Forcing Functions- 3 Tips

Uncategorized Jun 10, 2019

I don't know if you have had the same experience as me before, but I’ve had bad periods in my life. Not exercising much, eating unhealthily and watching my tummy getting little too big.

I thought of my diet when I realised I am getting out of shape and had a big tummy and wanted to get in shape.

So, I started my diet plan and exercise plan the next day and set up my gym routine of 5 days a week and wrote it down on my planner and notes.

My 5-day plan looked good with different exercise for every day. I felt super motivated, and for the next two weeks, I started following it.

Two weeks later, my morale wasn’t high anymore and wasn’t the same as I wanted, and I soon broke my diet after I ate some ice cream from the fridge when I was stressed out.

So, I want to cover the reasons why you need to have forcing functions in your life. When you are motivated, use that motivation as energy to create forcing functions in your life.

Here are three tips on forcing functions that I want to share with you.

The first forcing function is accountability partners.

If you have an accountability partner, you are more accommodated to your task. Instead of using the time to think about diet and gyms, find an accountability partner or success partner.

Go ahead and find a suitable person for it and tell them about your gym or diet plan and message them every day.  

You can also make a public declaration in social media and post pictures every day to make yourself hold to a high level of accountability.

Second forcing function is to set some stake.

So, if you understand loss aversion theory, the amount of money that you own is worth a lot more than the money that you can make. So, losing $1000 is a lot more painful than winning $1000. It's just an instinct, and countless studies have been done to show this.

Set stake for your commitment of going to the gym or staying on a diet and if you fail to go as per planned, give that lost money away to any charity or anyone else.

Losing money will force and motivate you at the same time to follow your diet and save your money.

So, the third forcing function you can create in your life is to restrict access. So, what does that mean?

Restrict access to your ice cream, your food whenever you are on a diet. Don’t keep those things that can break your diet at home.

If you have access to these things at home, at one point in time, you will break your diet easily. Don’t keep these things at home, and it will be much harder to drive every time to store to get them. Don’t use the phone or computer when you want to exercise.

Don’t let these things distract you and your goals. Push yourself harder and start your exercise as soon as you wake up before using any phone or computer.

I hope these three forcing functions could help you as motivation with your life and your plans.

I look forward to seeing you next time.

 

Hey, my friends, this is Wayne Yap. I don't know if you have had the same experience as me before, sometimes when I'm having a bad period in my life. I'm not exercising much, I'm eating pretty unhealthy, and then I look into the mirror, I look at my tummy, it's like, a little bit too big and I don't like it. Or maybe it's because some lousy event happened and it's my personal goals.

But I'm going to speak more about the diet one where I realise I'm getting a little bit out of shape. You know, because I felt that trigger, that big tummy, I realised that, whoa, I want to get in shape. So, I start setting up an exercise plan. I start my diet plan, as well. So immediately because I was so driven, I want to start on these two things.

So, I start my diet the next day, maybe it's a ketogenic diet that I do a lot, and I set a gym routine, so I'm going to go to the gym five times a week. Like I even write down on my planner quite often, I have a lot of this post-it notes, where I write a lot of what I want to do.

So, my five-day exercise plan will look like, Monday I do squats, bench press and deadlifts, Tuesday I do whatever compound movement, and you know I have a really, really, good plan. I'm super motivated. Like what happens, the next few days, maybe the next week of my motivation was high, the next two weeks I started following the plan, and I'm so driven to make this work.

But then two weeks later, three weeks later, my morale isn't as high any more. It wasn't the same as when I wanted to do it, and then maybe I came home from work one day, I was stressed out, I saw ice cream in my fridge, and I decided to eat that and break my diet.

So, in this video I want to cover the reasons why you need to have to force functions in your life and why when, when you're motivated right, instead of using your motivation to take action in the sense of going for diets, use that motivation and use that energy to create forcing functions in your life. So, I'm going to give you three tips on forcing functions.

The first forcing function is accountability partners.

So, if you have an accountability partner, you are a lot more accommodated to your task. So, what can you do to set up this accountability pattern in your life when you are feeling motivated? Instead of using that time to think about which diet you want to do and which exercise plan you want to go, even sign up for a gym, find an accountability partner or a success partner.

People that hold you accountable for success. So, go ahead and find these people and tell them hey, I'm on this diet, I want you to be my accountability partner. I'm going to message you every day to tell you whether I go out of my diet or whether I go to the gym.

Otherwise, you can also make a public declaration on Facebook, Instagram, your social media platforms. Usually, people post public things about themselves. They're accountable, and you say, hey, I'm going to go to the gym 5 times a week for at least two months. And then, you post it up each day.

If you feel, no how better you feel, it's not that easy to post those things when you feel so that holds you to a high level of accountability and so, that's my tip number one. Hold yourself accountable by finding accountability partners.

Forcing function number two, set some stakes. So, if you understand loss aversion theory, the amount of money that you own is worth a lot more than the money that you can make. So, losing $1000 is a lot more painful than winning $1000. It's just an instinct, and countless studies have

been done to show this.

It's like, that why free things I mean, there was a study where you could get a piece of chocolate and a good value. Like very high-quality chocolate at 15 cents and another chocolate,

Hershey's, at one cent. And, most people, in that case, chose the more expensive chocolate because you got more value out of it but when you reduce the price to 14 cents and zero cents, so the difference is still the same but one is free and one cost you something, many, many more people picked the free option.

And, other studies also show that. Like, some cost of the money that you can lose is going to be worth. It brings you so much more pain then the wealth you can win. So, I mean, Google and look up loss aversion theory. It's fascinating. So how can we use loss aversion theory as a forcing function? When you are committed to, say an exercise plan, Set stake for that exercise plan. If you don't go to the gym five times a week, give some money away whether it’s to a charity that you like or even better, to a charity that you don't like.

If you are forced to go to the gym or give $500 to a charity that you hate, that has something that you don't believe in; it sets very, very high stakes for you to make it a must for you to go and carry on this diet. So, the third forcing function you can create in your life is to restrict access. So, what does that mean?

Restricting access to your ice creams, to your food when you're on a diet. If you wanted to eat a no-carb diet, if you want to eat a vegan diet, don't have things that can make you break your diet in your home.

If you tell yourself, hey I'm going to do this for one month, and at one month, if you tell yourself, like, I don't want to throw away these things because I'm going to eat it one month later, guess what? When the day gets a little bit tough, and you feel bad, you break your diet easily. But if you don't have access to these things at home, it very hard for you too, it's much harder for you to drive to the store or to go out to a convenience store to buy that thing. When it comes to your exercise, if you wanted to really to do exercise, at the moment, right, don't use a phone, don't use a computer.

Don't do the things that distract you from your goal. So, if you start the morning with your phone on flat and you start your morning without using a computer, it’s a lot easier for you to go and do things like exercising because if you look at your phone now, it becomes a barrier for you actually to go and start your exercise. So, that is important to you that you want to exercise 5 times a week, don't allow yourself to do things that would distract you from doing your exercise.

All right, I hope you liked my 3 forcing functions of how you can use that motivation to put that to actually good use and succeed your diet and exercise plan.

I look forward to seeing you next time and yeah.

 

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