ALLURE MEDICAL - all•u Magazine all·u Magazine Spring 2018 - Page 18

Our willpower is not at some constant level all day , waiting around for us to use it . Nope , it gets weaker with each decision we make .
This is why , after resisting chocolate all day , you can ’ t help but have that dessert at night .
And there ’ s research backing this . Roy Baumeister , a prominent psychologist , has researched the phenomenon of decision fatigue , which is the idea that our willpower decreases with each decision .
Decision fatigue is what leads to analysis paralysis . When your brain is low on mental energy , it ’ s really hard to make good decisions on the things that matter – like your goals .
This research has inspired some of the most visionary people .
It ’ s why Steve Jobs wore the same outfit everyday , a black turtleneck , blue jeans , and white sneakers .
By conserving his mental energy by taking away smaller decisions , it enabled him to focus his energy on big decisions – the ones that mattered .
So : back to your resolution .
You had assumed that using only your willpower , you would be able to stick to your resolution . I ’ m sorry to tell you that ’ s not going to happen , because your willpower depletes .
However … knowing and understanding that your assumptions are not going to help can really help you out .
Why ? Because this forces you to think of alternate solutions – solutions that will actually work , because they won ’ t rely on willpower alone .
THE SOLUTIONS : ACHIEVE YOUR GOALS WITH LESS WILLPOWER
Now , I ’ ve got three simple solutions for you – solutions that will help you stick to your resolutions without having to rely solely on willpower .
FIRST : PLAN EACH DAY THE NIGHT BEFORE
Research from Harvard Business School shows that when we make decisions for our future selves , we make better decisions .
So , the night before , plan out as many decisions as you can .
This will reduce your decision fatigue the next day – and take advantage of our thoughtful planning for our future selves .
For example , plan your outfit , a healthy breakfast , what time you will hit the grocery store and what you will buy , and what you will do if a sugar craving hits .
SECOND : WORK ON YOUR RESOLUTION IN THE MORNING
If you have a health goal , workout in the morning . If you have a business goal , tackle it for 30 minutes before work .
In the mornings , your willpower is higher because you don ’ t have decision fatigue yet .
And if you couple this with planning the night before , you set yourself up for success .
THIRD : PRE-COMMIT
Committing in advance takes the question out of whether you will do something or not .
Deciding to hit the gym , even in the mornings , is hard .
But getting yourself to an eight-week bootcamp class with your best friend – that you already paid for ? Much easier .
Because there ’ s no question if you are going or not .
You parted with your hard-earned money and you committed to a friend – you ’ re going .
If you sign up for a half-marathon next month , you can believe that you ’ ll have a reason to train .
Even better if you commit to running with a friend – because you won ’ t bail on the race .
And if you want to pursue any topic , from learning knitting to business principles , sign up for a class of some sort , in person or online . Pick a class that has a set date and time . This will keep you accountable .
You see , it ’ s much easier to have discipline when you set things up in your favor .
FOURTH : USE THE 5 SECOND RULE
The 5 Second Rule is simple . If you have an instinct to act on a goal , you must physically move within 5 seconds or your brain will kill it .

The moment you have an instinct to act on a goal you must physically move withing 5 seconds or your brain will stop you .

5-4-3-2-1-GO

It ’ s a tool that takes you out of your head and into action . I talk about
18 SPRING 2018
Our willpower is not at some constant level all day, waiting around for us to use it. Nope, it gets weaker with each decision we make. This is why, after resisting chocolate all day, you can’t help but have that dessert at night. And there’s research backing this. Roy Baumeister, a prominent psychologist, has researched the phenomenon of decision fatigue, which is the idea that our willpower decreases with each decision. Decision fatigue is what leads to analysis paralysis. When your brain is low on mental energy, it’s really hard to make good decisions on the things that matter – like your goals. This research has inspired some of the most visionary people. It’s why Steve Jobs wore the same outfit everyday, a black turtleneck, blue jeans, and white sneakers. By conserving his mental energy by taking away smaller decisions, it enabled him to focus his energy on big decisions – the ones that mattered. So: back to your resolution. You had assumed that using only your willpower, you would be able to stick to your resolution. I’m sorry to tell you that’s not going to happen, because your willpower depletes. However…knowing and understanding that your assumptions are not going to help can really help you out. Why? Because this forces you to think of alternate solutions – solutions that will actually work, because they won’t rely on willpower alone. THE SOLUTIONS: ACHIEVE YOUR GOALS WITH LESS WILLPOWER Now, I’ve got three simple solutions for you – solutions that will help you stick 18 SPRING 2018 to your resolutions without having to rely solely on willpower. FIRST: PLAN EACH DAY THE NIGHT BEFORE Research from Harvard Business School shows that when we make decisions for our future selves, we make better decisions. So, the night before, plan out as many decisions as you can. This will reduce your decision fatigue the next day – and take advantage of our thoughtful planning for our future selves. For example, plan your outfit, a healthy breakfast, what time you will hit the grocery store and what you will buy, and what you will do if a sugar craving hits. SECOND: WORK ON YOUR RESOLUTION IN THE MORNING If you have a health goal, workout in the morning. If you have a business goal, tackle it for 30 minutes before work. In the mornings, your willpower is higher because you don’t have decision fatigue yet. And if you couple this with planning the night before, you set yourself up for success. THIRD: PRE-COMMIT Committing in advance takes the question out of whether you will do something or not. Deciding to hit the gym, even in the mornings, is hard. But getting yourself to an eight-week bootcamp class with your best friend – that you already paid for? Much easier. Because there’s no question if you are going or not. You parted with your hard-earned money and you commit YHY[8$ž[x&\H[˂Y[HYۈ\܈H[[X\]ۈ^[۝ [H[[Y]H][x&[]BHX\ۈZ[][]\Y[H[Z][[]HY[8$ؙX]\H[H۸&]Z[ۈHXK[Y[H[\YH[HXHX\[ۚ][\[\œ[\\Yۈ\܈H\وYBܝ [\ۈ܈ۛ[KXH\]\H]]H[[YK\[Y\[HX[XK[HYK]8&\]XX\Y\]B\\[H[[H][\[[\]܋TTHH HPӑSBH HXۙ[H\[\KY[B]H[[[XۈH[ [B]\\X[H[ݙH][ HXۙ›܈[\Z[[[] H[[H]H[[[XۂH[[H]\\X[H[ݙB][ HXۙ›܈[\Z[[[KKM LLLKQ’]8&\H]Z\[H]و[\XY[[X[ۋH[X]