Mixed Messages

For best results do less or do more.

Have you ever tried to lose weight and get more exercise? That is a fairly common goal. Sometimes you are successful at one, but rarely both at the same time. There might be a very simple reason why this is so hard. You are sending mixed messages.

Maybe a health professional has given you a mixed message? Have you heard a doctor, dietitian, trainer say “You need to get more sleep and eat less high fat foods?” Or some other “do more of this and less of that” advice? I am sure we have all heard, or said, something just like that. Turns out it isn’t very effective.

New research shows that if you want to be successful in your lifestyle changes do less or do more. Not both. Research in Health Psychology Review says that mixed messages don’t work as well as only positive or only negative ones.

What does that mean?

Choose positive or negative choices, but not both. Not less of one thing and more of another. Don’t be less sedentary and do more exercise, but do more exercise and be more active during the day. To improve the likelihood of action make sure your words are framed in a similar way.

Choose inaction or action.

So eat more vegetables, get more exercise, be more active. Go to the gym, go for a run and go to bed on time.

Or eat less processed foods, be less sedentary and reduce your screen time. Stop going grocery shopping hungry, stop hitting the snooze button and stop eating for entertainment.

Less or more, not both.

For more effective change choose actions that go together and are easily remembered. This will improve your (or someone else’s) chances of success. Remember that next time you get, or give, some well-meaning advice, avoid sending mixed messages. Your next resolution might be to eat more vegetables and get more exercise. Try it. What have you got to lose?

Change your mind, change your health,

Shayla