Behavioral science is all about why we do things,and how making small tweaks to our surroundings, minds, and habits can help us make good decisions and develop good habits. Here are ten daily ways teens can use behavioral science to get more out of every day:
1. Set Clear, Achievable Goals
Pick a goal, say treating yourself to a reward for better grades. Then it becomes easier if you break it down in each subject into a goal and identify actions to make it happen; such as reading notes for 15 minutes each day, or asking one question in class every week, etc. You take timeouts to check progress after a predetermined timeframe and make adjustments willy-nilly if necessary. Once you can start to picture progress even if it is only little steps, it creates momentum and boosts self-efficacy.
2. Use social Influence as Inspiration
Talking yourself through assignments, even if only in your mind, can help you stay focused and identify problems.When you are faced with a problem, remind yourself that mistakes are part of the learning process and that you are bound to get better with practice.Self-affirmations may also help to ease tension and help you get back up after a setback with renewed effort.
3. Utilize Social Influence to Your Advantage
People are likely to imitate others on how to act. Hang out with friends who possess healthy habits that you admire, and watch what they do. You can also be an example for other people, transmitting the set of good decisions.Remember that the friends you hang out with have a significant potential to influence your attitudes and behaviors than you might know.
4. Try Commitment Devices
Commit to an intention openly or with writing , let a friend know you'll meet them for a morning jog or write down where and when you'll be doing your homework. When you commit publicly, you have to account for yourself.Commitment devices can also help resist temptations which will let you focus on what's most important to you.
5. Use Behavioral Nudges.
A subtle nudge in time with a small note (post-it), alarm, or calendar reminder can get you to do it at the right time.For instance, set a reminder for you to drink, start homework, take a mindfulness break. These reminders become nudges of soft pressure but they will get you to start moving your body, especially when you are unfocussed and/or doing something else.
6. Engage in Mindfulness and Emotional Control
Emotions can influence your decisions. Many coping skills can help you use techniques like taking deep breaths, meditation, or apps like Mindshift or Calm Harm to help you calm stress, anxiety, or acting out and thinking more clearly so you can purposefully act. Practicing mindfulness every day can also help establish focus and get you to respond instead of react.
7. Use Implementation Intentions
Develop specific “if-then” plans for the many situations you find yourself in. For example, plan: “If I get home from school, then I will start my homework before I check social media.” This method works by embedding decisions in to-be-made good choices and connecting those decisions to triggers in your daily routine. So, by creating plans for your future behavior, they are more likely to intercede and influence your decision making in the moment when distractions occur and make you lose focus from your goal.
8. Set up your environment
Your routine is shaped by your environment. Try to have an organized study environment which incorporates calming colors, and add inspirational quotes around your room.A positive and clean environment will be less distracting and promote your ability to focus and even be productive! Yes, a lot of it seems simple, but sometimes simply moving your phone off the table and out of sight can have HUGE impacts on your productivity.
9. Plan for Obstacles
Think about what might derail your goals, like a phone distraction, or a random surprise, and think about how you will overcome them. For example, putting your phone in another room while you read, or plan for some type of backup if you are unable to complete your exercise goals. The more prepared you are for the bumps that you might hit, the better prepared you will be to manage these and not lose motivation if things don't go to plan.
10. Think and Adjust Often
Spend a few minutes per week reflecting on what is and isn't working. Ask yourself, "Is this in my plan? If not, why am I doing this?" Do any adjustments that you must in your approach. Thinking works to help you learn from experience and stay on track. It allows you to celebrate how far you have gotten and set new goals for the future.
Behavioral science is not about doing something perfectly , it is about making some small, subtle changes that add up over time. When you understand why you behave the way you do and use these basic skills, you can develop habits that allow you to do what you want, build your confidence, and make your life simpler and more enjoyable in small ways.
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