The Science of Behavioral Nudges | TotalWellness

Written by Lisa Stovall | Mon, Feb 24, 2025

Employee wellness programs.

You know, those initiatives you pour your heart into — only to be met with silence when sign-ups roll around? It’s like planning the ultimate party, only to realize no one showed up. Awkward. Frustrating. And honestly, a little sad.

But getting employees to engage in wellness programs doesn’t require endless reminders, desperate pleas, or fancy incentives. You don’t have to be the wellness police, chasing people down with sign-up sheets and guilt trips.

What if there was a way to naturally, almost effortlessly, guide employees toward healthier choices? A way to spark curiosity, boost participation, and make wellness feel like an easy “yes” instead of another thing on their to-do list?

That’s where nudges come in.

Nudges are subtle, science-backed strategies that make the healthier choice the easy choice — no pressure, no pushiness, just gentle guidance toward better well-being. Think of them as the secret sauce that turns wellness from “meh” to “must-try.”

Ready to learn how to nudge your team toward better health — without turning into the office wellness cop? Let’s dive in.

What’s a Nudge, Anyway?

Nudges are subtle and strategic changes in how choices are presented that guide people toward healthier decisions without pressure. Grounded in behavioral science, they leverage human psychology to make positive choices feel natural.

Think about walking into a grocery store and seeing a big display of apples right at the entrance. You weren’t planning to buy apples, but now they’re on your mind, and you might grab a few. That’s a nudge. It doesn’t force you to buy apples, but it makes the decision effortless.

In the workplace, nudges work the same way. Instead of making wellness feel like another task, they make healthy choices the path of least resistance. Like replacing the office candy jar with a fruit bowl. Or sending a midday reminder to take a quick walk.

Here’s the deal: People are busy. Overwhelmed. Distracted by TikTok. So, if you want them to care about wellness, you’ve got to make it stupidly easy. And fun. And maybe a little bit social.

Nudges work because they’re:

Subtle: No one likes being told what to do. But a little hint? Totally fine.
Easy: If it feels like a chore, forget it. Make it effortless.
Kind of sneaky: In a good way. Like hiding veggies in a smoothie.

The Science Behind Nudges

Let’s geek out for a second.

Behavioral science tells us that humans naturally take the path of least resistance. We’re influenced by social norms, emotions, and — most importantly — how choices are presented. Nudges tap into these tendencies to encourage healthier behaviors without force or friction.

Why Nudges Work in the Workplace

They’re empowering. Nudges help employees make better choices on their terms.
They’re scalable. Small tweaks can drive big behavior changes across your entire organization.
They’re science-backed. Experts like Richard Thaler and Cass Sunstein have proven that even minor shifts in choice architecture can lead to major behavioral shifts. Nudge is a must-read for anyone interested in behavioral science, decision-making, and practical ways to drive positive change.

Proof That Nudges Work

Healthy Eating: A study in Appetite found that simply placing fruits and veggies at eye level in cafeterias boosted sales by 25%. Just moving the broccoli front and center made people eat more of it.
Physical Activity: Research in Preventive Medicine tracked stair and elevator use at three NYC buildings before and after posting the prompt “Burn Calories, Not Electricity.” Stair use immediately increased by 9.2% to 34.7% at all sites. Turns out, a little sign can go a long way.
Preventive Health: A Vaccine study found that sending personalized flu shot reminders boosted vaccination rates by 16%. Sometimes, all it takes is a simple nudge to drive action.

Bottom line? Science says nudges work. So, how will you use them to create a healthier, more engaged workplace?

The Most Powerful Nudge of All: The Default Setting

If there’s one nudge that stands out above the rest, it’s the default option. Defaults are behavioral science blockbusters because they take advantage of inertia. We tend to go with whatever is set up for us.

Take 401(k) enrollment as an example. Employers who automatically enroll employees in a retirement plan but give them the option to opt-out see much higher participation rates than those who require employees to enroll actively.

The same principle applies to employee wellness programs. Instead of saying,
“Here’s the sign-up link if you want to participate in our wellness program,”
flip the script to:
“You’re automatically enrolled in our wellness program! If you’d like to opt-out, visit this link.”

That tiny shift in language can dramatically increase engagement. It’s not pushy — it simply removes friction from the decision-making process.

How to Nudge Like a Pro

Alright, let’s get into the good stuff. Here are some ways to nudge your team toward wellness without being that person who’s always nagging about hydration.

For Movement

“Take the Scenic Route” Signs – Place signs near elevators or high-traffic areas with fun messages like “Your heart says thanks for taking the stairs!”
Walking Meetings – Swap sitting meetings for walking ones when possible. Fresh air = fresh ideas!
Stretch Break Alerts – Set up optional company-wide pop-up reminders that encourage a quick, energizing stretch.
Step Challenges – Team-based step challenges with small rewards (or just bragging rights) can make movement more social.
Deskercise Bingo – Create a fun bingo card with simple movements (e.g., 10 squats, shoulder rolls, stand for 5 minutes) employees can complete throughout the day.

For Healthy Eating

Healthy Snacks at Eye Level – In break rooms, place fruits, nuts, and healthy options at eye level, and stash the junk food somewhere less obvious.
Water Bottle Reminders – Add fun stickers or QR codes to office water coolers with hydration facts or funny reminders (“Drink up — your future self will thank you!”).
“Swap This for That” Posters – Display signs with smart swaps, like “Trade chips for almonds — more crunch, less crash!”
Fruit First Fridays – Kick off Fridays by offering free fruit or a smoothie bar in the break room.

For Mental Well-being

Random Acts of Kindness Board – Create a board where employees can anonymously post and complete simple acts of kindness, like “Leave an uplifting sticky note” or “Refill the coffee pot.”
Mindful Minutes – Encourage short, optional mindfulness breaks with calming music or a guided meditation in a quiet space.
Stress-Relief Jar – Fill a jar with stress-relief ideas, like “Take 3 deep breaths” or “Step outside for 5 minutes.”Employees can pick one when needed.
Themed Well-being Days – Example: “Tech-Free Tuesdays” (no emails after 6 PM), “Wellness Wednesdays”(free yoga or a guided meditation), or “Feel-Good Fridays” (encourage gratitude sharing).

For Social Connection

Wellness Buddies – Pair employees up to check in on each other’s wellness goals (low-key, no pressure, just for fun!).
Gratitude Shoutouts – Encourage employees to recognize each other for small wins with a gratitude board or Slack channel.
Surprise “Move It” Moments – Play a short, upbeat song over the speakers once a week and encourage a 30-second dance break!
Water Cooler Questions – Post a fun wellness question each week (e.g., “What’s your go-to energy booster?”) to spark healthy conversations.

For Better Work-Life Balance

Email-Free Lunch Hours – Create a company culture where lunchtime = a real break, not just eating at your desk while responding to emails.
Sunshine Breaks – Encourage stepping outside for five minutes of fresh air and vitamin D. A quick group walk can make it more social.
“Home by Five” Challenge – Once a month, challenge employees to actually leave work on time to reset and recharge.

People engage when wellness feels inviting, not like another task. Small nudges like these make healthy choices feel easy, fun, and second nature.

Why Nudging Works

Nudging respects individual freedom while guiding better choices. It's about creating an environment where the healthier option is also the more convenient one. This approach can lead to sustained behavior change, benefiting both employees and the organization.

By thoughtfully applying nudge theory, you can create a workplace culture that naturally promotes wellness. It's about making small adjustments that lead to big improvements in health and well-being. Let's make the healthy choice the easy choice for everyone!

Remember, it's all about those gentle nudges that guide us toward better health. You've got this!

How do you like to give your team a little nudge? We'd love to hear your ideas in the comments!

View full post