Tag Archives: routine

You can boost your willpower, here is how:

Just like the muscles in our legs and arms, our brains get tired too. When we spend all day making decision after decision — the willpower part of our brains gets spent. Without even potentially realizing it, you begin to make poor—or even completely avoid—decisions. It is called decision fatigue and scientists are just beginning to learn more about its potentially detrimental impact. 

Whether it be shopping, working, dieting, it is easier for us to make smart, educated, well-thought decisions in the morning before we have depleted so much of our energy. It is why it is easier to eat healthier breakfasts than dinners, and why we often reach for that piece of candy at the end of the day. Our brains are exhausted and our willpower is depleted. 

Think about building a home, or picking out clothes at the store, you are making decision after decision — what hardware to put where, what lighting fixture, where should the outlets go, do I want the purple shirt or the red shirt, is this dress too big, should I spend this much money, etc. Chances are at the end you feel like throwing in the towel. Or you say “ah screw it, I will just go with this one.” This is decision fatigue. The list can go on and on. But, by recognizing that decision fatigue exists and acknowledging its potentially damaging impact, you can make changes to your life to increase your willpower. 

Reduce decison fatigue

Here are some ways to get started reducing decision fatigue and boosting willpower:

1.) Plan reoccurring decisions ahead of time: Obviously you can’t plan every decision before it happens. That is just life. But many of the decisions that are draining our willpower are the ones we make over and over again. Things like what you are going to wear to work, what you are going to eat for lunch/breakfast/dinner, when you are going to hit up the gym, etc. This stuff you can plan before you go to bed at night so the next day you have willpower for the big stuff. 

2.) Whatever is most important in your day, do it first: Maybe it is exercising, getting a project done, getting the laundry folded, helping your child with a project, whatever it is wake up early and get it done. You are the freshest version of yourself when you wake up. Get up, get to it and start your day off on the right foot, it may even help the rest of the day to unfold smoother.

3.) Take care of you: It is hard to have willpower if you feel drained, unhealthy, unfit, bad about yourself, etc. Put time in your day to focus on yourself and make sure you are getting the proper fuel for your day.

4.) Make commitments, instead of decisions: Rather than getting down on yourself by constantly telling yourself you “want to lose weight,” “want to change jobs,” “want to start working out,” start doing it. You will have fewer decisions to make if you just rip the bandaid off and commit. 

5.) Fuel first: If a decision is coming at the end of the day, or maybe a big meeting at work, then take a break, refresh and eat something first. You will be more on top of your game if you can boost some of that brain fuel. 

6.) Keep it simple: Get rid of the things in your life that you don’t need. Don’t waste your energy on things that don’t contribute to your wellbeing, that don’t provide joy. You don’t need to keep doing unnecessary tasks that are draining your energy. 

Your willpower is not always going to be at a steady level. That is impossible. But the first step to making changes is recognizing where the problems are and working to rectify them. It’s ok to put off a decision for a day rather than being impulsive. You can decide to get some rest first, just don’t avoid it completely. 

Sources: 

New York Times: https://www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html

https://jamesclear.com/willpower-decision-fatigue

Connecting with loved ones at bedtime: It is good for your health

A healthy bedtime routine with the people we love can be a smart way to close off the day. To let go of stress, and rest peacefully.

Whether it is cuddles with a child, a bedtime kiss, laughing and talking with a spouse, feeling physically or emotionally connected to those we love can decrease cortisone levels and stress-related health risks. It is a routine that everyone in the home can look forward to, and it is a nice way to put some finality into the day…to know you are not alone in this busy life, and tomorrow is a new day. 

A psychological scientist at Wayne State University explored the link between cortisol levels—also known as the stress hormone—and physical health. Cortisol is present in nearly every cell of the body, impacting learning, memory, and emotion. It also helps to regulate the immune system. The scientist Richard Slatcher found the more connected to their relationships people felt, the healthier cortisol levels they had. 

A Healthy Bedtime Routine

Some ideas for a healthy bedtime routine may include:

1.) Exchanging “I love you’s.” This is a good habit to get into because as much as we feel we don’t need to always say it, it helps to hear it and know your children or spouse mean it. It is healthy for everyone. 

2.) Go to bed at the same time as your spouse. This provides time to reconnect, even if only for a few minutes. It is time where it is just the two of you. Even if it is a few exchanges about your day or some more intimate cuddle time, maybe a laugh or two, it is a good healthy habit and keeps you both on the same page. 

3.)Unplug. Bed is not the place for your phone or laptop. Leave that stuff at the door. This is time for your marriage, for your children. 

4.) Prioritize getting a good nights rest. Try to go to bed at an early enough time to get ample sleep. Better sleep means better mental and physical health, and better handling of stressful situations. 

5.) Don’t try to settle arguments. The old saying “don’t go to bed angry” is not always true. Not everything has to be fixed before getting some shut-eye. In some cases, it can be better to get some good rest and then reassess in the morning when you are refreshed and focused. 

6.) Take a few minutes to practice gratitude. Think about one good thing that happened in your day and share it with your spouse or your kids. It will leave the day on a happy note and improve overall mental health.