We don’t rise to the level of our challenges; instead, we fall to the level of our preparation.
Using “commitment devices” is a powerful way to set yourself up for long-term success. These are strategies that align with how our bodies and brains have evolved, helping us work with our natural tendencies rather than fighting against them.
For thousands of years, humans have been wired to conserve energy. Our brains and bodies are designed to take the path of least resistance, always seeking the easiest way out. And we’re really good at it. Think about it: We scroll through social media because it’s easier than getting up and doing something productive. We skip making lunch because it’s too cold outside, only to hit the snack machine later because it’s convenient.
Building lasting habits isn’t about forcing yourself to overcome these natural tendencies or finding bursts of motivation. Sudden, drastic changes rarely last. Instead, you need to work with your natural inclinations, setting up systems that make good habits easy to follow.
A “commitment device” is a decision you make now to influence your future behavior. For instance, booking a session with a personal trainer increases the likelihood that you’ll show up at the gym. Joining a sports team means you’re likely to attend the games. Prepping your meals for the week makes it easier to stick to healthy eating.
Here are two simple commitment devices you can implement today:
1. Schedule Your Workouts
Book your appointments or reserve your spots for classes on the CrossFit 8 Mile App for the entire week. Whether it’s a group class or a 1:1 session, locking it in your schedule makes it more likely you’ll follow through. Even if you can cancel or check in when you arrive, mentally commit to showing up.
2. Plan and Prep Your Meals
Decide what you’ll eat for lunch throughout the week. To simplify, you can either eat the same meal every day or plan dinners and use leftovers for the next day’s lunch. Here’s a simple process:
– Write down your meal plan.
– Make a grocery list.
– Head to the store and buy everything you need.
– Set aside one hour tonight for meal prep. Chop your vegetables, proteins, and any other ingredients, then store them in separate containers so you’re ready for the week.
Here’s an example from Cherie and Matt Chan on how they approach meal prep:
Remember, meal prepping doesn’t need to be elaborate. Most people eat similar meals on a regular basis, and that’s perfectly okay. Keep it simple for lunch and save the variety for dinner.
The Power of Commitment Devices
Commitment devices reduce friction and eliminate the burden of choice. By making decisions in advance, you free your future self from having to choose between the easy option and the right one. So, do yourself a favor and commit today!
-Nick Carignan
CrossFit 8 Mile
