You might not realize it, but your days are actually filled with hundreds of choices from the second you wake up. Which shirt should you wear? What should youeat for breakfast？你应该锻炼之前或之后喝咖啡？How should you tackle the new assignment from your boss?
Some days aremore stressfulthan others and may require you to make more choices than usual. This can cause decision fatigue, a phenomenon that negatively impacts the quality of the decisions you make after you’ve reached that point.
科学
Research shows做出决策比不必选择任何东西都在精神上疲惫。而且，决策疲劳impairs self-control随着一天的穿着。您做出的所有决定 - 大小 - 不管他们的身份如何，都可能导致决策疲劳。从那时起，您做出的任何决定都可能会受到影响，无论它们与工作，家庭，人际关系，锻炼，食物或其他事物有关。
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“It doesn’t seem to matter what the decisions are,” says Roy Baumeister, PhD, professor of psychology at the University of Queensland in Australia, and one of the study authors. “It all comes out of acommon pot of willpower。[如果您因决策疲劳而做出不健康的食物选择]could lead to weight gain如果这是一件经常的事情。”
Once you reach the point of decision fatigue, you’re more likely to make rash, impulsive decisions or put off making decisions. Thus, if you’re hungry, you’re more likely to choose impulsively and达到更多卡路里密集的选择。
这项研究的另一位作者，明尼苏达大学市场与心理学教授凯瑟琳·沃斯（Kathleen Vohs）说：“人们可能会选择简单而美味的东西。”这可能是预包装食品，卡路里和糖的热量往往很高。“这更像是屈服于简单的路线。”
由于决策疲劳往往会在当天晚些时候发生，因此，即使您当天早些时候健康地吃了晚餐，甜点或深夜小吃，您的饮食习惯也更有可能受到影响。VOH解释说：“做出许多决定后，很难使用自我控制。”
阅读更多>6 WAYS TO MASTER THE ART OF WILLPOWER
如何避免决策疲劳
Luckily, it is possible to prevent reaching the point of decision fatigue. Try these tactics:
1.计划您的饭菜。
Having a稳定的食物选择饥饿时可能有助于限制您的选择。Meal prepcan make your decision-making more automatic since you don’t have to think about what to eat multiple times a day. “When you wait until the end of the day to decide what’s for dinner, you’ll probably eat more fattening, caloric food than if you制定一周的计划鲍梅斯特说。
如果你想吃同样的东西早餐，午餐或晚餐，很棒。如果没有，您可以使进餐的准备更令人兴奋尝试新食谱狗万买球网址。
2.建立常规例程。
除了饮食计划外，还要创建regular routines对于您的非食品选择，还有助于最大程度地减少您每天做出的决策数量，这可能会消除决策疲劳。提前知道可能是有力的which days of the week you’ll exercise，，，，你会穿什么and睡前如何放松。
3.通过锻炼增强自我控制。
“Research shows练习自我控制能力提升有积极的effect on the ability to resist temptations,” says Martin Hagger, PhD, professor of health psychology at the University of California, Merced, who studies decision fatigue. “Physical activity may help because it requires self-control [to commit to a routine] and also has食欲抑制作用。”
4.创建“如果，然后”策略。
通过为自己创建“如果，然后”制定策略来消除当下决定的需求。You can craft scenarios that apply to food choices or other situations, which normally arise in your work or personal life, such as: If it’s Monday, Wednesday or Friday, then you’re going for a run after work, even if you’re not in the mood. If you’re hungry for a snack, then you’ll eat fruit, not candy.
“‘If, then’ thinking works. It’s been shown to help you make good decisions, even when you’re depleted,” says Baumeister.
5.定期休息。
当您做出认知要求的决策时，休息一下可能有助于您避免决策疲劳。打电话给朋友进行快速交谈或去步行很短。赫格说：“通常，脱离工作站或手头的任务可能会得到补充。”
Another pro tip: When you’re feeling stressed, step outside for a few minutes. “Researchers have found taking a break can help reduce decision fatigue, especially如果涉及到大自然，，，，” says Vohs.
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