by Tony Gjokaj April 21, 2020 5 min read
Change your environment, change your habits. Believe it or not, your environment can make or break you when it comes to building better habits for yourself.
As discussed in much of our content, shaping or changing your environment could help you successfully develop the habits you want out of life.
Hacking your environment in a way that influences your habits will allow you to eat better and live healthier - and you don't even need to overthink it.
You are the average of the five people you spend your time with, so spend your time with me on this article today.
Our environments can influence us significantly, despite what we say or do. Simply put: you're going to find it pretty difficult to work out in your bedroom compared to a gym. In addition: according to the book Mindless Eating, a bigger plate influences you to eat bigger.
Despite us knowing these things, we give in often to our surroundings.
We will break down some practical environmental hacks for the most common places we reside: For nutrition, our home, and the workplace. For exercise, our gym, or an outside park or field.
Every time I had junk food in my home while I dieted for fat loss... I eventually ALWAYS gave in.
Home is what will make or break you when it comes to trying to go through a weight loss program or lifestyle change. Because it is our sanctuary, it is where everyone typically succumbs to their lack of willpower.
It was a rough day at work. We are exhausted. Our environment at home typically makes us unwind: we get comfortable and lazy.
Here are a few "environmental hacks" that will work in your home:
Recall that when your willpower is gone, you are typically using more of your instinctive System 1 brain. This part of our brain is extremely lazy, and if your distractions are hard to reach or see... you will be too lazy to get them.
Evidence on the environment in regards to food supports this, and I can tell you that changing your environment in such small ways can make a big impact.
Since we spend most of our time in the workplace on weekdays, this environment can be a big impact on developing our desired lifestyle.
Here are a few environmental workplace hacks you can utilize:
I've worked at a job where it was "natural" to gain 15 pounds after working for the company for 3 months: there was food everywhere.
Resist your temptation by not having these foods in eyesight, and keep yourself accountable with other habit-building strategies we have highlighted in the article below.
When you head into your gym or your park after consecutive sessions from habit, your mind will most likely associate this environment as where we put in work.
Now how can we end up getting to the habit to jump-start our exercise? Here are a few "environmental hacks" that I typically recommend:
Exercise is sometimes one of the harder things to get into the habit of because there are so many things going on in our lives.
Your goal is to make exercise a habit by making going to the gym an easy task.
You don't know how guilty I used to feel if I had gym clothes in the car and I didn't go. The visual reminder kills us internally!
Now that we have these introduced hacks into these three environments, we wanted to conclude this article with a summary for each section.
To really hone in on these environment hacks, we also added a few other habit-building tips to truly take these home.
Thanks for reading Reforged Legion!
If you have any questions or want to add more insight on habit building and environmental hacks that have personally worked for you, feel free to add them below or the email me at firstname.lastname@example.org.
Now go out there and crush your goals!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!
by Tony Gjokaj January 11, 2024 4 min read
Navigating through the challenges of depression can be a difficult journey for many.
In the quest for mental well-being, you know that exercise is a powerful tool to have in your arsenal.
However there will be days where you're not motivated... and only with carefully crafted discipline, can we do what we need to do when we aren't motivated to do it.
What exactly is discipline, and how can we use it on our journey?
In this blog post, we will explore the essence of discipline and delve into five effective ways to cultivate this invaluable trait.
Let's dive in!