Seven ways to make positive changes to your behaviourBehavioural research has found 93 different ways to help change behaviour. You probably already use some of them intuitively in your daily life. Discover seven ways to make it easier for you to overcome your inner obstacles and achieve your goals.
1. Get a nudge
Nudging is a strategy used to change behaviour. With the help of small signals our behaviour is guided in a predictable direction. It's important that this behaviour change happens without any pressure or bans. The nudging principle (2009) was formulated by the economist Richard Thaler and the legal scholar Cass Sunstein: "A nudge is any aspect of the choice architecture that alters people’s behaviour in a predictable way without forbidding any options or significantly changing their economic incentives. To count as a mere nudge, the intervention must be easy and cheap to avoid. Nudges are not mandates."
We encounter many nudges in our daily lives:
- The Nutri Score on food nudges us towards eating healthier. If the score is low, we will opt for food with a higher score.
- In hotel rooms we often see information like, "9 out of 10 hotel guests use their towels several times." This nudge is used to get hotel guests to use their towels more than once by describing how most people behave.
2. A concrete and realistic goal
If you know exactly what you want to change, it will be easier to put it into practice and stick to it. The more clearly the goal is formulated, the better. From a neuropsychological stance, the best thing to do is write a real script for your resolutions and describe when and how the resolution will be put in practice. For example, it's better to say, "I want to lose six kilograms by the middle of the year" rather than "I want to lose weight". You should also set yourself realistic goals, otherwise you'll quickly lose motivation when you hit any setbacks.
If the new goal or the new behaviour is associated with unpleasantness and obligation, you’ll soon give up. It should always include enjoyment. So your resolution shouldn’t work against you.
4. Social support
A problem shared is a problem halved. It's a good idea to get support from friends. If you want to be more active in life, arrange to go for a run with them. It'll be easier and more fun together. Added to this, it’s more difficult to get out of the run because you’ve already made an arrangement. Telling people about your goals is also a good incentive to keep to them, as you won't want to disappoint anyone.
We are creatures of habit. That’s why it makes sense to think up new routines and follow them until they become habits. This can start out small. For example, you could get up 30 minutes earlier every morning to avoid being stressed in the morning. It might be difficult in the beginning, but if you keep your goal in mind for a while, it will turn into a habit.
6. Make if-then plans
From a neuropsychological point of view, if-then plans are very helpful. For example, if you want to eat more healthily, you can set yourself the goal of eating some fruit every time you feel like something sweet. When we think, "I feel like something sweet", our brain remembers and then reacts with, "I'll eat a piece of fruit", changing our behaviour pattern.
7. Baby steps
Our behaviour won’t change overnight. Time and patience are both important factors for successfully making lasting changes in our behaviour. You often get further by taking small steps than if you set off at a gallop right from the start.
Maybe one of these techniques is helpful to you. Be aware that if you slip up once, it’s not the end. It takes time to establish new behaviour.
How SWICA supports your goals for a healthy 2023
Anyone who is active or does something for their nutrition or wellbeing is doing something for their health and mental wellbeing in the long term. That's why SWICA supports its customers who have supplementary cover with up to 800 francs per year (find out more) and with a variety of health promotion offers. These include nutritional advice, traditional massage, autogenic training, personal training, yoga, breathing gymnastics and exercise options such as fitness classes, Pilates, tennis and much more. By the way, supplementary insurance is a valuable add-on to your basic insurance in every case, and you can purchase a plan from SWICA at any time, regardless of which insurer currently provides your basic insurance.
Relax weekend in Laax worth 1'200 francs
From skiing in winter to hiking amid the picturesque landscape dotted with lakes or biking on the region's many trails – there's an active or relaxing option for everyone in Laax. The Riders Hotel Laax is part of the Responsible Hotels of Switzerland group, an alliance that brings together hotels with a proven commitment to environmental and social sustainability. The hotel's contemporary design blends nature and culture, and its kitchen specialises in delicious vegetarian cuisine. Two nights for two at the Riders Hotel plus a free yoga lesson, a three-course dinner in the vegetarian restaurant and mountain lift passes during the ski season.
The package for two worth a total of 1'200 francs includes:
- Two nights at the Riders Hotel Laax including breakfast
- 1x 3 course meal in the vegetarian restaurant
- 1x yoga lesson
- 2x mountain lift passes for the Flims, Laax, Falera region (only during the winter season, when in use)
Win one of three SportXX vouchers, each worth 200 francs.
All types of exercise can be fun and promote physical and mental fitness. With a bit of luck you could win one of three 3 SportXX vouchers, each worth 200 francs, for your favourite sport. Treat yourself to the sports gadget you've been eyeing for a long time or motivate yourself with a new workout outfit to get more exercise in the new year.
Enter now and win
To take part, pick one of the following six resolutions or tell us your own health goal. Good luck!
FAQ SWICA Health Barometer
The fact that health is not really tangible makes it more difficult to understand. There have been many different health and fitness trackers and apps around for some time now. It's never been easier for people to track their health and learn more about it. But it's also difficult to correctly read and interpret the data.
The SWICA Health Barometer from dacadoo constructively uses a large amount of data. It uses a number to summarise a person's current health status so that it can be easily understood. In simple terms, it's based on the following three pillars: body (who you are), wellbeing (how you feel) and lifestyle (how you live).
The score calculated for your health and your wellbeing is a snapshot of your current life. The score can always change depending on your body values, your emotional wellbeing and your lifestyle (exercise, diet, stress and sleep).
The evaluation gives you a sense of what your health is like so you can work on it.
The SWICA Health Barometer from dacadoo was developed in collaboration with a professor from the Massachusetts Institute of Technology (MIT) in Boston, USA. It is based on well over 300 million person-years of clinical data.
The SWICA Health barometer from dacadoo is a reference to assess your health status. Put simply, the SWICA Health Barometer from dacadoo is based on the following three pillars: body (who you are), wellbeing (how you feel) and lifestyle (how you live). The score calculated represents a snapshot of your current life. Depending on changes in your emotional state, lifestyle and/or body values, your SWICA Health Barometer score may change.
There are five categories:
- Excellent (≥ 680)
- Very good (≥ 610 to < 680)
- Good (≥ 550 to < 610)
- Medium (≥ 480 to < 550)
- Could be improved (< 480)
Up-to-date browser and system versions are required for the SWICA Health Barometer to be able to work properly:
- Safari version 13 or higher
- Chrome on Android from Android version 7 or higher
Windows 8 operating system or higher:
- Microsoft Edge version 80 or higher
- Mozilla Firefox version 80 or higher
- Google Chrome version 80 or higher
- Safari version 13.1 or higher
To use the SWICA Health Barometer properly, it is recommended that you update to the latest version.
SWICA – Because health is everything
Being active pays off. SWICA – unlike many other health insurance companies – supports your personal commitment through a wide range of activities and offers relating to health promotion and preventive healthcare. Whether it's yoga, tai chi, fitness classes, swimming lessons, breathing exercises, personal training, nutritional advice, mindfulness training, tennis or one of the other available options, you enjoy attractive contributions of up to 800 francs per year from the COMPLETA PRAEVENTA and OPTIMA supplementary insurance plans (see detailed information).
Incidentally, supplementary insurance always provides valuable additional benefits above and beyond those available under basic insurance. It can be taken out with SWICA at any time, regardless of which insurer currently provides your basic insurance.
Would you like more information or a personal consultation? SWICA Client Services would be happy to assist. Call us on 0800 80 90 80 or send us a message using the contact form below.Request a personal consultation