NEWFOUND EFFICIENCY- Harnessing Automaticity for a Healthier, More Efficient Life

Harnessing Automaticity for a Healthier, More Efficient Life

In both professional and personal life, efficiency is key to success. One of the most powerful ways to improve efficiency is through automaticity—the ability to perform tasks effortlessly due to repeated practice. By making certain behaviors second nature, you free up mental energy for more complex decisions and reduce the likelihood of falling into bad habits. Still working to perfect this method myself, I’ve implemented automaticity in my life especially having a wife, 2 sons, full time job, and a bodybuilding career. 

For those aiming to lead a healthier lifestyle through fitness and nutrition, automaticity can be a game-changer. Here’s how you can use it to your advantage:

1. Automating Your Workouts

Rather than relying on motivation, make exercise a non-negotiable part of your routine.

• Same Time, Same Place: Commit to working out at the same time every day (e.g., before work or right after).

• Pre-Pack Your Gear: Keep your gym bag ready so there’s no friction in getting started. This also includes preparing to prepare. Set your clothes out for the night before if your training in the morning, make your coffee the night before if you drink it first thing in the morning, anything to remove obstacles.

• Set a Trigger: Pair exercise with an existing habit (e.g., after your morning coffee, you stretch or do a quick workout). These are considered “gateways”, and are starting actions to completing a positive habit to achieve your goals. 

2. Streamlining Healthy Eating

Diet success isn’t about willpower—it’s about creating an environment where healthy choices are automatic.

• Meal Prep: Cook healthy meals in bulk on Sundays so you don’t have to think about what to eat each day.

• Consistent Grocery List: Stick to the same list of whole, nutritious foods to avoid impulse purchases.

• Plate Your Meals in Advance: Portioning food ahead of time prevents overeating and poor choices. During contest prep over the years, it hasn’t been uncommon for me to eat small cubes of chicken premade in the morning for breakfast, it certainly helps you avoid making the wrong meal decisions.

3. Making Hydration and Sleep Automatic

Good health isn’t just about food and exercise—hydration and sleep play crucial roles.

• Water Cues: Always keep a water bottle at your desk or set reminders on your phone.

• Bedtime Routine: Set a consistent sleep schedule and use nighttime habits (such as reading or dim lighting) as cues to wind down. Having an expectation to fall asleep only in a particular room, or side of the bed helps as well.

4. Applying Automaticity to Work and Stress Management

Efficiency at work can indirectly support your health by reducing stress and freeing up time for self-care.

• Time Block Your Schedule: Reserve specific times for emails, meetings, and focused work to eliminate distractions.

• Use Default Decisions: Create standard responses for frequent decisions (e.g., always opting for a salad with protein when dining out).

• Habit Stack for Mental Well-being: Combine mindfulness with an existing routine (e.g., deep breathing when logging into your computer).

Newfound Efficiency Final Thoughts

By designing your environment and routines for automatic healthy behaviors, you remove decision fatigue and make success inevitable. Start small, be consistent, and watch as these habits become effortless over time—leading to a healthier, more productive life.

Would you like me to work on a customized plan for automaticity for you? Check out the custom plan for automating for a healthier life centered around fitness/nutrition:

Custom Fitness Plan for automaticity 

Jay Johnson