Why Making a Nudge List First Is Better than Setting Goals

Forget about setting goals for most of those things you’d like to improve.… Make a “Nudge List” instead.

Why?

Well, first off, a big daunting list of goals is a buzz kill about any way you look at it.

But aren’t goals about self-improvement and isn’t that a good thing?

Sure, but it’s the sheer VOLUME of goals we tend to set that weigh us down.

Create a Nudge List instead. It’s a kinder, gentler approach that doesn’t automatically make you feel bad when you haven’t made progress. It just reminds you of what you told yourself you want to improve and gives you a persistent nudge in that direction.

Okay, that sounds good. Now just what is a nudge anyway? I wouldn’t normally resort to the dictionary, but dictionary.com has an excellent definition that helps paint the picture.

nudge [nuhj] 1. verb (used with object), nudged, nudging.to push slightly or gently, especially with the elbow, to get someone’s attention, prod someone into action, etc.

We don’t get there by deciding to change right now. We do it gently, incrementally, by nudging ourselves—a bit further every time.”

— Amy Cuddy, Social psychologist and author of Presence

Nudges work best for sustaining a behavior or moving toward your desired result.

Goals are good for those top few things that you’ve identified to keep front and center, and top of mind. For your Nudge List, I recommend using a language of minimums rather than your ultimate target.

Start with some reasonable standards, then ratchet it up from there as you improve over time.

The idea is to say to yourself, “I’m steadily getting better at this” rather than setting an overwhelming target from the start.

So, let’s meet your Nudge List for 2022—

Here are some items from my own “Nudge List” including my rationale. These might help you get started with your list…

• Sleep 7 – 8 hours per night in bed. Why 7 – 8? The National Sleep Foundation recommends 7 – 9 for adults age 26 – 64. I know from experience that I feel well-rested, energized, and alert when I get 8 hours. So, why go for the extra hour? You can’t “bank” sleep. Oh, why “in bed?” Because falling asleep watching TV doesn’t count for much.

• Exercise a minimum of 23 minutes (hiking or cycling) each day. That seems like an odd number… I wish I had noted the source, but this one comes from a news report in 2015 on the Surgeon General, Dr. Vivek Murthy’s, “Step It Up” call to action. Although the goal is 10,000 steps per day, walking at least 23 minutes a day will get you into the 80^th percentile. It’s a good start for those of us who think we’re too busy to exercise.

• Diet – Target whole foods, actively avoid processed foods and simple (white) carbs, and don’t eat junk. It’s not a perfect diet, but it goes a long way and gets you 80 to 90 percent of the way there.

• Read at least 15 minutes each day. If you read 15 minutes a day at average speed, you will complete an average length book each month. Who knew?

• Invite – Have friends over for dinner or go on outings. We claim to be so busy that we don’t have time to spend with friends. Usually, it’s just a matter of extending an invitation for a date two or three weeks out.The pandemic has certainly complicated this one and we’re figuring out how to safely resume many of our favorite activities.

• At Home – Always have a project going. We all need a project or two… they give us focus. If we allow ourselves, we can always have something in the works. Then every once in a while, we’ll finish one just because we got it started. There’s no rush… unless you rush yourself.

I also have “nudges” on my list for relaxation, recreation, meditation, volunteering, and community… just to give you a few more ideas.

Notice I didn’t number the list either. Who cares how many there are? Quantity is not the point here.

It’s that slight and gentle push that matters. It’s all in the nudge…

Oh, I almost forgot… What do you do with your nudge list once you’ve put it together?

Set a reminder on your calendar to check it every two or three weeks. You may prefer more or less… The idea is to check in with yourself from time to time so you can stay on track.

Be untucked.

p.s. Thank you for reading LifeUntucked today. It really means a lot considering you have over 31 million other choices. I strive to make it one of the most helpful blogs in cyberspace. Your thoughts and comments are always welcome!

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