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- #49 Cheat days
Last weekend, I had a lot on my mind and decided to make an exception and have an absolute binge, consuming my entire daily calorie intake in my dinner. Having some respite from the cognitive cost of tracking my healthy habits was great. The next day, it got me thinking about ‘cheat days’ within calorie-controlled diets and willpower.
Forming new healthy habits can be exciting. However, in our initial enthusiasm, it is important to realise that maintaining motivation indefinitely can be challenging. Having a designated day off from your habits can help you stay on track in the long run.
Willpower is a finite resource
Willpower is the mental muscle we use to make decisions and exert self-control in our daily lives. It keeps us on track when trying to achieve our goals. However, willpower is, in fact, a finite resource.
A landmark study published in "Psychological Science" by Baumeister et al. in 1998 introduced the concept of ego depletion, the idea that self-control and willpower draw from a limited reserve. They found that self-control resources are exhausted, reducing the ability to engage in subsequent acts of self-control.
In one experiment, participants were asked to resist the temptation to eat cookies, even though they were hungry. The researchers found that those who exerted self-control to resist the cookies subsequently performed more poorly on a difficult cognitive task. This demonstrated that resisting temptation and exerting self-control on one task depleted the participants' ability to perform well on another unrelated task that also required self-control.
Think of it like a muscle that fatigues with use; as you exert self-control throughout the day, your willpower gradually depletes, making it harder to maintain discipline as the day progresses.
Having a cheat day
If willpower is a finite resource, an occasional break from our routines can help us maintain our motivation and stay on track with our habits. In a dieting context, this could be a cheat day, where you can eat whatever you want. Benefits include:
Replenishing Willpower: By allowing yourself a designated cheat day, you're effectively giving your willpower a chance to recover. This day off from your diet or other habits replenishes your mental energy, making it easier to stay on track in the long run.
Preventing Burnout: Constantly adhering to strict habits without relief can lead to burnout. A cheat day can be a mental break, providing a necessary break from the rigidity of your routine.
Alleviating Cravings: A cheat day can also help satisfy your cravings, which can accumulate over time. Allowing yourself to indulge occasionally makes you less likely to experience intense cravings that might derail your progress.
But moderation is key
While cheat days can be highly beneficial, they must be controlled and moderated. In the dieting example, excessive indulgence on your cheat day can negate the benefits of your hard work throughout the week.
Moreover, it's vital to ensure that your cheat day remains just that – a day. Letting it spill over into other domains, leading you to give up on other healthy habits, can initiate a detrimental cycle.
Implementation idea
Consider the role of carefully controlled breaks when undertaking habits that require considerable willpower for success. Whilst this can seem counter-intuitive, it can be an important tool in maintaining adherence in the long run.
Best, Alex Joshi.
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