Seminar Notes: Ego Depletion and Why We make Bad Decisions

By Stephen Box, ISSA Certified Personal Trainer

Revolution Fitness Coach

Below are the notes from today's bimonthly seminar for our members. Today's topic was Ego Depletion what it has to do with your ability to make good decisions. We walked away with a better understanding of what causes us do to things like cheat on our diet or stop off at a fast food restaurant even when we have food at home. I really appreciated the advice and tools I am putting into use going forward.  Here is a great article in the NY Times on this same topic. 

Anna

Seminar Notes: Ego Depletion and Why We make Bad Decisions

Stop to eat fast food on the way home?

More likely to binge eat on Friday night or Sunday?

Bought something from the store you didn't intend to buy?

You are not alone!

It's a process called Ego Depletion or Decision Fatigue and it simply means we have a finite number of decisions we can make in a day before we run out of willpower.

Examples:

3 men up for parole

1.     30 months for fraud (8:50am)

2.     15 months for assault (3:10pm)

3.     30 months for fraud (4:25pm)

Early in the day chance of parole was 70% vs 10% later in the day

2 groups asked to remember numbers (2 digits vs 7), in between rooms offered either chocolate cake or fruit

Likely results of Decision Fatigue?

1.     Act impulsively w/o thinking about consequences

2.     Do nothing (Like the Judges)

Examples:

Buying a car

Buying impulse item at the store

Students asked a series how questions about a free gift (candle or t-shirt, red or white....etc.).  Other group looked at the items but was not asked any questions and was not asked to make any decisions.

Group that was asked questions put hand in ice water for only 28 seconds on avg vs non-deciders whose avg time was 67 seconds meaning non-deciders had more willpower

Role of glucose?

Many studies show that increasing glucose levels help to not only ward off decision fatigue but actually reverse it's effects

What to do about it?

1. Make Fewer Decisions
The fewer decisions you make, the slower you’ll hit decision fatigue. Avoid making unnecessary decisions, especially right before a major decision.  Do this by planning ahead.
2. Limit Your Choices
The more elements you need to evaluate during a decision, the more taxing it becomes. Keep your options simple and reduce them whenever possible.
3. Use Decision Rules
Avoid detailed analysis for every decision. Use rules of thumb or rules you’ve defined in advance to make your decision.
4. Create Habits
Habits allow you to automate a decision so you avoid spending energy on it. Make your decision once, then create a habit to avoid making it repeatedly.
5. Make Important Decisions First
Order your decisions from most important to least important. Spend your limited reserves on the decisions that matter most. That way if you do hit decision fatigue, it’ll have less impact.
6. Eat
Eat more complex carbs with lean protein sources and healthy fats to slow down glucose spike.

Thanks to all who came!