It’s 3 pm and, as usual, I’m feeling a bit drowsy while gazing at my computer. Eating always perks me up, so I open the desk drawer that holds my snack stash. I see candy... I eat candy... and then I bemoan my weakness, just as I did yesterday and the day before that.
But what I consider to be lack of willpower would more accurately be described as a habitual reaction to cues from my environment, I learned when I contacted social psychologist Wendy Wood, PhD, provost professor at the University of Southern California, whose research focuses on how habits guide behavior. In essence, I’ve trained myself to expect a sweet treat at work each afternoon—so I eat it, generally without a second thought, whether I really want it or not.
Do you have day-in, day-out habits that make it harder to control your weight? Many people do. In fact, about 45% of people’s behavior is repeated almost daily and usually occurs at the same time and/or place—and thus their actions often are cued by their environment. Once formed, habits are notoriously hard to break. People can, of course, choose not to respond in their accustomed way. But that requires decision-making, Dr. Wood said—and given the everyday distractions, time pressures and other drains on brain power that most people experience, it generally is easier just to keep on doing what they’re used to doing.
This occurs even when people are not enjoying a particular behavior. For instance, consider the common practice of munching on popcorn at the movie theater. In Dr. Wood’s recent study, participants went to the movies and were given (unbeknownst to them) week-old popcorn. Those who were not in the habit of eating popcorn at the movies consumed little of the stale snack. But participants who did have a habit of snacking on popcorn at the theater consumed just as much of the week-old popcorn as they normally would eat of fresh popcorn—even though they acknowledged that they didn’t like the stale stuff!
HELPFUL HABIT FORMATION
Does Dr. Wood’s research indicate that you’re doomed to repeat your weight-thwarting habits, like it or not? Not at all, she said—but you do need to become conscious of the context for your behavior. Context can be the physical location (such as the TV room if you habitually eat while watching a show)... time of day (like those 3 pm candy cravings)... other people (for instance, a partner who always urges you to join him for dessert)... or even the acts that precede the habitual behavior (such as buying a movie ticket).
Recognizing the context for negative habits helps you identify how to change your environment in ways that promote positive habits. The idea is to turn healthful eating and regular exercise into habitual and expected aspects of your day—so your environment works for you rather than against you. Here’s how...
Avoid your downfall locations. If you can’t help stopping at the donut shop every time you drive by on your way to work, take a different route to the office. If sitting on the living room sofa in front of the television makes you crave chips, watch TV in a different room for a while... or substitute another behavior for eating, such as knitting.
Automate healthy eating. You’ve heard it before, but it really helps to stock your pantry and fridge with nutritious foods. "You want to make healthful decisions easy," Dr. Wood said. Convenience is key—so chop up fruits and veggies and store them in grab-and-go single-serving containers... keep a handy bowlful of hard-boiled eggs in your refrigerator... place your whole-grain crackers on an easy-to-reach, eye-level shelf (and get rid of the cookies or other high-calorie temptations you usually keep there).
Replace bad behaviors with somewhat better ones. I was relieved when Dr. Wood agreed that I didn’t need to give up my usual 3 pm snack. But it would be wise to toss the candy and stock my desk drawer with some nuts or dried apple chips... or to banish food from my desk entirely and instead keep some yogurt or berries in the office fridge.
Revive former healthful habits. Did you used to take a daily bike ride but stopped when your bicycle broke? It’s often easier to restart a familiar activity than to establish a completely new one, Dr. Wood noted—so instead of vowing to learn, say, water aerobics, get your bike fixed and get pedaling again.
Cue your workout. Adjust your schedule so that you can exercise at the same time every day. Also, set up environmental reminders—for instance, set your gym bag next to your car keys so you won’t "forget" it when you leave the house. "Some early exercisers even wear workout gear to bed so that they are cued when they first get up in the morning," Dr. Wood said.
Team up with like-minded friends. Instead of hitting happy hour together, ask pals if they would like to unwind with a companionable walk or a partner-yoga class. Also, cut down on time spent with people who reinforce your unhealthy habits. As Dr. Wood pointed out, it is hard to avoid eating popcorn at the movies when your friend keeps trying to share hers.
Don’t give up too soon. It takes time to break old habits. Stay vigilant and keep trying, even if you sometimes slip up—eventually your healthy and slimming new habits will become part of your daily life.
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