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 October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
Sign up to our list and get free access to our 30 day LIFT Your Mood Course and Digital Book!