There was recently a Vanity Fair article on President Obama which included a short reference to how he favours a very routine day to day life, wearing only gray or blue suits, and he prefers other people to decide what he eats every day. His reason is to save his “decision power” for the many important decisions he needs to make every day. It reminded me about decision fatigue; which is where our power to make decisions gets depleted through the day with each choice you make.
There is an excellent New York Times article on Decision Fatigue which I quote extensively below. The famous study on decision fatigue, tested to see when prisoners were more likely to get parole. It turned out that judges were much harsher, (for prisoners with exactly the same crimes and time served) at the end of the day and right before lunch time, when they had already made many parole decisions and had not eaten in hours.
“Your brain does not stop working when glucose is low. It stops doing some things and starts doing others. It responds more strongly to immediate rewards and pays less attention to long-term prospects. ” –New York Times
You are more likely to make decisions based on short term parameters when you are fatigued, forgetting to weigh up the long term impact because you don’t have the reasoning power to do so. This creates what I like to call the “ah stuff it!” response. In my experience, whatever you decide to do when you say “ah stuff it” is a short term / instant gratification type of choice which will likely have negative long term affects. i.e eat the chocolate, sleep in, buy those expensive Choos … ahem…shoes.
Decision fatigue absolutely affects everyone who is actively trying to lose weight. If you’re sick and tired of spending all day weighing the pros and cons of what to eat and actively resisting the temptation of the office cookie jar, you are literally exhausting your choice power.
“The discoveries about glucose help explain why dieting is a uniquely difficult test of self-control — and why even people with phenomenally strong willpower in the rest of their lives can have such a hard time losing weight. They start out the day with virtuous intentions, resisting croissants at breakfast and dessert at lunch, but each act of resistance further lowers their willpower. As their willpower weakens late in the day, they need to replenish it. But to resupply that energy, they need to give the body glucose. They’re trapped in a nutritional catch-22:
1. In order not to eat, a dieter needs willpower.
2. In order to have willpower, a dieter needs to eat.”
This is the reason why car dealers ad all those “extras” after the sale of the car, tinted windows, mag wheels, paint protection are all thousand dollar decisions they are forcing you to make when you are fatigued, knowing that statistically you are more likely to just default to the recommended “popular choice”. It’s also why the candy is at the checkout of the supermarket, after you’ve made so many decisions of what to buy and not buy, resisting the candy at the checkout is much harder. It’s not called an impulse purchase for nothing!
We tend to go for sugary things when fatigued. The quick glucose hit…
“…After performing a lab task requiring self-control, people tend to eat more candy but not other kinds of snacks, like salty, fatty potato chips. The mere expectation of having to exert self-control makes people hunger for sweets.”
And we tend to go for sugar around that time of the month… egh.
“A similar effect helps explain why many women yearn for chocolate and other sugary treats just before menstruation: their bodies are seeking a quick replacement as glucose levels fluctuate. A sugar-filled snack or drink will provide a quick improvement in self-control (that’s why it’s convenient to use in experiments), but it’s just a temporary solution. The problem is that what we identify as sugar doesn’t help as much over the course of the day as the steadier supply of glucose we would get from eating proteins and other more nutritious foods.”
Once you know what it is, you are more likely to recognize it in action, You might feel tired, frustrated or irritable… when you say “I should do X, ah stuff it!” you know that’s the fatigue talking and you’re not making a good decision…
“…When the brain’s regulatory powers weaken, frustrations seem more irritating than usual. Impulses to eat, drink, spend and say stupid things feel more powerful (and alcohol causes self-control to decline further).”
Obama reduces his decision fatigue by reducing his decisions where they don’t really matter. You can do this too, and make it easier to lose or maintain your weight, by creating a meal plan of foods you like and sticking to it every day Monday to Friday. Perhaps if you live with a partner and they don’t fancy eating the same thing every dinner, you could eat the same breaky, lunch and snacks and rotate 5 dinners per the day of the week. This sounds like it’s quite restrictive, but you probably do this with your dinners anyway. We are creatures of habit, and I doubt you’re whipping up a new gourmet creation every night!
Instead of trying to decide each day whether to exercise or what to eat, set yourself up for success by diarising it, booking it in beforehand with a friend or PT, or a workout buddy you meet at your morning Pump class.
“(People with good self control) instead of deciding every morning whether or not to force themselves to exercise, they set up regular appointments to work out with a friend. Instead of counting on willpower to remain robust all day, they conserve it so that it’s available for emergencies and important decisions.”
Share your experiences with decision fatigue and your favourite “I could eat this every day” meal plan. I’d love to know what yours is… I’ll write mine below too. 🙂
I’ve passed the big 4-0! I’ve now ‘released’ 48kgs, since the birth of my son 2 years ago. To Kylie, Selina and all my GBQ sisters, you helped me to get out of my own way, so I could coach my inner critic and encourage my cheerleader. I am getting my pre-babies mojo back and am in a better headspace than when I was fighting fit! I feel like GBQ really delivered on the greatest gift, self-love and clarity, and has given me the confidence and conviction to continue my journey! Thank you.
With Kylie’s help I released the hopelessness & anger I was using as an excuse, and have stepped out of my shell with a vengeance! I’m now clear on what I want to do with my life and I’m taking steps towards making it a reality, and in doing so my entire eating habits have changed… the ‘hunger subsided’ & I’ve stuck to my better eating habits and gym workouts easily. It’s been amazing!
Working with Kylie has been life changing. Kylie helped me get back in touch with my own body, taught me how to nourish myself and get my glowing, gorgeous body. She helped me move from self-loathing to self-love. She taught me how to consciously turn down the critical voice and turn up my inner cheerleader. Without a doubt starting with your mindset is the first place to start on your weight loss journey. Lasting results for sure and totally life changing!
What I have gotten out of the course can’t be measured. I glow from the inside out! For the first time in years; I am happy because I am happy! I love myself – I can actually look in a mirror with no self loathing… I love the woman smiling back at me and not just because my body has changed on the outside – I have changed from the inside and it is a reflection!
Everything has really changed, I finally let the girl inside out. I feel like my life has really just started. I’ve had a massive increase in personal power (from zero), sense of possibility, happiness, resilience, CONFIDENCE! Reached my first weight loss goal, I have gone from a size 12 to an 8-10. I love myself and respect myself for the first time, I cannot express how much this has changed me. Thank you does not even cut it.
I have been struggling with my weight and feeling of not being good enough for as long as I can remember…This has changed for me now. I have had more awakenings and realisations and learnings than I thought possible in the past few months. This really is SOOOOO not about the weight. I TOTALLY get that now.
I have loads more energy… I’m eating so well and exercising when I can. With my 1st baby I couldn’t cope with the emotional roller-coaster that is pregnancy. I ate, and ate, and ate non-stop. My head is in such a great place at the moment. I owe it all to Kylie and your Goddess Body Quest program x