BREAKING ROUTINES

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Today I would like to start with a little thought experiment. Imagine that your employer designs a workplace for you that is optimally movement-friendly. It supports you in sitting less, standing up more often, and being slightly active in your daily office routine. It is officially communicated by the management level that standing up during work, even during meetings, is desirable. You have an electric height-adjustable sit-stand work desk and a standing board or mat, and your employer provides a free exercise break program. The office building’s stairwell is attractively designed, and posters tout the health benefits of taking the stairs versus the elevator. Despite these ideal conditions, you’ll probably find, especially at the beginning, that you haven’t reduced your sitting periods at the end of the workday as planned and, for example, have habitually taken the elevator. You may even find that you haven’t even brought your height-adjustable desk up to standing height.

Now the thing is, this example is not at all far-fetched. In my movement promotion project, I observe again and again that old habits get stuck and make change processes difficult, even though the motivation to change is usually great.

That’s why I turned to experts in behavior change and goal achievement, my colleagues Daniel Preuß and Prof. Dr. Wolfgang Knörzer. With their Heidelberg Competence Training to promote mental strength, they have already accompanied numerous people on their way to successful goal realization.

Chiara: Daniel, why do you think it is so difficult to change behavior, and what can be done to make it easier?

Daniel: First of all, good news for everyone who recognized themselves in this story: Don’t worry, it’s completely normal that it takes time to change established habits like sitting. This can be explained by the efficient way our brain works. It makes sure that some things are automated, i.e. habitual so that we can turn our full attention to the things that are important at the moment. We, therefore, sit down automatically and without thinking and instead concentrate fully on the work and not on our posture. All activities that do not necessarily require our attention are done on “autopilot”, so to speak. Getting out of the usual sitting routine and into a more agile office routine, therefore, requires our full attention. And this is exactly where we provide support. With our video tutorials, you can learn strategies for successful behavior change. This includes, for example, setting myself a clearly defined goal and thinking about how I can overcome possible barriers and stumbling blocks along the way.

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