How to Resist Temptation and Stick to Healthier Habits

Friday - January 5 2024, 20:04 UTC - 10 months ago

For the start of a new year, many people aim to develop a healthier approach to their lifestyle. Conventional wisdom suggests resisting unhealthy temptations by thinking about long-term consequences, such as diabetes and obesity, however our combined research suggests that thinking about the immediate effects is more effective. We suggest three approaches, backed by research, to help you stick to healthier habits including, focusing on the immediate effects, reframing how we think about healthy foods and making healthy options quick and easy to access.

It’s a familiar start-of-the-year scene. You’ve committed to a healthier lifestyle and are determined that this time is going to be different. Your refrigerator is stocked with fruits and veggies, you’ve tossed out processed foods, and your workout routine is written in pen in your daily planner.Yet, as you head out one morning, the tantalizing aroma of fresh doughnuts wafts through the air. How can you resist the call of this sugary treat and stick with your healthy choices?Conventional wisdom, grounded in years of research, suggests that the best way to resist unhealthy choices is to think about the long-term consequences .

For example, you could consider how the added sugar from eating too many doughnuts can lead to diabetes and obesity. Thinking about these long-term consequences, the argument goes, should help you avoid indulging right now and better stick to your goals.However, in our combined 25 years of experience investigating people’s self-control behavior and motivation, we have learned that, in the heat of the moment, people often overlook distant outcomes, diminishing the effectiveness of strategies focused on the long term .

In response, we propose three approaches, backed by recent research, to help you stick to healthier habits.To resist temptation, think short termOne strategy to avoid indulging is to consider the short-term consequences of unhealthy behavior. We tested this approach in seven studies with over 4,000 participants.In one study, we invited university students to view one of two public service announcements detailing reasons to avoid energy drinks .

One message emphasized long-term costs of drinking high-sugar energy drinks, such as diabetes and obesity. The other stressed short-term costs, such as anxiety and a sugar and caffeine crash.Students then had a choice between receiving an energy drink or another attractive prize. Those who read about the short-term costs were 25% less likely to choose the energy drink than those who read about the long-term costs .

In another study with a similar setup, participants read about either the short-term costs of eating sugar, the long-term costs of eating sugar, or they did not read about any downsides. Everyone then had to choose a delivery of cookies or a tote bag. Those who read about the short-term costs were 30% less likely to choose the cookies than those who read about the long-term costs and 45% less likely than those who didn’t read about any detriments to sugar .

We found that emphasizing short-term costs can also help you avoid other temptations. For alcohol, think about how excessive drinking can lead to poor sleep and hangovers. For fast food, think about how it can make you feel bloated or give you indigestion.In our studies, immediate effects were a stronger motivator than long-term consequences that could take decades to occur. The takeaway is simple: To avoid indulging, think short term .

Focus on the fun of healthy optionsAvoiding unhealthy foods is one thing. On the flip side, can you nudge yourself toward consuming more healthy foods?Research that one of us (Kaitlin) conducted with behavioral scientist Ayelet Fishbach found that how a particular food is framed can have a surprising effect on consumption. They tested this concept by asking participants to select snacks for a party .

When the snacks were framed in a positive way, as being part of a healthy lifestyle or being easy to prepare, more people opted for healthy choices like granola bars. Context matters—when we frame healthy foods in a positive light, our cravings are more likely to follow.Another way to increase your consumption of healthy foods is to make it easier to access them. Studies have found that placing healthy foods in the front of your refrigerator and at eye level in your pantry helps you reach for those options first .

Similarly, if you are able to quickly grab a pre-made salad at the co-op, you’re more likely to take the path of least resistance and reach for the salad than a processed meal in a box. Being able to quickly and easily access healthy foods often makes healthy behavior easier.Lastly, try adding healthy, tasty ingredients to a favorite meal. Soups and salads provide an easy way to increase the amount of veggies you eat, while adding spices like turmeric or cinnamon can add both flavor and health benefits .

When it comes to desserts, a little goes a long way. For example, reducing sugar in cakes and pastries by a third can significantly reduce their calorie count.These small changes may not seem substantial, but research suggests that making small changes in our daily lives can have lasting impacts on our relationship with healthier foods. Small, sustainable changes can add up to eating better most days of the week, which can lead to a healthier lifestyle .

Simply put, you can empower yourself with the research-backed strategies that make improving your diet a more manageable task, and most importantly, make it an enjoyable one.