellness programs often feel
preachy or require significant time and budget. But what if you could inspire
positive behavior change without mandates, lectures, or expensive overhauls? That’s the magic of nudging health.

What is a nudge, anyway? The gentle art of choice architecture
 

The concept of ";nudging" was popularized by Nobel laureate Richard H. Thaler and legal scholar Cass R. Sunstein in their groundbreaking 2008 book, Nudge. They define a nudge as any aspect of the "choice architecture" that alters people's behavior in a predictable way without forbidding any options or
significantly changing their economic incentives. In simpler terms: it’s about making the healthy choice the easy, attractive, and obvious choice.

The book "Nudge" by Richard H. Thaler and Cass R. Sunstein popularized the concept of using choice architecture to improve decisions.

The key is that freedom of choice is always preserved. Banning junk food from
the cafeteria is a mandate. Placing fruit at eye level and candy on a lower shelf is a nudge. This approach is so effective and respectful of individual autonomy that organizations like the World Health Organization (WHO) are exploring its
potential to augment public health policies.

"Nudge theory is based upon the idea that by shaping the environment, also known as the choice architecture, one can influence the likelihood that one option is chosen over another by individuals. A key factor... is the ability for an
individual to maintain freedom of choice." – Imperial College London

Nudges work because they tap into our automatic, intuitive way of thinking. We often make quick decisions based on mental shortcuts, not deep analysis. By
designing the environment thoughtfully, we can make these shortcuts lead to healthier outcomes.

Nudging in action: Practical examples for any space

The beauty of nudging is its versatility. These small, often playful interventions
can be applied anywhere people make choices. As an HR or quality manager with limited time and budget, you'll appreciate how simple yet powerful these ideas
can be.

For schools: Cultivating healthy habits early

Schools are the perfect setting to establish lifelong healthy habits. The WHO emphasizes that supporting good nutrition in childhood is critical for health across the life course. Nudges can make this happen in a fun, engaging way.

• Make healthy food fun: A WHO case study found that simply slicing fruit into wedges significantly increased consumption among elementary school children. Why? It's easier and less messy to eat. Placing colorful fruit salads at the front of the lunch line or giving healthy options fun names ("Power-Up
  Pears") also works wonders.
• Promote hydration: Install colorful, accessible water stations. Provide every student with a reusable water bottle to keep on their desk, making it the
  default drink choice.
• Encourage active play: Paint a hopscotch grid or a mini running track on the playground. Have a designated spot with "forest boots" ready for recess,
  nudging kids to explore and get muddy, no matter the weather 

Placing whole and pre-sliced fruits in an appealing display can nudge students toward healthier choices.

For healthcare: Healing environments that heal

In healthcare settings, nudges can improve outcomes for both patients and staff.
They can reduce stress, encourage healthy behaviors, and even streamline clinical workflows.

• Active waiting rooms: Replace some traditional chairs with high-top tables for standing or even stationary "bike chairs." Display posters with simple
  stretching exercises people can do while they wait.
• Guiding the way: Use colorful footprint stickers on the floor to create a clear path to the stairs, the water dispenser, or an outdoor garden space. This
  simple visual cue can increase physical activity and hydration.
• Streamlining clinical decisions: This is where nudging gets incredibly powerful. In Hachioji, Tokyo, a low-cost nudge boosted colorectal cancer screening. The city mailed test kits and reminders, reframing the reminder with prospect theory. People are more driven to avoid losses than to seek gains. Two messages were tested: gain-framed (22.7% uptake) and loss-framed (29.9%). The loss-framed reminder achieved a 7.2% higher participation rate. This shows how small wording changes, rooted in behavioral science, can improve preventive health uptake and streamline clinical decisions effectively and affordably.

For the workplace: The ultimate wellness perk

Promoting a healthy lifestyle at work boosts morale, reduces sick days, and improves productivity. Nudges are a budget-friendly way to create a culture of wellness.

• Get moving: Make the stairs the star of the show with great lighting and artwork. Prompt "walking meetings" as an option in calendar invites. Move the central printer or wastebasket to a location that requires a short walk, as
  suggested by the HR Trend Institute.
• Encourage healthy eating: Place bowls of fresh fruit in high-traffic areas like the breakroom or reception. Use smaller plates in the cafeteria—it’s a classic nudge that encourages smaller portions.
• Support well-being: Provide sit-stand desks to give employees the choice to alternate between sitting and standing. Add plants to the office to improve air quality and reduce stress. Even office design, like using floor patterns that
  resemble a running track, can subconsciously encourage movement.
   

Height-adjustable desks are a powerful nudge, giving employees an easy choice to be more active throughout the day.

The ripple effect: Why small nudges create lasting change

Why are these small pushes so effective in the long run? Because they focus on
changing the environment, not just providing information. A poster about healthy eating is temporary; a cafeteria layout that prioritizes healthy food is permanent.

Nudges are sustainable because they are:

• Cost-effective: Many nudges, like rearranging food or putting up fun signs,
  are free or very low-cost. This makes them a perfect strategy for organizations with tight wellness budgets. As one public health paper notes, nudging is a
  "cost-effective policy intervention approach."
• Habit-forming: By making the healthy choice the path of least resistance, nudges help build automatic, healthy habits over time.
• Positive and empowering: Nudges don't tell people what to do. They gently guide, which leads to greater buy-in and a more positive workplace culture.

Ready to nudge? Start your playful health revolution with Fun Reminder

Feeling inspired? You don't need a huge budget or a grand plan to start making a difference. The most effective nudges are often the simplest ones. The key is to make them visible, fun, and easy to follow.

At Fun Reminder, we specialize in creating the tools for your playful health actions. We design visually engaging materials that serve as the perfect
"Attractive" and "Social" components of a successful nudge. From vibrant mugs that turn coffee corners into wellbeing zones to witty posters that make people smile as they choose the stairs, our products are designed to spark joy and
inspire action.

Explore our collection of posters, apparel with motivational quotes, and fun gadgets to start building a healthier, happier environment. Let us help you give your community that gentle, positive push in the right direction.

Visit www.funreminder.com to discover how our tools can bring your nudging ideas to life!

So, what's one small, playful nudge you can try today to make your space a little healthier?
Reference

References

1. Nudge Theory - The Decision Lab https://thedecisionlab.com/reference-guide/psychology/nudge-theory

2.  [PDF] NUDGES TO PROMOTE HEALTHY EATING IN SCHOOLS https://epha.org/wp-content/uploads/2022/06/9789240051300-eng.pdf

3. Designing Nudges for Success in Health Care - AMA Journal of Ethics https://journalofethics.ama-assn.org/article/designing-nudges-success-health-c are/2020-09

4. 15 Examples of workplace nudging - HR Trend Institute https://www.hrtrendinstitute.com/blog/2020/11/09/15-examples-of-workplace-nudging

5. Applying Nudge to Public Health Policy: Practical Examples and ... https://pmc.ncbi.nlm.nih.gov/articles/PMC10002044/

6. To nudge, or not to nudge https://eurohealthobservatory.who.int/publications/i/to-nudge-or-not-to-nudge

7. What is Nudge Theory? | Research groups - Imperial College London https://www.imperial.ac.uk/a-z-research/nudgeomics/about/what-is-nudge-theo ry/