The program is simple.

Identify a neuro-nudge, do a neuro-nudge, and track it…ok…there’s a little bit more than that, but not much!

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1

LIST YOUR GOALS

Take a second to rid yourself of all distractions. Set a timer for 5 minutes, close your eyes and think about what your ideal life looks like. Consider all aspects such as your:

  • Physical fitness

  • Mental health

  • Career

  • Social and family life

Once your timer goes off, take out a piece of paper and write in detail every aspect of what your ideal life looks like. Keep this somewhere and reread this every morning and/or evening before bed.

This will be the direction your life will be heading.

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2

IDENTIFY NEURO-NUDGES

Now that we know the direction you are heading, it’s time to put in the work.

Based on where you need to go (your ideal life), write down activities that you need to do to get there. These activites will likely take you outside your comfort zone, and that’s the point. These will be your Neuro-Nudges.

For example, if your ideal life has you in the best shape of your life, a Neuro-Nudge would be “eat a salad when I go out to eat”.

If it’s to be the CEO of the company you’re working at, it might be: ot stay an hour later than usual at the office.

These neuro-nudges are tasks that are challenging but are crucial for your growth. Each neuro-nudge you complete helps orient your brain towards making more positive, disciplined choices.

This exercise is designed to get you thinking, not create a comprehensive list that you are limited to. You will continually be finding new neuro-nudges.

Need more ideas? Check out our Examples Page to get the wheels turning!

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3

SET REMINDERS

Create visual reminders to keep your neuro-nudges top of mind such as:

  • Wear a rubber band on your wrist or mark an X on your hand.

  • Place note cards around your house.

  • Set reminders on your phone.

  • Use your goals as phone or computer wallpaper.

  • Schedule check-ins on your work calendar.

Whenever you notice one of these visual reminders, check in with yourself. Have you completed any neural-nudges today? Is there one you can complete now, or in the near future?

One quick note: Rotating these reminders regularly prevents desensitization to the visual queues, ensuring their effectiveness.

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4

TRACK YOUR PROGRESS

As you encounter a neuro-nudge (like choosing to park far away from the store to get extra walking in), you might initially resist. Overcome this hesitation, complete the task, and reward yourself with 1-3 neuro-nudge points based on difficulty.

Learn how you can track your progress easily with the Neuro-Nudge App