#19 - When the game is rigged (in your favour)
aka why tricking your brain with gamification might be the smartest move you make this week
Spotlight
In our previous edition, we talked about the tricky gap between intention and action. Today, we discuss one of the most powerful (and underused) tools to bridge that gap: gamification.
Why our brain loves playing games
Whatever your poison is (Candy Crush, Plant vs Zombies, you name it), it’s extremely likely you have experienced how it feels to be glued to a game and feel the sweet sweet pull of procrastination.
But why are games, especially the really good ones, so addictive?
Our brain is wired to respond to playful, engaging experiences by releasing our good old friend dopamine, the neurotransmitter linked to motivation and pleasure. Studies show that when an activity offers immediate, enjoyable feedback, we naturally want to keep doing it - whether it’s solving a puzzle, getting to a new level, or simply feeling good in the moment.
…and why this matters for movement
Exercise, by nature, is a long-term investment. The benefits build over time, but your brain wants rewards now. That’s why it’s easy to lose motivation before results kick in.
A systematic review found that individuals using gamified fitness apps reported higher motivation and adherence to their routines compared to those without gamification elements. Another more recent review found that gamification can be a powerful strategy to overcome the common barriers to exercise and improve willingness to engage in regular physical activity. Gamification taps into this by turning effort into a reward in itself.
By adding playful elements - like visual rewards - we trick our brain into finding joy in the process (something we discussed at lengths before), not just the outcome. Research also found that intrinsic motivation (more on this here) skyrockets when movement feels more like a game than a task.
Introducing: the Outset Garden
To bring this concept to life, we’re launching a new way to see your movement grow - literally. Every time you complete an activity in Outset, you’ll be nurturing a virtual plant. The more you move, the more your plant flourishes.
It’s a small, satisfying way to see your progress beyond numbers and timers. No pressure, no punishment - just a fun reminder that every step forward counts.
Because exercise should feel like something you want to do, not just another task on your to-do list.
…and if you’ve been waiting for the right time to give it a go, we’ve got just the thing for you: 50% off your first 2 months when you sign up.
In the news
Walking 10,000 steps a day is great - but a recent study suggests how you walk matters just as much. Researchers found that adding just 30 minutes of faster-paced walking to your daily steps can significantly lower risks linked to metabolic syndrome, including high blood pressure, blood sugar, and waist circumference. In short: it’s not about walking more, but walking smarter.
Struggling with focus? A recent study reveals that just 30 minutes of aerobic exercise - like brisk walking, cycling, or swimming - can temporarily enhance cognitive functions in adults with ADHD. Participants showed improved inhibitory control and motor learning post-exercise, suggesting that physical activity can be a quick and effective strategy to improve attention and self-regulation.
We talked about ‘exercise snacks' - brief, vigorous activity bursts lasting a few minutes - before (we are great fans of small wins with big impact!). Turns out they can significantly boost productivity and well-being. Incorporating activities like brisk stair climbs or quick bodyweight exercises throughout your day enhances cardiovascular health, improves energy levels, and makes you more focused.
Speaking of exercise snacking, this 7-Minute Workout offers a quick routine designed for those struggling to fit full workouts in their day. Developed by exercise physiologist Chris Jordan, this high-intensity circuit training combines 12 exercises - such as jumping jacks, wall sits, and push-ups - performed for 30 seconds each with minimal rest. This efficient regimen boosts cardiovascular health, increases fat burning, and decreases insulin resistance, making it a no-brainer for those seeking maximum benefits in minimal time.
If you’ve ever felt like your workout sessions just…drag on, there may be a scientific explanation for it. A recent study reveals that individuals engaging in intense exercise perceive time as moving more slowly, overestimating their workout duration by about 10%. This 'time warp' effect suggests that incorporating distractions like music could make high-intensity workouts feel shorter and more enjoyable.
…and if you need a hand fitting more movement into your day, we’re here to help!
Gem of the month (and why you should care)
Turns out, strength training might be your secret weapon against insomnia. A recent review found that all types of exercise help improve sleep - but resistance training (like weights or bodyweight workouts) had the biggest impact on sleep quality, especially for older adults. And the effect wasn’t just a tiny blip - participants reported measurable improvements in how well they slept.
So if you’ve been staring at the ceiling at 2am, it might be time to swap the doomscrolling for some squats.
That’s all, folks.
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Thanks for reading this edition and see you next month!
Sonia Ponzo
CEO and Founder at Outset Wellness