Let us Help You Make Healthy Decisions!

A review of the literature on self-control and decision-making abilities has shown that willpower is inherently limited (Baumeister, 2003), which is part of the reason why most people are more likely to complete an early morning workout than one that takes place in the evening—their willpower is simply too weak after a full day of trying to eat well and make other healthy choices to make one last commitment. Using willpower involves using one’s rational side to dictate what the emotional side wants—and it is not really a fair fight, as emotions are a far more powerful driver of decision-making than reason.

“The best way to strengthen willpower is to not rely on it so much,” explains Natalie Digate Muth, M.D., M.P.H., R.D.,. For example, she suggests making eating healthy easier by purchasing healthy foods and making them highly visible in the kitchen. “Put out a fruit bowl,” suggests Dr. Muth. “Keep veggies and fruits cleaned and cut in clear containers front and center in the fridge rather than buried in a drawer.”

Simple Tips to Make Choices a Reality

•Always have a bottle or glass of water on your desk at work.
•Prepare a healthy lunch and snacks at home before going to the office, and then only eat what you bring with you from home. Few things can trigger dietary anxiety more than a coworker asking, “Where do you want to go for lunch?” Having your lunch prepared ahead of time eliminates the need to make a choice.
•Keep your gym clothes in the car so you don’t have to stop at home before taking a separate trip to the gym. Nothing derails the intention to work out like a quick stop at home to change into gym clothes, as there are just too many potential distractions and stumbling blocks involved.
•Keep a pair of running shoes at work so you can take a quick walk during your lunch break. Simply seeing the shoes under your desk will help you make the choice to get up and move.
•At home, keep the television closed up behind cabinet doors, which will help reduce the impulse to sit down to watch TV every evening.
•Keep running shoes by the front door or sitting on the treadmill at home to make it easier to squeeze a quick walk into your day.
•Keep a yoga mat laid out on the floor to remind yourself to do your daily push-ups, stretching protocol or yoga session.

First Body, Then Mind

We’ve all been there. You’re sitting on the couch thinking, “I need to go hop on the treadmill.” But your mind deliberates, rationalizes, procrastinates and otherwise sabotages your intentions until you’ve decided that it’s not a big deal if you skip your workout that day. The mind took the lead and let you down.

Instead, just stand up and let the body take over before the mind derails your efforts. Once it gets going, the body tends to stay on task and get things done. The mind might object at first, but the resistance to making the effort will subside pretty quickly.

We can take advantage of this phenomenon by setting up cues to move and then acting on those cues without giving them a moment’s thought. For example, consider a person who works from home and has the ability—but not yet the desire—to get up and move throughout his day. He can set an alarm on his computer or phone that goes off every two hours, which is his prompt to either go for a 10-minute walk around the neighborhood or get on the exercise bike and ride for 10 minutes. There should be no deliberation. The alarm sounds, and the body just starts moving.

By Daniel J. Green

Comments

[Pete]

This was a really great post!

[Wilson]

Great info!!!!!

patricia wexler