Repetition

Getting stronger, improving movement quality, gaining mobility and increasing endurance is all about repetition. You’ve got to get your reps in to build a tolerance and adapt. Making good nutritional choices works similarly. You’ve got to get reps in of high quality, tasty meals, so that your default craving is your go-to, well-rounded meal. In other words, making healthy choices is about creating habits, not your willpower to make better choices.

Recently, I’ve started eating the same breakfast everyday; four eggs and one or two pieces of toast. In pre-quarantine times, I typically opted to skip breakfast and push my first meal of the day back until lunch time, but that’s a discussion for another day. My new breakfast routine however, has been a staple in kicking off a day of healthy eating. I know by getting some high quality protein and fats and some carbohydrates that I’ll be full for hours, and by starting my day off on the right foot, more likely to make better choices throughout the day. 

The repetition of eating the same thing, however boring it can become, is a cue to kick start a day of awareness around eating. For example, if I decided to have pancakes instead today, I might be more likely to make a poor choice at lunch or snack too much after dinner, justifying my actions with the less than optimal choice for breakfast. The classic - I’m off the wagon now, I might as well keep going - downfall many us of fall into. 

Somehow, throughout your day, find ways to create repetition, things you do most everyday. These repetitive choices will work as habit cues. Signals to yourself to make better choices and to help you stay on track with less motivation. 

Justin Miner

@justinminergain