Playing it Forward: A Cognitive Behaviour Strategy for Making Food Choices
Are you stuck in a cycle of making food choices that don’t align with your goals?
Do you feel like no matter what you do, you can’t seem to make healthy food choices when faced with temptation?
This type of scenario is not uncommon. In fact, most of us feel the draw of temptation when we encounter our favorite foods. However, if you find yourself in this situation and feel it is impacting your ability to move closer to your vision, you may benefit from a cognitive behavior therapy (CBT) strategy called “playing it forward.”
What is “playing it forward”? 🎬
Imagine you are watching a film of your life and you have the ability to fast forward to see what the outcome of an action will be. Playing it forward is a strategy that does just that! It supports you in making food choices that are aligned with your goals.
By taking a glimpse into the future we can make more mindful or active food choices that align with the outcomes you are working towards. Here is an example of how you could use this tool:
Scenario: You walk into work and your colleague has baked cookies, they smell delicious as he is an amazing baker! Before acting automatically, pause and take a moment to think about your options and where they might lead.
Version 1: Your instinct may be to take a couple of cookies and enjoy them. Now there is nothing wrong with enjoying baked goods, but this unplanned snack has an extra 300 calories more than you were planning on eating today. These calories are tasty but not filling so compensating by missing a snack or two later in the day is going to lead to evening cravings that could be difficult to manage - and may impact your food choices and weight loss this week.
Version 2: Take one cookie as this would be a nice dessert with lunch. You would truly enjoy it and it feels like something that would be worth it, without compromising your food plan for the day too significantly.
Version 3: Say no thanks, the baked goods may be nice but you figure they are not your favorite and taking them is more of a habit or an attempt to be kind than something you would have planned to eat yourself. You know you have a filling snack you will enjoy later in the day and this path will lead to your goals.
By experimenting with “playing it forward” you may find that you are able to start altering those habitual, mindless food choices to make decisions that align with your goals and values in the future. Like any new strategy, it is important to experiment. Practice and revision are all part of the process to find what works best for you.
Here are some tips to make playing it forward work for you:
- Identify your vision and then lay out the steps that will lead you there: Think about what kind of food habits you want to achieve to pave the way towards your vision. Do you want to eat more fruits and vegetables? Do you want to limit your intake of sugary snacks? Do you want to reduce meals bought from outside the home? Do you want to follow more planned food choices and reduce impulsive decisions driven by temptation? Make sure your goals are realistic and achievable.
- Plan ahead: Think about what kind of food choices you want to make in the future and plan accordingly. Make a list of healthy snacks and foods that you want to purchase at the grocery store, or try online shopping to minimize impulse buys. This will help to make those healthier decisions easier and more convenient.
- Review the data: Reflect on your food choices and gather data to evaluate whether or not they are moving you in the direction of your goals. If they are, great! If they’re not, then you can make a conscious effort to experiment with something new. Think about what makes food choices challenging and consider what kinds of experiments you might design to make these easier.
Playing it forward is one strategy that can help to break the cycle of unplanned food choices that don’t align with your goals. Experimenting with this tool could help you move in the direction of your vision!
If you have any questions about this or run into any challenges please feel free to send your CH dietitian a message.