Push, push, push!

Unsplash/Danielle Cerullo

Nature has published a massive study, led by Wharton’s Katy Milkman, examining which behavioral science nudges are most effective at encouraging people to do something they know they should do but often hate doing – going to the gym. The New York Times summarized the findings this week, in an article delightfully and appropriately headlined, “A Penny for Your Squats?”

The study included more than 60,000 Americans who work out at the 24 Hour Fitness chain. There was a control group and then 52 other groups, each of which focused on a single motivational program.

The most impactful intervention came after someone had missed a visit to the gym.  Giving them a small financial reward to return after that missed visit increased total gym visits by 16 percent compared to simply asking people to plan visits and then texting reminders.

Another success was giving a slightly larger reward every time the person visited the gym, which increased visits by 14 percent.

The Times summarizes by saying if you want to be successful in going to the gym regularly you should: Make a reasonable schedule, set reminders in advance, and reward yourself in a small way for each workout.  

This advice may be applicable for other “tough to do” activities, like dieting, for example, or starting any kind of new behavior that requires a push.