When Willpower Isn't Working

Your client or colleague brings in a box of doughnuts, a tray of cookies, or a beautifully decorated cake. And, even if you’re not hungry, even when these aren’t necessarily your favorites…well, you just can’t resist!

Or maybe you’re totally focused at work all day – and nothing can distract you. But, when you get home, your plan of a well-balanced dinner turns into just chips and dip, followed by chocolate candy.

Ever wonder why those tasty temptations put an irresistible spell on you? Why is it that sometimes you have lots of willpower – and other times, you have none at all? And, more importantly, what can you do about it?

Here are six suggestions to stop the spell:

1.     Get more sleep. It’s well-known that people who get less sleep than they need tend to be weigh more than well-rested individuals. There are a lot of factors to consider as to the reason – including having more awake time to eat. But, research studies have shown that insufficient sleep also increases hunger signals by changing the hormones that control hunger and fullness. https://www.ncbi.nlm.nih.gov/pubmed/23102177

2.     Eat more protein. Protein is more satiating than carbs or fats. That’s why eating 20-35g of protein at each meal is recommended to ward off hunger. If you want to avoid temptations, switch your breakfast from cereal to eggs, add some grilled chicken to your lunchtime green salad, and snack on apples and cheese instead of chips. https://www.ncbi.nlm.nih.gov/pubmed/25979491

3.     Don’t let yourself get too hungry. You know the feeling…when you get too hungry, your body screams for food NOW. So, plan your meals (and snacks, perhaps) so you never get that hungry. It’s way easier than trying to have more willpower.

4.     Quit the “clean plate club”. On the other hand, have you noticed that sometimes, when you’ve had a full meal, dessert seems even more attractive? Perhaps it’s your brain saying, “Come on, you’ve blown it already…let’s go all the way. We can always start eating healthy tomorrow.” Stop eating when your body feels satisfied – not full.

5.     Walk away. Just like magnets have less pull when they are moved farther away from each other, you’ll feel less pull if you move away from the temptations. Could you place that temptation in the break room – and away from your desk? Or move yourself to another location?

6.     Give yourself permission. How many times have you said to yourself, “I'm never going to eat ________ ever again!” And, how long does that last? Prohibiting yourself from eating your favorite foods might work for a while, but eventually, it only increases the urge. Maybe allow yourself to have your absolute favorite every week? Some people give themselves permission to have a small bit every day. There’s no reason to binge when you give yourself permission to enjoy it.

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Dr. Jo speaks and consults with busy people to help them stay energized, healthy, and sane so they can be more productive at work and happier at home. Download her "21 Ways to Beat the Afternoon Slump" report by texting DRJO to 22828 or visit her website.