#hello. it's also me. the most idealized version of myself that will repeatedly fail to live up to your expectations forever and ever and ev

[1ore]

i used to want a cooler and more cryptic internet persona but after being on the other end of peoples' projection i have realized it actually rules to fail peoples' expectations over and over and over again. i hope i'm mortifyingly human. i hope we're both mortifyingly human

[whentherewerebicycles]

You seem to be really amazing at executing planned changes with food and exercise (and also generally better psychological habits) - can i ask for advice on this? I’ve finished up studying for now and realise my body has turned into a twisted up, pudgy, weakened wreck! Exercise hurts and sugar/processed food feels so cosy and I can’t seem to get through this part where i have to feel discomfort for a while before i feel better!

What works for you? Should i read that atomic habits book you mention? I saw another one recommended - the Kindness Habit - do you know anything about it?

(I tried journaling btw - but it didn’t get me anywhere)

hello!! i can share some things that have worked for me when it comes to implementing longer-term changes in diet and exercise. these seem really simple but i think that actually making big lifestyle changes is much less about summoning up colossal amounts of willpower and much more about making small but important tweaks to the way you think about/approach diet and exercise. here are five things that have been helpful to me.

(1) don’t think of diet changes in terms of restrictions (i.e., “what delicious cozy sugary things do i have to deprive myself of today to be Good”). instead, approach diet changes as a fun little game of adding in as many good things as possible (fruits, veggies, leafy green things, nuts of all kinds, whole grains, beans, etc.). every single time you are preparing a meal or looking for a snack, describe it to yourself as a chance to be creative and resourceful, as you think about fun ways to add in small good things every time you eat. especially in the early weeks, don’t restrict foods from your diet at all. focus solely on finding a creative way to add in something healthy and delicious every time you eat. (i really liked using the daily dozen checklist when i was starting out—they have an app and it’s very satisfying and fun to see how many things you can check off the list each day.)

(2) narrate this “adding-in” game aloud to yourself. for example: “oh—what if i eat a big handful of berries on top of that ice cream?”, or “i’m hungry—ooh, there are carrots in the fridge, aren’t there? i’ll eat three carrots with hummus before i switch over to pita chips”). and every time you figure out a creative way to add in a good food, stop and observe yourself doing it, and let yourself feel a little spark of delight at how clever and creative you’re being. this sounds silly, but i swear it works! part of changing your habits is changing self-talk & especially changing the kind of running narrative you have in your head about who you are and what you do. you can change that narrative in part by repeatedly reframing the way you tell it to yourself, ideally aloud (or aloud in your head) to help you can better “hear” and internalize the new story. instead of “ugh... i ate ice cream again. why don’t i have any self-control? why am i someone who just eats like crap?”, you’re offering your brain an alternate story, one that focuses less on things you perceive yourself as lacking, or on things you ‘failed’ to do, and more on the creative, positive things you did do (“i wasn’t going to eat any fruit today, but wasn’t it great that i remembered we had those frozen berries in the fridge? that’s pretty creative and resourceful of me, and plus it’s a good way to use up something i’d forgotten i even had”).

the “noticing and feeling delighted” part is just as important. to successfully change a habit, you need to find creative ways to make the new habit pleasurable in and of itself. the more pleasure you feel when you do it, the more self-reinforcing the habit itself becomes. you might not experience eating healthy foods as intensely pleasurable (at least at first, especially if you are comparing them with the intense brain-hacking pleasure that super sugary foods give us). so don’t try! instead, focus on making the choice a source of pleasure and delight. "look at how clever i was! look at how creative i can be! look at what a good choice i made! look at how good i am at this game of adding in!” that act of stopping, narrating, and letting yourself feel genuinely pleased with what you’ve just done makes the choice to add something in pleasurable, which in turn can help fuel your sense that this isn’t about having iron willpower or about cruelly depriving yourself of delicious things, but is about playing a fun little game with yourself, creating little challenges or puzzles for yourself throughout the day and then giving yourself positive reinforcement when you figure them out.

(3) manage your environment to set yourself up for success. to paraphrase the atomic habits book: the people who seem to have the best willpower are the people who have to exercise it the least. and they have to exercise it the least because they’ve very effectively managed their environment, arranging things so that the desired choices are easy and “frictionless,” while the undesired choices or habits are more inconvenient or introduce more friction (it’s harder to get to them).

the easy starter version of this (from atomic habits): put the things you want to eat in highly visible places and/or in appealing arrangements, and put the things you don't want to eat in places that aren't visible or that are inconvenient to access. ice cream goes in the very back of the fridge, buried behind all the other stuff. nuts go in a bowl on your desk so that you can idly snack on them while you work. apples and bananas go in a big brightly colored bowl right on the counter, so that every time you pass through the kitchen your eyes are drawn to them. chips go in the bottom cupboard, the one below eye level that you don't use very often, and when you get them out you pour some into a bowl and put them right back in there (instead of leaving the bag out on the counter). make the choice you want to make easy, and make the choice you don't want to make harder to get to.

eventually, the most effective way of managing your environment is just to exercise total control over what comes into your own living space. for me, if i don’t want to eat it, i don’t have it in the house. i typically also place a curbside delivery grocery order so that i don’t have to go into the store—anything that comes into my house is something i made a deliberate choice about ordering, not something i wandered by a shelf and added to my cart because i wanted a treat. something i’ve learned about myself over the years that moderation is just not in my vocabulary—i’m an all-or-nothing person, and it’s SO much easier for me to just not have stuff i don’t want to eat in the house. no ice cream in the house. no alcohol in the house. no fried things, no chips, no candy, etc etc. if someone kindly brings me baked goods that i did not ask for, i genuinely appreciate the gesture, but as soon as they leave i give them to my next door neighbor or dump them in the trash. (SORRY TO PEOPLE WHO BAKE FOR ME!) if it's in the house i'll eat it. if it's not, i won't, and i also won't miss it.

i did do this pretty gradually at first, though! when i switched to a primarily whole food plant-based diet, i focused on playing the adding-in game for a couple weeks, and then when i started getting competitive about it i decided to use my grocery order as a way of creatively boosting my fruit/veggie/etc consumption even more, and in the process i started winnowing out things that took away chances to add in a good thing. i would say it took about three or four weeks to get to my personal ideal state of Nope I Don't Have It In The House.

it takes time, but i’d say that within a month of having only things you want to eat in the house, your cravings will be gone, at least within your own managed environment (going to restaurants or traveling DOES require you to exercise willpower, but there are ways to prepare for this in advance). the good news, though, is that 6-8 months or so of eating like this usually brings with it such improved sleep, mood, energy levels, skin, hair, GI function, etc etc that you start to be like oh my GOD why would i want to eat that horrifying thing?? I KNOW HOW BAD IT MAKES ME FEEL!! I WANT TO POWER MY BODY WITH PLANTS!!!!! in other words, the pleasurable side effects of eating well becomes positively reinforcing in its own right, while the negative effects you experience when you reintroduce sugar or fried things tends to reinforce the idea that those foods Feel Bad.

(4) it's not exercise, it's movement. i too used to hate exercise and found it extremely painful and tedious and horrible. so instead of exercising i just started moving. i canceled my membership at the local dog bar, where i had been taking my dog almost every day to let him run off excess energy, and started talking short walks with him twice a day instead. if you don’t have a dog, offer to walk your friends’ dogs—trust me they will lose their MINDS with joy lol. i think that starting to build in regular walks is the best way to get active again, because walking is typically quite pleasant and it becomes positively reinforcing to like, wave at the same neighbors every day, and see the cute kids next door running around, and notice all the ways that the trees and flowers are changing, and so on.

if you do not find being outside inherently pleasurable (sometimes i do not lol esp if i’m grumpy about having to walk the dog), tie another pleasurable activity to your daily walk. i listen to about six hours’ worth of hockey podcasts a week and i am only allowed to listen to them on my walks, so i end up looking forward to the walk because i’m desperate to hear people talk about My Guys. you can also walk with friends, or call a friend while you’re walking, which is even better than podcasts!! social walks are so much fun and go by so much more quickly. i started out just doing daily 15 min walks, and over the past couple years have built up to walking between 60-90 min a day when i’m at home. sometimes i hate/dread my walk; sometimes i love it and look forward to it. but regardless of how i’m feeling, i do it every day and if i miss it once, i don’t miss it a second time. 

as far as activity goes, i think it’s totally ok to just be a person who walks a lot! but i’ve found that becoming someone who walked a lot helped change my own narrative of myself—I started to think of myself as a walker, an active person who moved a lot every day. and that made it easier to pick up other forms of activity too, or at least to adopt a curious, exploratory attitude towards other forms of movement. also once you start tracking your active minutes you tend to get quite competitive about it! or at least i do, lol. i keep a note on my phone where i write down the date + type of activity + total number of minutes I did after every burst of activity, then at the end of the week i add it all up and compare it to the previous weeks. it makes me want to do more, to beat my own numbers—or it makes me want to keep up a streak (like, if i have a five-week period where i’ve consistently hit a certain level of active minutes every week, i don’t want to break it!!).

my biggest suggestion for exercise, though, is to figure out what kinds of things you enjoy and what kinds of things you don’t, and then to spend all your time doing things you like. i HATE structured fitness classes and workout videos. i hate them so much!!!!!!!! but i love being outside, i love doing solo activities (as opposed to group workouts), and i love doing any form of movement that doesn’t feel like a Planned Workout, capital w. also becoming a hockey fan got me really interested in skating, so i picked up rollerblades and found that to be amazingly fun too (something i can do outside AND something that feels like gliding around effortlessly AND something that makes me feel closer to My Favorite Guys!!!!). you may not have passionate feelings about hockey fandom as i do, but i think it’s really just about being creative—finding a creative way to link something you don’t love to something you do love, or find pleasurable, so that you can start forging those positive associations. 

i spent my first couple years of being more active just walking walking walking, and then this past year during the pandemic when i really ramped up my movement i added in longer walks, hikes, and rollerblading, and i also looked for ways to “habit-stack,” ie attaching an activity i don’t much care for (running; exercise biking indoors; doing squats and lunges) to one i do enjoy (i take my tennis shoes when i go skating and then go for a run immediately afterwards, before i have time to talk myself out of it). there are still all kinds of things i don’t do—i really don’t love strength training + bodyweight exercises yet, and i hate stretching even though I Know I Should, and i know that if i want to get stronger and faster, or build up my endurance, i will eventually need to introduce some element of structured training into my daily movement.

BUT the idea of making those changes seems kind of cool to me now, instead of Horrifying and Dread-Inducing! i feel like all the positive associations i’ve forged have made me more curious and open to ideas i would’ve resisted with my whole being not all that long ago. i found a way to make movement pleasurable, and then (thanks to sports fandom + my tendency to go down research rabbitholes) i found a way to get myself intellectually and emotionally engaged in the general concept of being a highly active person. for me, that combination of real pleasure + intellectual/emotional stimulation is what i personally need to build & maintain good habits.

(also, just shoehorning this in at the end because i like it: the “it’s movement, not exercise” mindset shift was also really helpful to me because it stopped me from thinking of exercise as like, this highly structured, regimented, torturous thing you forced yourself through for a set period of time each day, and helped me instead think of movement as something that humans are designed to do & to naturally enjoy. instead of Forcing Myself to Exercise, i looked for more natural-feeling forms of movement that didn’t feel so artificially divided from my “real life.” i think that helped with reframing my self-narrative, too! it made being active feel more integrated into my daily life, which in turn made it easier to think of myself as an active person, someone for whom movement was just a normal part of daily life and not a thing i had to psych myself up to do every day.)

(5) it takes time to build good habits, but not nearly as much time as you might think, and eventually you stop thinking about how long you’ve been doing something and you just start enjoying it (ie it becomes a genuine change in your lifestyle/thinking, not an artificial thing you have to work hard every day to maintain).

i am not yet AN ATHLETE and may never be, but i often remind myself that it took me a little under 30 years to build up a PROFOUND aversion to exercise, so it’s actually kind of miraculous that in just two years i’ve become someone who genuinely, earnestly, enthusiastically enjoys being active and feels antsy/weird/restless when i can’t get out of the house and move. every small stride i’ve made has strengthened my trust in myself and helped me reframe the narrative i tell myself about what kind of person i am and what i do/don’t do. every time i do the thing (whether it’s exercising or making a delicious healthy dinner) & happily notice myself doing it, i reaffirm to myself that i’m the kind of person who takes care of my body and mind by eating well and spending lots of time moving outside. (as a side benefit, when i spend a lot of time happily noticing things and speaking encouragingly to myself, i also reaffirm to myself that i am a happy person who treats myself kindly and who is always eagerly seeking out experiences that feel joyful and life-affirming.)

plus, the more often you do something, the more opportunities you have to have positive experiences while doing it! not every walk is AMAZING, LIFE-CHANGING, DEEPLY FULFILLING, but like, if i am walking seven days a week, that’s seven opportunities for something cool or fun to happen on a walk (not to mention seven opportunities to reap all the physiological & emotional well-being benefits of exercise!!). and if i am really conscious and intentional about noticing and actively delighting in those positive experiences, i help wire in those positive associations more deeply, and my brain/body increasingly comes to associate movement with happiness, joy, and fulfillment. as the habit of being more active becomes fulfilling in and of itself, i don’t have to expend as much energy tricking or cajoling or bribing myself into doing it.

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i hope this helps!! i am literally always happy to write extremely long essays in respond to simple anon questions, lol, so if you want to talk more about your own ideas for building better habits please do share!! i can also rec you specific books that i’ve found really useful—both for just like, helping me figure out how to make big changes, and also for providing that intellectual stimulation that gets me more engaged in wanting to eat well & be more active.

(also, on the extremely slim chance that you are also a hockey fan: over in my fandom sphere, we are organizing a fun summer thing inspired by one of our fave hockey players, where we’ll be planning lots of fun fannish community things to get ourselves moving this summer. it’s going to be a good time!!)