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How Our Brains Manipulate Us to Eat Irrationally

How Our Brains Manipulate Us to Eat Irrationally

Do you think you could resist if there’s a pizza fresh out of the oven in front of you? Smells good and looks crispy? Whether or not you’re actually hungry, you probably wouldn’t turn down a slice. If you had to wait 15 minutes for it, would it be easier to say no?

We’re bombarded with opportunities to make unhealthy choices every day. When junk food is readily available, the urge to indulge is even greater. There’s a satisfaction that comes with seeing a warm chocolate chip cookie or an ice cream cone and indulging right away.

You brain is wired to eat on impulse

Our relationship with food hasn’t evolved even though our dining options are more plentiful than ever. Eating high-fat and high-sugar foods when they were available was once a key to our survival.[1] Our brains are wired to enjoy the instant reward we get from chowing down, which leads to the impulse munching you catch yourself doing in the break room or the food court.

When you have the opportunity to enjoy something, your brain gets a hit of dopamine, a powerful neurotransmitter that rewards us for our behavior.[2] The positive association we make with the action drives us to be impulsive, even when taking advantage of the situation now may yield less favorable results than waiting. Would you rather have the piece of cake now or a beach body in six months?

The brain’s chemical response to these enjoyable situations is amplified by society’s need to have everything right now. Every time we check our smart phones or social media, we are also rewarded with dopamine.[3] We no longer wait for anything, and it’s turning us into dopamine junkies.

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We want it all, and we want it now

This drive to get everything as quickly as possible leaves us chasing instantaneous rewards. We want instant gratification.[4] It’s our need to get what we want as quickly as possible that causes us to do things like neglect our retirement accounts so that we can buy the newest gadgets. Instead of spending 45 minutes preparing a nice home-cooked meal, we head to our freezers to microwave a substandard dinner in five minutes.

We’re all guilty of chasing instant gratification, and it is only through mindful consumption and interactions that we can learn to control our impulses.

You can see the big picture, but you’ll still battle your drive for more dopamine

Society and chemical reactions in your brain set you up to get your reward by the quickest means possible. This is an absolute nightmare for people trying to live a healthier lifestyle.

When you indulge in the hot slice of pizza in front of you, the reward that you get is instantaneous. Junk food really does make you happy. The problem is that too much of it can also make you unhealthy. Exercise can make you happy too, but it takes time to get satisfaction from working out. You have to endure a certain amount of suffering before you can see and feel the rewards.

It is so easy to become lost on your journey to better health when it seems like you have to run the gauntlet of temptation every day. You may know that you’ll live longer and have an improved quality of life by taking care of yourself, but it takes time to see and feel the results. You can feel the joy of that cookie as soon as you eat it.

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Commandeer your body’s drive for rewards

If a person trying to lose weight sees the number on the scale go down, then he or she feels a surge of motivation. People who experience a plateau in their weight loss or fitness goals tend to become frustrated.

We have to change how we think about being healthy if we want to stick to fitness goals. We know that the rewards of living a healthy lifestyle are present every day when we commit. We have the autonomy and physical capability to do whatever we choose. We gain the energy that we need to do challenging and exciting work.

Obesity leads to a myriad of health-problems such as heart disease, stroke, and diabetes.[5] Many of these issues are life-threatening, or at the very least, they are life-altering.

Feeling tired all the time can cause you to under perform at work, and it prevents you from enjoying activities associated with an active lifestyle. Tired and unmotivated people do the bare minimum to satisfy their requirements, but they don’t innovate and they don’t typically enjoy what they do.

You know what being healthy can do for you, and you’ll have to actively wrestle control back from your dopamine-seeking brain. If you can learn to recognize small rewards that happen instantly when you opt for a healthy lifestyle, you may be able to overcome temptation.

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We are less likely to commit if the reward is not certain

One of the things that makes enjoying immediate rewards so gratifying is that we don’t know what the future holds. Imagine that someone offers to give you $1,000 today or $10,000 10 years from now. Which would you choose?

Even though $10,000 is a significantly larger sum, most people opt to take the $1,000 in quick cash. They may think, “I could really use the grand right now,” or “I might be dead in 10 years,” or “The person who made the offer might change his mind.” It’s normal to worry about the uncertainty of the future and act in favor of the here and now.

When we ignore our long-term health for short-term gain, we will almost certainly end up with nothing. As the old saying goes, “An ounce of prevention is worth a pound of the cure.” We can’t control everything about our health, but we can certainly put forth an effort and make a commitment to wellness.

Making changes that lead to a healthier lifestyle doesn’t have to be hard. Start with small choices such as going for a walk every day or avoiding keeping your favorite snack within easy reach. At first, you’ll crave the instant gratification of lounging on the couch or chowing down, but eventually, you’ll want movement and healthy choices more.

As some point in your journey, the paradigm will shift in your mind. You will appreciate feeling more energetic and less achy, and that reward will overpower your desire to eat a sleeve of cookies. It may take a long time to reach this point, but if you can celebrate small victories every day, you’ll make it.

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Don’t make it harder than it has to be

Making healthy choices becomes more difficult when you try to do everything in absolutes. People who try to become vegan overnight or cut out sugar all at once make their health journey harder. Their first step is so much more drastic, and when they give into temptation, the dopamine hit and the subsequent guilt are also much stronger.

The reward for dramatic change is almost invisible, which means that you’ll lose motivation quickly when you don’t see results. Take small steps toward your goal. Instead of banning all sugar from your diet, cut back on select snacks or tell yourself, “If I want cookies, I am not allowed to buy them. I have to bake them from scratch.” The aspiring vegan would do well to cut out one type of meat at a time instead of emptying the entire contents of their fridge and living off toast and hummus.

You’ve already taken the first step

If you’re reading this, then you are already interested in improving your health. The first step on a journey to wellness is to be more conscious about food choices and exercise. By understanding the forces that could stand in the way of a healthier you, you can make sustainable changes.

Retrain your brain so that its reward response is triggered by different activities. When you make subtle changes over an extended period of time, you’ll readjust your definition of what you find rewarding.

Reference

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Jolie Choi

Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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Last Updated on September 28, 2020

The Pros and Cons of Working from Home

The Pros and Cons of Working from Home

At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

Pro #1: A More Relaxed Start to the Day

This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

Pro #2: More Quiet, Focused Time = Increased Productivity

One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

Pro #3: More Control Over Your Day

Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

Pro #4: You Get to Choose Your Office Environment

While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

Con #1: We Move a Lot Less

When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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Con #2: Less Human Interaction

One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

Con #3: The Cost of Buying Home Office Equipment

Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

Con #4: Unique Distractions

Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

Final Thoughts

Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

More About Working From Home

Featured photo credit: Standsome Worklifestyle via unsplash.com

Reference

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