You need to do some planning. Deciding ahead of time is going to give you the power to make decisions that will help you to get the results that you want. This is the process of starting to take control of the instant gratification monster.
All right, so in this video, I want to talk about our behavior habit, which is deciding ahead of time.
Now, this goes along with protocol creation, but I want you to open up your mind to the idea that you can use this in many other areas of your life. And basically, what it is, it’s just creating a plan.
Now, what we’ve already done as far as food goes is we’ve created a blanket protocol, a food uniform. And so, hopefully at this point, what you’ve already decided to do is you have created your buckets of food.
And what we mean by that is you have one bucket of food that’s going to the 80 to 90% of the things that you eat. There’s going to be one bucket, which is going to be your treats. And then, there’s going to be another bucket, which is really your rarely or never eat foods. Okay?
Now, once you’ve done that, then the next thing that you want to do is you want to go into each of the meals that you eat on a regular basis. So, it could be breakfast, it could be lunch, it could be dinner, and it could be snacks. Okay? And once you’re in those different areas, what I want you to do is create some different options that are going to fulfill whatever it is that you want to eat on a regular basis.
So, how many servings of vegetables, how many servings of proteins, how many servings of fats, so on, and so forth. And if you have questions about this, I’m going to encourage you to ask questions in our community. Okay?
Now, moving on. Once you have defined your protocol, once you’ve created your food uniform, that has all of your different meals in it. The next thing that I want you to do is I want you to decide 24 hours in advance, what you’re going to eat the next day. I say 24 hours, but really what I mean is the previous day.
So, if it’s Monday today, what I want you to do is I want you to decide, what you’re going to eat on Tuesday for all of your meals. What exactly you’re going to drink?
Now, here’s the thing is I want you to be nice to the tomorrow version of yourself. Whatever you want to eat today, your tomorrow version is probably going to be pretty close to that. So, your tomorrow version is not going to be perfect. All right?
So, she cannot subsist on a thousand calories. She cannot subsist on only vegetables. She still wants to eat something tasty. All right? So, what I want you to do is decide, what are you going to eat for breakfast, for lunch, for dinner, whatever your meals are. Then, the next thing you need to do is make sure that you have those available to you in the refrigerator. Okay?
So, do not make the decision of what you’re going to eat tomorrow based on something that you’re making up in your mind. Go into your refrigerator, decide, figure out. Do you have food for each of these meals? You’re going to plan it out.
Now again, deciding ahead of time, this is not a long-term solution. It may be, but it doesn’t have to be what we’re doing right now is we’re starting to earn self-trust. And so, what that looks like is tomorrow when you’re faced with, what you’re going to eat for breakfast, you just have to follow the plan. And then, for lunch, you follow the plan; for dinner, you follow the plan; for snack, you follow the plan.
Now, I also want to make sure that you include treats in your meals. And based on what your success is you may have treats every single day or you might find that you don’t need a treat every single day. That it’s hindering your progress. And remember that a treat is anywhere from a 10% to 20% of your daily calories.
So, what I want you to do is I want you to plant treats for every single day. And then, what happens is if someone presents you with, “Hey Elizabeth, I brought you a brownie,” then you get to decide, “well, I really planned on having wine after dinner tonight.” Do I want the brown or do I want the wine? You can’t have both. And so, you get to decide which one you’re going to have.
Now, here’s the next thing, you can decide I’m going to stick with the wine but tomorrow I’m going to have the brownie, totally 100% okay. All right? Now, why this technique works is because typically, when we’re going throughout our day, our lower brain is creating the shots.
What we want to do is we want to plan with our rational thinking part of the brain. The part of the brain that goes out and it creates goals, and it creates a plan to accomplish those goals. And all your lower brain has to do is follow the plan.
Now, when you’re creating your plan for the next day, you can say to your lower brain, “okay, what do we want?” And go ahead and do that. But again, I want you to start creating the plan from the rational part of your brain, the part of your brain that is on board with your goals. And then, all we have to do is follow the plan with your lower brain.
Now, here’s the next thing is at the end of the week, you may find that you weren’t 100% on task with your plan. That’s totally okay. What we want to do is we want to take a look at; what was the breakdown? Why didn’t we follow the plan? What happened? Did I not figure out that I had a late meeting or did time get away from me? Should I have done some prep work on the weekends in order to be successful?
So, really think back to, “okay, why didn’t I follow the plan today, what got in my way?” And then, really be able to be on your side. So, when we’re deciding what we’re going to eat tomorrow, really think about, what do I have time with? Be your best friend. All right?
Now, the next thing that I just want to share is that you can use this same technique when we’re talking about exercise. So, again, using your calendar and scheduling when you’re going to exercise, when you’re going to walk, whatever it is that you’re going to do. And then, all you have to do is follow the plan.
Now, what this is going to do is it’s going to start having you talk yourself through this instead of listening to yourself. What is going to start to create self-trust? Again, only do what you are capable of doing today. Just add a little bit more to it. Just get 1% better every single day and you will be just infinitely more successful. What we’re really trying to do is establish consistency, establish trust with yourself, and then you can just get a little bit better every single day. All right?
That’s all I have for you in this video. I’ll see you in the next one.