Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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Willpower Failures: When Good Intentions and Outside Forces Collide

By Lynne Gots, posted on July 7th, 2013.

I just cleaned out the fridge. No more unidentifiable slimy greens in the vegetable crisper, shriveled limes in the fruit bin, and molding jars of pickled okra and salsa on the shelves. I’m planning a roasted eggplant dip and cucumber salad for dinner tonight to use up the last of this week’s CSA produce.

I was feeling pretty virtuous until I opened the freezer. Sharing space with the plastic containers of precooked beans, quinoa, and brown rice, alongside the loaves of artisian whole-grain bread, were three half-gallons of ice cream, three pints of premium gelato (there had been four until I polished one off last night—“to free up shelf space”) and three pints of frozen yogurt. I’d purchased one of the gelatos and one of the frozen yogurts. My husband had stockpiled the rest.

He’s pretty health-conscious most of the time, avoiding excess salt, eating massive salads every night, and eschewing red meat. Formerly a cooked vegetable hater, he’s even become a devotee of roasted Brussels sprouts and kale. So how to explain his frozen dessert hoarding habit?

I found the answer in a New York Times article, “Why Healthy Eaters Fall for Fries.” Several studies of consumer choices in fast-food restaurants found that posting calorie information did little to reduce calorie consumption overall. In fact, at Subway, people actually ate higher calorie meals despite reading the nutritional information, possibly because the chain offerred a $5 special on footlong subs.

Behaviorial economists conclude that good intentions take a back seat to economic incentives when we’re choosing what to order in a restaurant. That also seems to be what’s going on when my husband shops at the Giant. When I’ve asked him to cut back on buying ice cream because I end up eating more of it than he does, he says, “But it was on sale. Two for the price of one!”

I can’t get upset with him. It’s not his fault. Behavioral economics made him do it.

So I guess I don’t have to beat myself up either for lacking the willpower to eat fruit for dessert instead of gelato. And for not choosing the frozen yogurt—which, as I said, is in ample supply in my freezer and would be a lower calorie option. Because another study of consumer behavior found that people presented with a range of healthy, neutral, and unhealthy menu items most often went for the unhealthy foods.

As psychologists do, the researcher coined a term to explain the tendency to make a nutritionally unsound decision when more nutritious choices are available:  “vicarious goal fulfillment.” Just seeing the healthy menu options apparently makes us feel healthier and thus gives us the license to overindulge.

So the next time I’m tucking into a bowl of Talenti caramel cookie crunch, I won’t blame myself for my lack of willpower. And I might even top it with a dollop of whipped cream and a drizzle of chocolate syrup.

Because I’ll know it’s just a case of vicarious goal fulfillment.




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Posted in General, Mental Health and the Media, Motivation |

Why You Don’t Have to Wait for the New Year to Start Making Healthy Changes

By Lynne Gots, posted on December 15th, 2012.

In the bustle of the holiday season, it’s easy to feel overwhelmed. We all have too much to do and not enough hours. So this isn’t the optimal time to start a diet (or work on getting more sleep or initiate a new exercise regimen or stop smoking or cut down on drinking or make any changes you’ve thought about and tried unsuccessfully to implement in the past).

Or is it?

Contrary to conventional wisdom, there’s no perfect time to begin building healthier habits. In fact, the very notion of a “right time” often prevents would-be self-improvers from taking the first step. If you’ve ever told yourself, “I’ll get back on track tomorrow” (after you’ve eaten the package of Oreos and are about to dig into the pint of Ben & Jerry’s) or “I’ll start my diet and exercise program on January 2,” you know what I mean.

Right now—whenever now happens to be—is the best time to lay the groundwork if you’ve decided you really want to change.

Thinking about how modifying unhealthy behaviors would improve your life is the first—and most important—step. Most people skip over this part. They jump right in and try to make drastic changes without really considering the costs and benefits of the work involved. This all-or-nothing approach inevitably ends up backfiring because, if you’re not absolutely convinced the outcome is worth the effort, you won’t stick with it.

So take out a piece of paper or your favorite electronic device and start making a list. Ask yourself, “How would my life be different if I could reach my health goals?” Be as specific as possible. So, for example, rather than saying, “I’d be happier,” itemize the reasons you’d feel better:  “I’ll feel proud of myself for sticking with this commitment,” or, “I’ll be able to play with the kids without getting breathless,” or, “I can save the money I spend on cigarettes and buy the iPad I’ve been wanting.”

After you’ve come up with as many reasons you can think of, read them every day for the next week. In my next post, I’ll share my Five Minute Rule for developing new habits.

 

 

 

 




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Posted in Behavior Change, Goals, Motivation, Self-help, Techniques |

Building Healthy Habits: Visualizing Positive Outcomes Works Best

By Lynne Gots, posted on October 3rd, 2012.

I recently heard a popular media doctor talking on the radio about making dietary and exercise changes to promote optimal health. He gave some sound advice.

“Write down your goals. Think about why you want to lose weight and get more fit.”

So far, so good. But then he added a suggestion which flies in the face of what we psychologists know about behavior change: “Thinking about what you want to avoid is the best way to motivate yourself.” He went on to explain that a family history of diabetes keeps him on the straight and narrow. In other words, he’s motivated by fear.

Maybe this approach works for him ( though given his success, I suspect he’s more disciplined naturally than most of us anyway, so he probably doesn’t need much of a motivational boost). But it’s not the most effective way for most people to stick with a diet or exercise plan.

If scare tactics worked, wouldn’t those gruesome, anti-smoking PSAs impel more smokers to quit? Knowing something isn’t good for us—potentially fatal, even—usually isn’t enough to make us stop.

Thinking about what we want to achieve is much more motivating than envisioning the dire consequences of unhealthy habits. So if you want to get in shape, don’t imagine yourself in ten years, three sizes larger and insulin-dependent. Instead, picture yourself six months from now, crossing the finish line of your first 5K.

If you point yourself in the direction of where you want to go, you’ll get there faster than if you run the other way.

 




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Posted in Behavior Change, Goals, Motivation, Self-help, Techniques |

This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

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