It’s a familiar scene at the beginning of the year. You are committed to a healthier lifestyle and are determined to be different this time. The fridge is stocked with fruits and vegetables, processed foods are thrown out, and the daily planner is penned with workout routines.
But when you step outside one morning, the tantalizing aroma of freshly baked donuts wafts through the air.
How can you resist the temptation of this sweet treat and continue to make healthy choices?
conventional wisdom, Based on years of research, suggests that the best way to resist unhealthy choices is to think about the long-term consequences. For example, you can think about how the added sugar from eating too many donuts can cause symptoms such as: diabetes and obesity. The argument is that if you think about these long-term consequences, you should be able to stick to your goals without luxuries now.
However, at our company, With 25 years of research experience combined, People’s self-control behavior and motivationwe learned that people often overlook distant outcomes in the frenzy of the moment, undermining the effectiveness of strategies focused on the long term.
In response, we offer three approaches backed by the latest research to help you stick to healthier habits.
Think short term to resist temptation
One strategy to avoid overindulgence is to consider the short-term consequences of unhealthy behaviors. We tested this approach with 7 studies There are over 4,000 participants.
In one study, college students were asked to watch one of two videos. Public service announcement Learn more about why you should avoid energy drinks. One message highlighted the long-term costs of drinking high-sugar energy drinks, including diabetes and obesity. Another highlighted short-term costs such as anxiety and the crash in sugar and caffeine.
Students had the choice of receiving an energy drink or other attractive prizes. People who read about the short-term costs were 25% less likely to choose an energy drink than those who read about the long-term costs.
In another study with a similar setting, participants either read about the short-term costs of eating sugar, or the long-term costs of eating sugar, or they read nothing about the downsides. did. Next, everyone had to choose between cookie delivery or tote bag delivery.
Those who read about the short-term costs were 30 percent less likely to choose cookies than those who read about the long-term costs, and 45 percent less likely than those who didn’t read about the negative effects of sugar.
I find that focusing on short-term costs also helps me avoid other temptations. When it comes to alcohol, consider how excessive drinking can lead to sleep deprivation and hangovers. If it’s fast food, think about how it can make you feel bloated or cause indigestion.
In our study, immediate effects were a stronger motivator than long-term consequences that may take decades to occur. The conclusion is simple. To avoid overindulgence, think short-term.
Focus on the fun of healthy options
It’s one thing to avoid unhealthy foods. Conversely, can you encourage yourself to eat healthier foods?
Research one of us (Caitlin) did with behavioral scientists Aerette Fischbach I found that. Encourage people to pay attention to deliciousness Foods like apples and carrots have increased consumption in the lab and in the real world, not because of their health benefits. These findings were independently replicated with the following interventions: 5 university cafeterias They used food labels that focused on taste and health.
This strategy can also promote other healthy behaviors, such as exercise. In one study, Caitlin asked gym-goers to choose a weightlifting workout from a list of similarly difficult routines. Participants were instructed to select Completed more fun exercises than those who were asked to choose the exercises that would best serve their long-term fitness goals.
The immediate rewards of pursuing long-term goals improve your experience in the moment, but they often go unnoticed. Therefore, focusing on the immediate and delayed effects of behaviors such as healthy eating and exercise can increase their effectiveness. intrinsic motivationmaking the action feel like its own reward, resulting in a sense of immersion in the activity called “.”flow. ”
Timing the reward sweet spot
Initiating healthy behaviors is one important piece of the puzzle. The other is someone who persists in these behaviors over time. One strategy to increase persistence is to use rewards to maintain commitment.
Research led by marketing professor Marissa SharifTogether with Caitlin, we conducted eight experiments with over 5,000 people and found the following: Small, regular rewards were more effective. What’s better than an occasional big reward for cultivating a long-term commitment to healthy behaviors like exercise or flossing?
Instead of treating yourself to 4 workouts and watching 80 minutes of TV until the end of the week, consider watching 20 minutes of your guilty pleasure TV show every time you work out every day.
However, there are some caveats. Rewarding yourself too soon can have the opposite effect. Rewards seem to work best when people have to put in the effort to unlock them, and then they get them periodically. In other words, the most effective way to structure rewards is to give small ongoing benefits after the initial effort is not rewarded.
In a study on exercise, Marissa and Caitlin followed participants as they engaged in physical activity. There was no reward for the first four workouts. The group then worked to unlock rewards and began receiving small ongoing rewards with each subsequent workout. They were able to persist longer and complete more workouts than those in the lump sum group, who occasionally received larger rewards every four completed workouts.
Similar effects were evident in: 12 day study on floss. Those in the group who worked to unlock the reward (flossing for three days without a reward, then rewarded every day thereafter) flossed for more days than those who consistently received the reward correctly. Those who had to put in the extra effort to earn the reward flossed their teeth 15% more days.
These studies suggest that people can strategically incorporate rewards into their routines. The first period is non-rewarding, which helps maintain healthy behaviors over time.
resistance, enjoyment, persistence
Our research highlights three effective strategies to achieve your goals. It’s about prioritizing short-term results to resist temptation, finding joy in long-term choices, and continually rewarding yourself for sustained persistence.
The great thing about these strategies is that they can be adapted to suit your personal goals. For example, if you’re finding it difficult to replace social media with books, think about the short-term negative effects of endless scrolling. Alternatively, if you find it difficult to find time to relax, focus on the direct benefits of meditative exercise.
Incorporating these evidence-based approaches will help you achieve your long-term goals.
caitlin woolleyAssociate Professor, Department of Marketing, Cornell University and paul stillmanAssistant Professor, Department of Marketing, san diego state university
This article is republished from conversation Under Creative Commons License.read Original work.