Meditation

Too Many Decisions Hurt Your Brain?? Welcome to Decision Fatigue 😓

The second you wake up, the decision making starts…  to press the snooze button or not, what to wear, what to eat, what to pack for lunch, what to pack your kids for lunch… the list goes on and on and on.

Research shows that we make an average of 35,000 decisions every day! Making so many decisions can be exhausting, so exhausting in fact, it has its own name: Decision Fatigue.

This term was created by Roy F. Baumeister, a world-renowned social psychologist and author of, Willpower: Rediscovering the Greatest Human Strength. According to Baumeister, long bouts of decision making tires your brain, in the same way, a long bout of exercise tires your muscles. 

This phenomenon doesn’t just make you tired. Decision fatigue has a negative affect on your self-control, willpower, and productivity which can lead to a slew of negative consequences.

CLICK HERE to listen to my podcast on Willpower on The Mindset By Design Podcast

CLICK HERE to see my video explaining how willpower is like a battery and must be charged up. 

For example, you might get annoyed and lose your temper at a loved one if they ask you a question when you feel decision fatigue. Or you might say “I don’t care, you decide.” when you really should care and be involved in the decision, you just don't have the energy to do so. 

During decision fatigue, your brain might short circuit completely causing you to freeze and make no decision at all. This is sometimes called analysis paralysis. 

Decision fatigue is particularly troublesome in the digital age because we have so much information being thrown at us every second of the day. This means our brain is constantly getting bombarded with information to make decisions on: to click or not to click, to scroll or not to scroll, to buy or not to buy. 

Here’s the good news, there are a few strategies you can use to combat decision fatigue especially during a decision-heavy day. 

Keep reading to learn the 5 simple strategies (plus bonus strategy!) you can use to combat decision fatigue. 

Photo Cred: I Done This Blog 

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Here are your 5 strategies, plus one extra for good measure :)

1. Prioritize Quiet Time
Have you ever noticed how your best ideas come when you are brushing your teeth, when you’re in the shower, or while you're on a leisurely walk? That is because these activities take no conscious effort. This means your conscious mind (the thinking/logical part of your brain) can take a break. This allows you to tap into your subconscious mind more easily. 

This is where all your new creative knowledge lives that gets blocked by all the conscious work your mind has to do every day. Taking time to quiet down the conscious mind will work wonders for your stress levels (decision fatigue increases stress) and can actually improve the neurological connections in your brain. This is also why meditation and POSITIVE AFFIRMATION TRACKS can be so powerful. They give your conscious "thinking" mind the break it needs. 

2. Create Habits and Routines to Decrease Decision Making
Ever wonder why geniuses like Steve Jobs, creator of Apple, wore the same black turtleneck, round glasses, and jeans every single day? He didn’t do this just because he really liked black turtlenecks. He did this because it gave his brain extra energy to spend on more important decisions, like building a multi-billion dollar company.  As a matter of fact, Baumeister found that the most successful people in the world combat decision fatigue by developing habits and routines like this. 

You can help combat decision fatigue in your life by creating a calendar of breakfasts, dinners, deciding what to wear to work the night before, and scheduling in quiet time every single day. This will give your brain a break from decision making so it has the energy for important things. 

3. Chunk Your Day
Chunking or batching your work is another way to combat decision fatigue. What this means is to block off specific days and/or times for certain work. For example, you can book in specific times to check your emails every day. You can choose specific days to work on certain tasks like Monday can be an article writing day and Tuesday can be a day you see clients while Friday can be your catch up day. Chunking your work in this way will cut down on the decisions you have to make because every hour of every day you’ll know what you are supposed to be focusing on. 

4. Give Yourself a Deadline
Setting deadlines for your decision making will stop you from going into analysis paralysis which is a huge energy drainer. Generally, the more time you give yourself to make a decision the longer you will spin your wheels. Setting deadlines also gives your brain an intention to focus on which will help you make a decision quicker. (Next week we will learn just how powerful intention setting is so stay tuned next Tuesday for that email.)

5. Make Sure to Bring Snacks
This one might sound funny but it’s actually super important. Not only is your brain’s main fuel source glucose but it has been scientifically proven that hunger can cause people to make impulsive decisions. What’s really interesting is that the hormone ghrelin (which is produced by your stomach when you are hungry) has been shown to decrease impulse control.

Having a healthy snack handy during long meetings or when you know it’s going to be a while until your next meal can give your brain and body the fuel it needs to make decisions more easily causing you less decision fatigue.

BONUS STRATEGY:
If you'd like to discuss and learn even more about Decision Fatigue and how it affects entrepreneurs join me LIVE today (Tuesday, Jan. 29nd) at 1:15 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live. Can't wait to hang out with you there!

At the end of the day, there is no way you'll ever be able to stop making decisions but you can use these 5 strategies to help stop decision fatigue before it causes negative consequences in your life. 

Has decision fatigue ever had a negative affect in your life or in your business? 

Leave a comment and let me know.

Wishing you so much love!

Steph
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PS- Remember to join the Mindset By Design for Her private FB Group by CLICKING HERE.Can't wait to see you there!

Ever Feel Like a Fraud? How to Stop Imposter Syndrome in its Tracks💥🙅

Quick question, when it comes to being a #bossbabe biz owner, an amazing parent, or just living life... have you ever felt like a total FRAUD?

Sort of like, “Who am I to do, x, y, or z?”  or “Why would x, y, z person want to listen to me?”

If you said YES, you are definitely not alone, almost everyone has suffered from “Imposter Syndrome” at some point in their lives. Even super famous and successful people have felt this way before.  

According to the Journal of Behavioral Science, a whopping 70% of people suffer with, what the researchers refer to as, “Imposter Phenomenon."

Even more important to point out is this phenomenon affects women more than men. 

So if feeling like a fraud is so common, especially for women, what are we supposed to do when this negative feeling strikes?

Keep reading below to find out 5 strategies you can use to combat Imposter Syndrome next time it pops up in your life. 

Photo credit: Marie Forleo

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Here are 5 super simple strategies you can use to release Imposter Syndrome when it creeps up. 
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1.Let it Out
When you start to feel Imposter Syndrome coming on, talk about it with someone you trust like a friend, family member, or coach. Brene Brown, author of The Gifts of Imperfection and Rising Strong, says that the very best thing you can do in a “shame attack” is to have the courage to reach out.

Talking about your feelings neutralizes the negative charge and power they have over you. Think about a boiling pot. When you keep the lid on, the pressure builds up and eventually causes an explosion. When you remove the lid the pressure dissipates. Same with your shame.

This is one of the many reasons I include UNLIMITED Whatsapp coaching in between sessions for my clients. This allows them to reach out to me when they are having a hard time so that I can remind them how amazing they are, or in this case, all the reason why they are not a fraud, so they can move on with their lives in a positive direction MUCH quicker than they would do alone.

2. Remember The Spotlight Affect 
Sometimes when Imposter Syndrome creeps up it is because we feel judged. When you feel judged or like everyone is critiquing your every move in business, on social media, or in life you have to remember The Spotlight Affect. 

According to a study published in the Journal of Personality and Social Psychology, most of us considerably OVERESTIMATE how much attention or “spotlighting” people are placing on us. This is thought to happen because our brain perceives ourselves as the center of our own world, therefore we have a tendency to perceive our own actions, thoughts, and words to loom much larger than other people’s actions, thoughts, and words.  

In this study, the researchers were able to determine that we tend to overestimate judgments and criticisms by more than 50%! So next time you are feeling judged ask yourself if you are actually being judged or if it’s really just The Spotlight Affect in action.

3. Flip your Focus
Now that you understand the science behind The Spotlight Affect you can understand how flipping your attention from yourself and over to something else like, how you can help others or what you can do to grow your business, can help to free you from Imposter Syndrome.

It can be so easy to accidentally have a single focus on ourselves and how awful we are. When we flip that focus onto something positive, we are able to break the looping negative thoughts that accompany Imposter Syndrome. 

4. Focus on Your Successes & What You Are Grateful For
Here’s the truth, your mind is not on your side, and this is why when Imposter Syndrome pops we focus on what we lack and who you aren’t instead of on who we are and what we have, let me explain.

It was very important for our prehistoric ancestors to focus on the lions, tigers, and bears that could eat them or the food that would be lacking next season. In other words, their survival was dependent on their brain focusing on LACK and LIMITATION and since it takes 1,000’s of years for the human species to evolve, your brain is still wired to focus on the negative, even though these threats to your survival no longer exist in the modern world.

This is why it is so important for you to really internalize and fully feel the gratitude of your successes rather than focusing on your failures. CLICK HERE to read a blog post I wrote detailing the amazing science-based benefits that come with practicing gratitude. It's pretty amazing. 

5. Listen To Positive Affirmation Tracks
Listening to positive affirmation tracks is a super easy thing you can do to rewire the thoughts and beliefs you carry in your mind. Imposture Syndrome happens because we subconsciously carry a belief about ourselves that we are not good, enough, smart enough, pretty enough, thin enough... FILL IN THE BLANK enough. Listening to positive affirmation tracks allows you to rewrite and replace these beliefs with positive ones. 

At first, when you begin to listen to positive affirmations, your brain might doubt what it hears is true. This is because the wiring in the brain hasn't been reset yet. The more and more and more you listen the softer your mindset will become and soon the affirmations will become beliefs. CLICK HERE to download a free, 60 minute long, positive affirmations track. 

BONUS STRATEGY:
If you'd like to discuss and learn even more about Imposture Syndrome join me LIVE today (Tuesday, Jan. 22nd) at 12 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live. Can't wait to hang out with you there!

Now, I would love to hear which strategy is your favorite and which ones you are excited to try or have tried in the past. 

Hit the reply button and let me know. 

Wishing you so much love!

Steph
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Book a Soulmate Session
Free Positive Affirmations MP3
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PS- Remember to join the MBD for Her private FB Group by CLICKING HERE.Can't wait to see you there!