One of the skills I teach my clients is how to make decisions ahead of time.
It’s arguably one of the most important skills you can build when it comes to weight, health, or performance goals (and really, any life goal).
Why Following Through Feels So Hard
Our natural human default is to seek comfort, avoid pain, and exert as little energy as possible.
When you understand this is your brain’s natural tendency, you can also understand why you sometimes make decisions seemingly against your own will and despite intentions to do otherwise.
You can also understand why overriding this natural default would be so difficult for so many people.
You might even become more compassionate with yourself, realizing there’s nothing wrong with you. You’re not “the only one” who struggles with this. It’s just how brains work.
The Simple Exercise That Helps You Follow Through
In my coaching program, I have an exercise that I have my clients complete.
You can try it too.
Although it seems simple at first glance, it’s not easy in practice.
The point of the exercise is to help:
- Build the skill of following through on your plans and taking care of “you” in the future
- Build confidence and trust in yourself around your eating decisions
- Eat with intention rather than by default
Create a 24-Hour Plan
I have my clients create a 24-hour plan based on what they will eat for the day.
- Morning, afternoon, and evening
- Meals and snacks
They make a plan they can confidently follow through on, as in, they are 95–100% sure they can do it.
Make It Realistic (And Kind)
If you know you’ll want dessert after dinner, account for that by including an appropriate serving of something you would typically enjoy or choosing a healthier alternative.
If you usually get hungry around 3:30 p.m., plan a snack.
If you have a daily doughnut habit you’re trying to quit but haven’t yet broken, add that to your plan too.
Ideally, you’d do this the night before, but you can also make your plan first thing in the morning.
Questions to Ask as You Plan
- Will I be content (or willing) to follow this plan tomorrow? Why or why not?
- Will I be satisfied after this meal? Why or why not?
- Can I reasonably follow this plan, given the circumstances of my day?
- Am I taking care of the future version of me?
(Both the version of me who has to follow through tomorrow—and the version of me who has her desired results?)
Execution: Now Comes the Hard Part
Now you have your plan in hand—the simple part!
Of course, it’s the execution where most of us get tripped up.
- Something comes up
- You don’t feel like following it
- There’s a tastier option
- A co-worker offers you her homemade cookies
- You want a bedtime snack (that you didn’t plan)
When this happens (which it most likely will), pause and ask yourself:
- Why is this an option now?
Why wasn’t it an option when I made my plan? - How does this support the results I desire for myself?
- Will I be happy and stand behind my choice to break my plan?
— If yes, great. Move on and get back to your plan at the next opportunity.
— If no, practice allowing the desire (to change plans) without acting on it.
Refining Your Process Over Time
I have my clients take this one day at a time.
They repeat the process until they have at least one day where they followed their plan close to 100%.
Usually, they realize they need to make a few adjustments along the way, like:
- Being more realistic
- Anticipating obstacles better
- Having a backup plan
This is not failure—it’s data. Use it to inform the next plan.
Tweaking and refining are part of the process. The goal isn’t a perfect plan—it’s one you can actually follow.
Build Self-Trust Through Realism, Not Perfection
It’s better to have a plan you can follow than one you keep abandoning because it’s unrealistic for your lifestyle.
P.S. Want Personalized Coaching?
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Interested? Let’s chat.
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Hi! I’m Elaine, a Certified Nutritionist and Master Certified Health Coach. I support women in achieving their health and body goals while prioritizing a peaceful and balanced relationship with food.
Get a free copy of my handbook!
The Elegant Eating Handbook: Timeless Strategies for Lasting Weight Loss and a Peaceful Relationship with Food.
