Let’s be honest.
Between back-to-back meetings and the kids soccer practice, "willpower" is usually the first thing to run out by 5:00 PM.
If you’ve been struggling to stick to a health routine, I have some good news. It’s not a lack of discipline. It’s a personal design flaw. To lose fat and gain energy without adding more stress to your plate, you don’t need grit, although that’s nice to have. You likely just need a better system.
Here are two ways to "cheat" your way to better habits:
Temptation Bundling —> The secret to consistency is pairing an activity you need to do (but dread) with an activity you love to do. The Rule is you only get the "reward" while doing the "work."
Action: Only listen to your favorite true-crime podcast while you are meal prepping for the week. Suddenly, chopping vegetables becomes the best part of your Sunday.
Environmental Design —> Your environment is the invisible hand that shapes your behavior. If you have to fight your kitchen or your phone to be healthy, you will eventually lose.
Action: Remove "trigger foods" from the house so you don’t have to negotiate with a bag of chips at 9:00 PM.
The Analog Hack —> Use an old-school alarm clock. By keeping your phone out of the bedroom, you avoid the "doom scroll" and start your morning on your own terms.
Next let’s chat about the implementation of the Temptation Bundling strategy…this is called the P&P process.
5 Minute Homework time!
Let’s put this into action right now.
Grab a sticky note and try the Pair & Perform process:
Step 1. List 3 healthy habits you want to start (walking, prep, stretching).
Step 2. Pair each habit with something fun (Netflix show, a favorite playlist, or a call to a friend).
Step 3. Smile, because you know have another tool in your tool belt to attack you health and fitness journey with a plan.
Okay, that’s a wrap <3
Let me know how this goes next week!
Best,
Collis Stutzer