Reframe Setbacks: 1 Bad Day = 1 Good Day
“One of the secrets of success is to refuse to let temporary setbacks defeat us.”
Key Takeaways
One setback is no more harmful to our goals than one good day is beneficial.
Our mistakes feel more significant than our successes, when that’s simply not the case.
In modern times, this evolutionarily ingrained instinct to emphasize negative experiences wreaks havoc on our mental health.
Super Bowl snacking mitigation strategies include choosing high volume foods, sticking to water and diet drinks, and eating mindfully.
Remember that one day off your plan is not a big deal.
Full Story
The Super Bowl calls for a supersized snacking session and a sedentary, slothlike Sunday. It’s absolutely stupendous! A cascade of chips, Coke, and cookie cake may not be the healthiest choice, but it offers a valuable lesson that we often forget: One setback is no more harmful to our goals than one good day is beneficial.
For instance, on a scale of 1-10, how discouraging is it when:
One bowl of ice cream turns into a whole pint
One drink turns into a six pack
A lazy morning turns into a missed workout
Probably at least an 8 or 9, right? On the flip side, how good does it feel when:
You complete a workout
Choose salmon and vegetables over the Fillet-O-Fish
Go for an extra 10 minute walk
Meh, a 4 or 5 at best. Do you see the problem? Our mistakes feel more significant than our successes, when that’s simply not the case.
Snakes, Spiders, and Starvation
For most of human history, when death by snakes, spiders, and starvation was a serious threat, prioritizing a focus on the “bad” was absolutely awesome for our survival. This mental operating system was necessary to remember run ins with painful, weird-smelling, or noxious stimuli because they could kill us. But now, this evolutionarily ingrained instinct to emphasize negative experiences wreaks havoc on our mental health. Instead of saving our lives, it makes them a real drag. It’s flat out annoying!
Just one losing battle with the pizza chain on speed dial or the treadmills at the gym can set a defeatist tone for the rest of the week.
“Well darn! I messed it all up. Might as well just wait until next week to start over…”
is just like saying,
“Score! I had chicken and veggies for lunch, I am the picture of health and olive oil is seeping out of my pores!”
It’s funny that one of those phrases is a lot more common to both hear from others and experience yourself. In reality, and you know this deep down, neither extremes are warranted. The realization that one mistake is equal in magnitude to one success allows you to reframe the situation.
In regard to staying on track with your health + fitness goals, one “bad” day does not matter more than one “good” day. A day of Doritos and Dunkaroos will not set you back any further than one day of squats and salad will move you forward. Though the bad is more memorable and brings on higher intensity emotions than the good, it is NOT more important.
Super Snacking Mitigation
All that being said, some may still want some tips to minimize the metabolic damage while still enjoying the watch party atmosphere. Here are some Super Bowl snacking mitigation strategies:
For mindless snacking, choose high volume foods! An hour of carrots and hummus can amount to the same amount of calories as ten minutes of nachos.
“Superset” snack foods with protein or vegetables. Go from chips to a protein shake, buffalo dip to celery sticks, etc.
Snack mindfully. As I mentioned on Thanksgiving, chewing slowly will result in fewer calories consumed, better digestion, and higher satisfaction.
Stay hydrated. You’ll be much less inclined to devour the whole bag of cheese puffs if you’ve already had plenty of water throughout the day.
Diet drinks are your friend. 5 regular sodas = 700 calories. 5 diet sodas = 0 calories.
Buy and drink my deluxe detox fat-burning tea
Ignore #6, just kidding!
Remember part 1 of this post. If all else fails, know that one day is not significant in the long run!
Wrap Up
For many, Super Bowl Sunday gives Christmas and Thanksgiving a run for their money as the most enjoyable day of the year. The big game only comes once a year, enjoy it! Relax with your friends and family, critique the commercials, and, as always, root against Tom Brady. Remember that one day off your plan is not a big deal. On Monday morning, shake off the hangover, gulp down a large glass of water, and get right back on the track to health and fitness success.
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