STRONG MIND
THE FRIDGE FREAK-OUT
You come over all Deliciously Ella and go wild in the aisles, to the point where your fridge now resembles a subsidiary of Whole Foods. But the thought of cooking feels overwhelming, so you give up and order a takeaway. why? ‘This is a classic example of an ill-formed habit,’ says Marshall. ‘You’ve thought through the goal but don’t have a plan for the ritual and reward.’ Which means there’s no pushback when you naturally start doubting your culinary skills and newfound intentions. It comes down to habitthe fix forming. First, make the goal manageable. Instead of telling anyone who’ll listen your plans to live off salad for the rest of your days, start by making a healthy homemade lunch two days a week and build on your progress. Next, make sure your plans are specific by spending a couple of hours on a Sunday planning your meals for the week ahead and only buy those ingredients. ‘The trigger is that you’ve committed to spending Sundays preparing food for the week. The routine is you make a big grilled chicken salad, so all you have to do is take it out of the fridge. The reward is pulling the whole thing off and getting to eat a delicious meal that you planned in advance.’ Not to mention the money you’ll save.
GYMTIMIDATION
You want to try that new class everyone’s raving about, but you’ve seen the gym selfies/crop tops/ cliquey high-fives – you know you won’t fit in, so what’s the point? why? ‘Your brain is wired to determine your social standing, so your chimp scans the situation to identify threats,’ says Marshall. ‘It’s called a confirmation bias, and means you’ll see the three women at the front of the class with rock-hard abs, but not the five huffing and puffing at the back, because your brain doesn’t perceive them as a threat.’ Realise everyone feels the fix intimidated at some point; and it’s likely there will always be someone fitter and stronger than you. The key is to stop interpreting those feelings as a roadblock and start harnessing them for motivation. ‘Imposter syndrome is an evolutionary tool to keep you developing your skills,’ says Marshall. So instead of avoiding a machine because you’re scared you’ll look clueless, ask someone how to use it. ‘Your chimp may think that exposes you as a gym idiot, but it allows the other person to think, “Here’s a chance to show my knowledge.” They’re not evaluating you – they’re loving the ego boost.’ In exercise – as in life – the magic happens outside your comfort zone.
THE HATERS
Not everyone is feeling your new regime. Your partner hates your 6am starts and your mates call you boring when you chow down on salmon at dinner while they tuck into loaded nachos. You’re many things, but boring you ain’t. So you prove them wrong by digging into the cheese on cheese and staying out so late you miss the gym. why? ‘Most people’s chimp brains are susceptible to peer pressure because a fundamental need of your chimp is to feel accepted and praised, rather than rejected and criticised,’ says Marshall. But social conditioning is also to blame. ‘Years of social psychological research has confirmed that we generally strive for conformity. We don’t like to be the one who stands out from the crowd because that exposes us to potential criticism, judgement and rejection.’ But your ability to resist is also influenced by your character, the situation in question and your mood in that moment. We’ve said it before and the fix we’ll say it again: don’t let the haters bring you down. If you think they will, stop hanging out with them – at least during times when your willpower reserves are likely to be depleted. Your selfcontrol is at its strongest in the morning, so why not suggest meeting for brunch instead of dinner. Then, as your propensity to wobble increases throughout the day, schedule in some time with people whose goals are more aligned with yours. Remember, your chimp just wants you to conform – it doesn’t care if that means tucking into tortilla chips or doing another 10 squats.
‘IT COMES DOWN TO CREATING HABITS’