Can mental contrasting techniques improve physical activity levels in the workplace?
Mental contrasting is a psychological technique used to improve behavior by helping individuals identify their goals and the obstacles that might stand in their way. When applied to health behaviors, it helps people create a clear plan for action.
Research suggests that this method can be effective at increasing physical activity specifically during the workday.
What the research says
A small randomized controlled trial involving 73 employees found that an intervention based on mental contrasting and implementation intentions successfully increased physical activity levels. These results were measured using accelerometers, which are devices worn to track movement 3.
In this study, participants who were allowed to choose which behavior to focus on each day (such as physical activity or reducing snacking) showed higher levels of physical activity compared to those who were assigned a specific focus daily 3. While the mental contrasting intervention improved physical activity, it did not have a measurable effect on reducing unhealthy snacking during work hours 3.
Other methods for increasing movement include gamification—using elements like points and leaderboards—and wearable technology. While these can increase step counts in various settings, research indicates that the benefits of using trackers alone may fade over time 14.
What to ask your doctor
- Can you explain how mental contrasting techniques work to help change habits?
- What are some evidence-based ways to increase physical activity during my workday?
- Are there specific behavioral strategies that can help me stay consistent with exercise goals?
This question is drawn from common patient questions about Psychiatry and answered using cited medical research. We do not provide individualized advice.