We decide we're not going to get fast food on the way home from work anymore. It will be better for our health and our bank account.
When we make that decision, we're in a "cool" state.
When we're on the way home, exhausted after a stressful day, it's a different story.
Temptation rears its ugly head.
"It will be better for our health" gives way to "ah, screw it, one more time won't hurt."
This is a "hot" state. When the emotions around our impulse decisions (or indecisions) kick in. And when that happens, our emotional brain kicks our logic brain to the curb.
So what do we do? Here are some things that have worked for me.
1. Planning for the hot state while you're cool.
In addition to deciding what you will or won't do, plan on what you'll do when the emotional roller coaster you've experienced hundreds of times kicks in.
Will you call your best friend? Write about it? Pull out a note from your past self reminding your present self you what you said you'd do?
There's room for creativity here.
2. Environment optimization.
If you take a different route home that doesn't pass a fast food place, then you won't be tempted to stop.
Better yet, if you leave your money and cards in the trunk, you won't stop either. At least, not without it being very inconvenient.
With environment optimization, you can alter your surroundings so it's impossible to get off track.
Just make the behaviors you want to get rid of as inconvenient as possible, and the habits you want to acquire as convenient as possible.
3. An accountability buddy or commitment device.
Have a friend donate $50 of your money to a charity you hate whenever you stop at a fast food place. Or when you go two days in a row without practicing.
A commitment device or ultimatum like this will make you think twice before veering off course. Even in the hottest state.
When you're cool, plan for being hot. Then when you're hot, you'll make better decisions.
Give it a try, and let us know how it goes.
I gotta try this!!!