1 Set clear goals so when it comes down to it, you can think first, act later.
When you have knowledge that a greater reward is at stake, you are going to have an easier time letting go of instant gratification. Set clear goals and prioritize your list according to how you want to feel in the future. For example:
Step 1: Set the goal = improved performance at work or in the gym.
Step 2: List the things that help you improve performance: avoiding sugar, getting more sleep, taking active rest days, keep a diary, etc.
Step 3: Prioritize which things on the list are the most important for you and possible within the context of your schedule and busy life. When you follow this process, you will think twice before acting on an impulse, keeping your focus on your long term goal.
2 Motivate to win and remember that life doesn't happen to you, it happens for you.
Anxiety stems from the belief that you are not in control of your life circumstances, that you are somehow not enough or do not have enough to handle whatever challenge you are facing, and therefore a victim of life's circumstances. Changing your mindset to being a victor of your life sets the stage for you to regain your power. In this state, you are more likely to also stay positive in the face of challenges, experiencing less fear as the stress response is more controlled. More importantly, you are more likely to access your inner fire of motivation -- that fire that drives you to win and achieve. Aim to win!
3 Know your triggers and control the stress response:
Certain situations, people or even foods will cause your stress response to be triggered. Your job is to pay attention. Who and what causes you to feel impulsive? It could be sleep deprivation, or it could be tendency to feel overly criticized by your boss. Some triggers you can avoid or remedy, like getting more sleep. Science suggests , in fact, that self-discipline worsens the longer you go without sleep. Other triggers are not so easy to get rid of and you will have to prepare yourself for them, like doing a meditation to calm your nerves and your stress response prior to going to work, or taking a nap while your children are at school.
4 When in doubt, choose love:
Oxytocin , the love hormone, reduces activation of the neural circuitry involved in anxiety and stimulates the reward circuits in the brain. You can tap into the physiology of love, or the Love Response, in a variety of ways including spending time with your friends, getting a massage, being outdoors in nature, meditating, and most importantly, by acting kindly towards yourself. This means no "shoulding" on yourself, putting yourself down for not being "good" or for being "bad," or using the word "cheat." Negative self-thinking can be just as harmful on your stress response as your critical boss.
5 Ignore sabotagers and naysayers:
On that note, you want to avoid being influenced by other people around you who project their insecurities or judgments upon you. Stay focused on your long term goals -- goals that you set because you love yourself and want to feel healthy and happy in the long run, not just right now. Ignore the sabotagers, smile and send them some love.
6 Get some accountability buddies:
My ability to uphold a healthier lifestyle became easier when I joined CrossFit and found myself amongst other people who were doing the same thing. Either enlist other friends or family members to join you or ask for their support to remind you of your long-term goals. The key here is that no one is allowed to nag you, reprimand you, or cause you to feel guilt or shame. Instead, they are to remind you to love yourself, to ask yourself why you might have been triggered when you slip up, and help you analyze your patterns so that you can get back on track.
