The Way the Cookie Crumbles

I recently read "The Power of Habit" by Charles Duhigg.  He explains the key to changing any unwanted behavior is substituting it with a newer and hopefully healthier action.  Modifying any routine will take willpower until it becomes automatic.

Willpower is defined as: "The ability to delay gratification, resisting short-term temptations in order to meet long term goals."

Duhigg cites an interesting study that tells us more about willpower.   Two sets of subjects were placed in two separate rooms.  Each room had a table with a plate of fresh baked cookies.  The first set of subjects was allowed to eat as many cookies as they want.  The second group told not to eat the cookies under any circumstances. 

 The cookies were removed, then both groups given a set of mathematical problems.  The group that had eaten the cookies scored higher.  What do these findings mean?  Eat the cookies? Cookies make you smarter?  

Scientists believe the subjects who had to employ willpower to resist the cookies had less mental energy to devote to the second task.    This study explains why high-functioning, high-achieving folks may turn to compensatory behaviors.  It can be really hard to swap a doughnut for a nap if you just spent an afternoon cajoling a moody teenager or just worked a 12 hour day.

 So what to do if you want to change a habit?  Number one: Duhigg recommends modifying one behavior at a time. Imagine trying to keep multiple beach balls underwater all at once.  It's nearly impossible to sustain for a long period.  It can take two to four months or even longer for habits to become ingrained.  Small steps ensure new behaviors become second nature. 

Number two: See the cookie, want the cookie, eat the cookie, enjoy the cookie.  When we classify foods as "good" or "bad" we risk depleting our willpower. The more you resist, the more the craving persists and the more you wear down your willpower.  This explains why when you finally give in and have said cookie you're more likely to feel like you've "blown it" and raid the cupboard for other forbidden treats. 

Number three: awareness.  Sometimes you want a cookie. Sometimes you want a nap, a vacation, or a new pair of shoes.  It may not be feasible in the middle of the workday to go for a walk or draw a hot bath.  The goal is to check in with yourself, and identify what it is you are really craving and try to work towards that.  In my experience, this is the most difficult aspect for clients to implement but also the most effective. When we get our other needs met we are less likely to overly rely on food to cope. 
 
Willpower may be an integral part in building behaviors that make us feel good long-term, however it is important to understand how our brains work and set realistic, compassionate and informed goals along the way.  If you'd like support creating better habits email [email protected] for more information. 

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