{"id":6690,"date":"2024-03-02T13:57:50","date_gmt":"2024-03-02T17:57:50","guid":{"rendered":"https:\/\/parmaks.com\/Resources\/3-scientific-hacks-to-get-more-done-and-eat-less-junk\/"},"modified":"2024-03-02T13:57:50","modified_gmt":"2024-03-02T17:57:50","slug":"3-scientific-hacks-to-get-more-done-and-eat-less-junk","status":"publish","type":"post","link":"https:\/\/parmaks.com\/Resources\/3-scientific-hacks-to-get-more-done-and-eat-less-junk\/","title":{"rendered":"3 Scientific Hacks to Get More Done and Eat Less Junk\u2028"},"content":{"rendered":"<p> <a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/>\n<\/p>\n<div itemprop=\"text\">\n<p class=\"p1\"><span class=\"s1\">Brian Wansink has built a career out of tricking you and your kids. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">You should thank him for that. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Wansink is a professor and researcher at Cornell University. The author of \u201cMindless Eating,\u201d he has dedicated his life to helping you <\/span><span class=\"s2\">eat better<\/span><span class=\"s1\">. His work inspired the ubiquitous 100-calorie snack packs that you see at grocery stores (breathing new life into Oreo sales), the \u201csmall plate\u201d movement, and countless diet programs.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">What most people don\u2019t know is that you can also use Wansink\u2019s research to become more productive in pursuit of work-life mastery. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">First, let\u2019s examine how his food findings can help you\u2014and your children\u2014eat better. Here are several of his discoveries:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li3\"><span class=\"s1\">Moving from a 12-inch to a 10-inch dinner plate leads people to serve and eat 22% less.<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">A person will eat an average of 92% of any food they serve themselves.<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">The average person makes in excess of 250 decisions about food each day.<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Low-fat labels lead people to eat 16-23% more total calories.<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">The nutritional gatekeeper of a home influences an estimated 72% of all of the food their family eats.<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">Because of visual illusions, people (even professional bartenders) pour 28% more into short, wide glasses than tall ones.<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">50% of the snack food bought in bulk is eaten within six days of purchase.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Some of these <\/span><span class=\"s2\">problems<\/span><span class=\"s1\"> have self-evident solutions: If you pile your grub on a mammoth-size dinner plate, get some smaller flatware; if you <\/span><span class=\"s2\">stockpile<\/span> <span class=\"s2\">treats<\/span><span class=\"s1\">, ration them for reasonable calorie consumption; and so forth.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">But aside from these tips being beneficial to your waistline, Wansink\u2019s work can also help you get more done.<\/span><\/p>\n<h3 class=\"p4\"><span class=\"s1\"><b>Dumping digital candy<\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">One of my favorite lessons from Wansink\u2019s research is about how we can eat less candy. His data shows:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">If you keep a candy bowl on your desk within arm\u2019s reach, you\u2019ll eat a lot of it. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Move it off your desk and you\u2019ll eat less. (Duh!)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Put it in an opaque jar (so that you can\u2019t see the contents), and you eat less still.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Put that opaque candy jar in a cupboard in another room and you\u2019ll again cut your consumption.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">And finally, if you don\u2019t have the candy in your house in the first place, you\u2019ll eat none! <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">This is not rocket science. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">But what if we were to take these dietary principles and apply them to, say, smartphone \u201caddiction\u201d?\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Too many of my coaching clients keep their phones attached to their hips at all times. These devices are, to carry the example forward, digital candy.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Notifications, bings, and buzzes are constant. Naturally, these interruptions are distracting, making it nearly impossible to do deep work. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">No wonder they can\u2019t get any work done! Their brains feel like they\u2019re receiving a constant IV infusion of M&amp;M\u2019s. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Sound familiar? If my clients are struggling with this, it\u2019s likely you are, too.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Here\u2019s the solution, stealing from Wansink\u2019s candy study:<\/span><\/p>\n<ol class=\"ol1\">\n<li class=\"li1\"><span class=\"s1\">Start by removing as many apps as possible from your phone\u2019s home screen. For that matter, delete any apps that ping you with unnecessary messages.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Next, silence all remaining phone notifications when you want to focus.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">When you\u2019re ready for your deep work, turn your phone off and put it in a drawer in another room. (You can also leave it in the car when you\u2019re in the office).<\/span><\/li>\n<\/ol>\n<p class=\"p1\"><span class=\"s1\">Now that the temptation has been removed and digital boundaries have been put in place, you\u2019ll be able to get more (quality) work done. And it was so simple\u2014you just removed the one thing that constantly invaded your time, energy, and focus. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">And sure, you\u2019ll reach for your absent phone every minute or so. This reflex will take a while to overcome. But it is possible. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you continue to do this every day, concentrated deep work will eventually become the overriding habit in your productivity operating system. The result: You\u2019ll get more done and become more successful at work.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">But Wansink\u2019s influence doesn\u2019t stop there. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Removing temptation is not the only way to make success easier; we can also add safeguards and positive triggers to make the right decisions automatic.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">In other studies, researchers found that if you put healthy foods at eye-level or in clear view\u2014like a bowl of fruit in the refrigerator at just the right height or veggies placed prominently on a counter\u2014you will likely increase your consumption of those healthy foods. It was noted in the same studies that if adults cut up fruits and vegetables for kids, they\u2019re more likely to eat them.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Again, this serves us well dietarily, but it also has implications for our productivity. This is part of what I call \u201cProcess Planning.\u201d<\/span><\/p>\n<h3 class=\"p4\"><span class=\"s1\"><b>\u201cProcess Planning\u201d: The secret to productivity<\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">Here\u2019s the premise: Think about how you can set up your work environment to make it easier for you to dive into the difficult tasks each morning\u2014especially when you\u2019re struggling with willpower and motivation. You want to make your productivity automatic, not the product of conscious effort.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">For example, each morning before 9 a.m., my goal is to do the following three difficult, but beneficial activities:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">1. Write 1,500 words for my various projects at Early To Rise and for \u201cThe Perfect Day Formula\u201d (and my next book about overcoming anxiety).<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">2. Meditate for 10-20 minutes. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">3. Lift weights. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">These focus activities are simple, but they\u2019re not always easy. I have been known to sit at my desk, staring at a blank screen for a few slow minutes, then ultimately wander into distractions. How easy it is to jump to my favorite websites and start reading! And yes, I\u2019ve even been known to break my own cardinal rule\u2014taking my phone out of airplane mode so I <\/span><span class=\"s2\">get<\/span><span class=\"s1\"> those precious pings. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">What I\u2019ve learned, however, is that my morning writing is so much easier when I do Process Planning the night before. Let\u2019s just call it my fruit and vegetable regimen. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Here\u2019s the gist: I spend a few minutes before bed outlining the article I\u2019d like to write in the morning. This includes a basic thesis, a few bullet points, and an anecdote or two. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">When I get to my computer in the morning, I no longer have to start with a blank screen\u2014I already have a foundation for the article. And often, with the outline in place, the article writes itself.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">I used this same system for making meditation easier back when I started the practice in 2013. Each evening, I\u2019d lay out a pillow on the floor beside the bed so that when I woke up in the morning, I was reminded to meditate before distractions got in the way.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This approach works for any morning focus activity. If you struggle to make morning exercise a habit, for example, lay out your exercise clothes beside your bed before you go to sleep and put them on as soon as you wake up. It will make your exercise routine that much easier to dive into. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">And yes, this system takes time to change (and build) habits, but if you stick with it, you\u2019ll notice your focus activity become automatic. By making the path smooth for all of my difficult tasks, I have been able to check them off my to-do list before 9 a.m. every single day. And that feels very good.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">#<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Whether you want to change your diet or your productivity, keep Wansink\u2019s wisdom in mind: Remove your biggest temptations\/distractions (candy) and make it easy to dive into your focus activities (vegetables) by planning ahead and breaking your tasks into easy-to-manage chunks.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This, more than anything else, will dramatically improve your chances for personal and professional success.<\/span><\/p>\n<hr\/>\n<p class=\"p1\"><a href=\"https:\/\/www.securepublications.com\/perfectday\/pdffree-gse9.php?utm_ad=59854&amp;utm_placement=8&amp;utm_medium=1\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-64143 alignleft\" src=\"https:\/\/cdn.earlytorise.com\/wp-content\/uploads\/2017\/04\/perfect-day-formula-225x300.png\" alt=\"\" width=\"90\" height=\"120\" srcset=\"https:\/\/cdn.earlytorise.com\/wp-content\/uploads\/2017\/04\/perfect-day-formula-225x300.png 225w, https:\/\/cdn.earlytorise.com\/wp-content\/uploads\/2017\/04\/perfect-day-formula-330x440.png 330w, https:\/\/cdn.earlytorise.com\/wp-content\/uploads\/2017\/04\/perfect-day-formula-435x580.png 435w, https:\/\/cdn.earlytorise.com\/wp-content\/uploads\/2017\/04\/perfect-day-formula.png 600w\" sizes=\"auto, (max-width: 90px) 100vw, 90px\"\/><\/a>Ready for the next step in habit change and dominating your mornings?<\/p>\n<p class=\"p1\"><a href=\"https:\/\/www.securepublications.com\/perfectday\/pdffree-gse9.php?utm_ad=59854&amp;utm_placement=8&amp;utm_medium=1\"><strong>Get a FREE copy of the acclaimed \u201cPerfect Day Formula.\u201d<\/strong><\/a> Vetted by millionaires, based on millennia of history, and filled with carefully crafted success routines, this is your path to a <a href=\"https:\/\/www.securepublications.com\/perfectday\/pdffree-gse9.php?utm_ad=59854&amp;utm_placement=8&amp;utm_medium=1\"><strong>Perfect Life<\/strong><\/a>.<\/p>\n<div id=\"author-bio-box\" style=\"background: #f8f8f8; border-top: 2px none #cccccc; border-bottom: 2px none #cccccc; color: #333333\">\n<h3><a style=\"color: #555555;\" href=\"https:\/\/www.earlytorise.com\/author\/craig-ballantyne\/\" title=\"All posts by Craig Ballantyne\" rel=\"author\">Craig Ballantyne<\/a><\/h3>\n<div class=\"bio-gravatar\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.earlytorise.com\/wp-content\/uploads\/userphoto\/14.thumbnail.png\" alt=\"Craig Ballantyne\" width=\"94\" height=\"100\" class=\"photo\"\/><\/div>\n<p><a target=\"_blank\" rel=\"nofollow noopener noreferrer\" href=\"https:\/\/www.youtube.com\/@Realcraigballantyne\" class=\"bio-icon bio-icon-youtube\"><a target=\"_blank\" rel=\"nofollow noopener noreferrer\" href=\"https:\/\/www.instagram.com\/realcraigballantyne\/\" class=\"bio-icon bio-icon-instagram\"><\/p>\n<p class=\"bio-description\">If you want to double your income, work less, and become the ambitious millionaire you&#8217;ve always wanted to be&#8230; Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping &#8220;struckling&#8221; entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig&#8217;s &#8220;Millionaire Coaching Program&#8221; send an email to support@earlytorise.com with the subject line &#8220;Millionaire&#8221;.<\/p>\n<\/div><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Brian Wansink has built a career out of tricking you and your kids. You should thank him for that. Wansink is a professor and researcher [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6691,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-6690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-growth"],"_links":{"self":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/6690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/comments?post=6690"}],"version-history":[{"count":0,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/6690\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media\/6691"}],"wp:attachment":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media?parent=6690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/categories?post=6690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/tags?post=6690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}