Leveling Up Life: Our Personal Playbook of Neuro-Nudges for Success
Imagine transforming your daily routine into a game where every small challenge conquered brings you closer to your ultimate life goals. That's the power of the 'neuro-nudge program’ I stumbled into. It’s a concept I've woven into the fabric of my everyday life. Before diving into the examples, let me take you on a quick journey through my world. At 32, I'm on a mission to reshape my life – from grappling with self-control issues to aspiring for a black belt in Jiu-Jitsu and entrepreneurial success. My story is one of highs and lows, from athletic discipline to battling chronic back pain and weight fluctuations. But through it all, I've discovered the transformative power of neuro-nudges. Ready to find out how these small, daily pushes can lead to big life changes? Let’s dive in.
Here are some approaches I take with my neuro-nudge program (this is not all-inclusive, but meant to spark some ideas)
Planned Neuro-Nudges:
Going to Jiu-Jitsu or working out (I give myself 1 point for going when I’m somewhat unmotivated. I’ll give myself 3 points when I’m really contemplating skipping).
Physical Therapy Exercises: I hate these with a passion, but they are arguably the most important thing I can do. I’ll give myself 1-2 points for these as they’re not super time-consuming (an example might be 2 points for doing them first thing in the morning, 1 point for doing it after work when it’s not a huge hassle).
Fast until noon: Some days it’s noon, other days it is earlier or later. I will typically set a goal the night before. If I stick to it, I’ll give myself a point or two.
Cold Plunges: I go to a place called Optimyze that has tubs filled with 42-degree water. I will typically plan to go there at a certain time during the day. This is never a pleasant experience but always rewarding.
Waking up earlier than usual: I love to sleep. If I need to be up by 7 am for work, I’ll set my alarm for 6:30 am and do something productive like go for a walk or reply to emails. When I do this, I’ll typically give myself 1-2 points based on how much I was wanting to stay in the warmth of my bed.
Spontaneous Neuro-Nudges (warning: these can get a little goofy):
Grab a handful of raw spinach and eat it plain. This takes 30 seconds, it’s certainly unpleasant, and it helps get some veggies in! I do this with other veggies I find unappealing as well. I never do more than a single point for this.
Drop and give me 20! I’ll do random push-ups or body-weight squats throughout the day. If I’m comfortably sitting at my desk, I’ll force myself to get up and knock out a quick set of calisthenics. I only do 1 point for these as well.
Cold exposure: This can take several forms. One neuro-nudge is when I’m taking a shower, I’ll put it on freezing cold for the last 30 seconds or a few minutes (depending on how I’m feeling). The other neuro-nudge I’ll do is drive to work with the windows down in the morning. It’s typically high 40s or low 50s where I live (and it’s about an 8-minute drive), so it’s not terrible, but it’s definitely uncomfortable. Usually just one point for this as well.
A Quick Micro-Challenge: These are a little more planned than the spontaneous neuro-nudges, but they are not formally planned in any way.
Standing desk: When I’m sitting at work, I’m comfy. Luckily, or unluckily, I have a standing desk. I’ll look at the clock and pick a time. If it’s 12 pm, I’ll stand up and write down 1 pm on a piece of paper. If I stay standing until 1 pm, I’ll give myself a point.
Going out to eat: I use this one all the time as going out to eat is my favorite but also my biggest downfall. When I’m driving to the restaurant (or sitting down viewing the menu), I keep in mind my goals. I set a micro-challenge to order water and a salad (or something else healthy). When I do this successfully, I’ll give myself 2+ points as this is a huge win for me.
These are by no means all-inclusive of what I do, but I can say that these stay top of mind for me throughout the day, and I can usually rack up at least a few points before bedtime. It’s also extremely important to note that I have times where I let that “comfort voice” win, and don’t complete a neuro-nudge. I focus on what I do complete rather than the failed attempts. You’re never going to be perfect, but if you keep stacking neuro-nudges to strengthen that inner voice that has your best interest at heart, you’ll be well on your way to your ideal life.
