''Instant Gratification'' delays results?

The other night I caught myself scrolling Deliveroo, looking for the highest rated burger restaurant.

I had a burger, wings, chips, and a milkshake in my basket.

One click away and no dishes. The other option was a burrito rice bowl that I would have to make myself.

I always have a few servings of rice and potatoes cooked in the fridge to make my life that bit easier. So I decided to abort my Deliveroo order and prepare my burrito rice bowl (which was extremely satisfying).

The instant reward and satisfaction from my Deliveroo order would have likely been a lot higher.

Let's face it, I wouldn't have immediately packed on fat!

But, if that started to become a habit, I would find myself packing on the lbs and having to maybe delete Deliveroo.

I get it, when you have a weight loss goal of losing 30-50lbs and to keep it off for life, we are talking about a lifetime of making better eating decisions and being active.

On the surface, that's not an instant reward, not in the slightest. It sounds like pain and struggle to begin with, especially compared to a burger, fries, wings and a milkshake.

We want it RIGHT now!

Let's face it, as humans, we want everything now.

Eating healthy day in day out usually doesn't feel that rewarding.

Yes, you'll likely have better digestion and feel more energetic, but even that is not instant, it takes time. Especially when the scale isn't moving at the rate you thought it would.

To have that mental shift and be able to delay gratification, we have to feel like it's worth it. Because if we don't, we will not succeed!

We will not continue to eat healthy and workout if there are no short-term rewards built in. Anyone that is successful with their health and fitness in the long-run have reward systems in place that keep them going.

You can delay it!

As mature adults, we are actually capable of delaying our gratification when we fully understand the reward.

We find ourselves a lot less likely to cave to the pressure of temptations. You're unlikely to get hammered on a Sunday night because you know it's back to work on the Monday. Knowledge is power.

Sure, it's not easy, take a look at athletes that have to make weight for fights that have millions on the line, still struggle and sometimes, fail and have to pull out.

This is where science saves us!

We can create a positive feedback loop in our brain with each decision we make that links that decision to being right. Say, for example, with me, I ate my burrito rice bowl which was packed with vegetables and fresh ingredients instead of that burger meal.

By making that choice, I am reinforcing that this was the ''correct'' choice. Over time, this just makes that association ever stronger.

This isn't some woo woo claim I just made up, this is backed by science. It's creating neural connections in the brain.

Eventually, when done enough times, this will become a habit, one that is hard to undo.

The same applies if I constantly ordered in instead of making a healthy meal, I am creating a habit that's going to be very challenging to change.

The reality is, that habit is never forgotten...

But all is not lost, in fact no way near.

The good thing is, we can create momentum that will make it a lot easier to stick to healthy habits that will help us stay lean and healthy.

1. What do you need daily to stay on track?

This can come down to tasks like revisiting your why (my first article) – reminding yourself of your motive and what it truly means to you to actually make the right decisions.

2. Sure, it tastes great, but is it worth it?

Yes, like most things in life, it's easier said than done. But, the next time you are browsing Deliveroo, I want you to ask yourself, is it worth it? Get an accountability partner to check in with you weekly, to see your progress. That will help you stay on track and avoid much of the ''instant rewards''.

3. Are your habits serving your life or ruining it?

Yes, one or two burgers a week isn't going to ruin your life. As I say often, it's what you do the majority of the time that matters. Ask yourself next time you make a decision, will this help or harm me?

4. Remember how the brain works!

Remember, the more you do, the easier it gets. The more you make that choice of choosing the healthier home cooked meal, the more your brain will recognise it as the right choice. The easier it will become to make that choice.

It really comes down to one thing, do you want to feel good now? Or like Bradley Cooper in Limitless later?

Everything you do in life compounds.

“We are the sum of our actions, and therefore our habits make all the difference.” —?Aristotle

What decisions will you make today that will give you a better tomorrow?

Have the best day ever and we'll talk soon!

Adam