HOLD A PRE-MORTEM
In the war against fat-storing stress hormone cortisol, strategic thinking is key, but you don’t do your best brainwork when stress is already high. The key, according to psychologist Daniel Levitin, is to prepare for situations when you know you’ll be stressed with a premortem. Picture a situation where your work/training/diet have gone wrong and ask yourself why it’s happened. By visualising worst-case scenarios, you can prepare for them.
GIVE YOURSELF OPTIONS
It’s crucial to stay on top of things, and sometimes that means fitting in a workout when the gym isn’t an option. Have a back-up plan so that when time’s short you don’t need to think. “A deck of cards workout’s a good fat-loss option if you’ve not much time,” says Adamson. “Grab a pack, then train as you deal them out: hearts and diamonds are press-ups, clubs and spades are squats. That’s 190 of each.” Aces are high, obviously.