How Practicing Simple Rituals Could Help You Stick to Your Goals

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iStock

There are plenty of strategies people use to meet their goals, from writing in a planner to scheduling cheat days. A new study published in the Journal of Personality and Social Psychology suggests a different tactic—building rituals around the behaviors you wish to adopt.

As study co-author Francesca Gino writes for Scientific American, following rituals, or symbolic actions repeated during certain events, can help us cope with grief and anxiety. To see if rituals also help people practice self-discipline, the researchers conducted an experiment with female undergraduate students. Each volunteer wanted to lose weight, and they were given different instructions to follow while trying to achieve their goal: The first group was told to be mindful of what they ate and the second group was told to follow a specific ritual before each meal. The pre-eating ritual involved cutting up food, arranging the pieces on their plate so they were perfectly symmetrical, and pressing down on the food with a utensil three times. Both groups were told to record their eating habits in a food diary.

At the end of five days, the participants who followed the ritual consumed on average 224 daily calories less than those in the control group. They also ate less fat and sugar during the week.

A separate study researchers conducted yielded similar results. Three groups of college students were invited into the lab where they were given food to "taste test." First, subjects were given two carrots, and then they were given the choice between sampling either a carrot or a chocolate truffle as their third item. The group that completed a complex ritual involving hand motions and deep-breathing before eating the first two carrots chose the carrot as their third option 58 percent of the time. The group that was asked to make random hand gestures instead chose the carrot 46 percent of the time, and subjects who weren't required to do anything at all chose the carrot 35 percent.

Gino concludes that performing rituals such as these might set us up to succeed. If a lack of self-control is the reason you struggle to eat more vegetables (or go to the gym, or open your textbook and study), then performing a low-stakes ritual beforehand, something that requires a bit of discipline, might trick your brain into thinking you are a strong-willed person.

Because most of the experiments in the study were related to eating healthy or eating less, it's hard to say if the strategy would work just as well with other types of goals. Plus, performing complicated and silly rituals might get tiring fast if you have trouble getting motivated in the first place. If you're looking for more ways to be productive, check out these tips from an expert.

[h/t Scientific American]

10 Rad Gifts for Hikers

Greg Rosenke/Unsplash
Greg Rosenke/Unsplash

The popularity of bird-watching, camping, and hiking has skyrocketed this year. Whether your gift recipients are weekend warriors or seasoned dirtbags, they'll appreciate these tools and gear for getting most out of their hiking experience.

1. Stanley Nesting Two-Cup Cookset; $14

Amazon

Stanley’s compact and lightweight cookset includes a 20-ounce stainless steel pot with a locking handle, a vented lid, and two insulated 10-ounce tumblers. It’s the perfect size for brewing hot coffee, rehydrating soup, or boiling water while out on the trail with a buddy. And as some hardcore backpackers note in their Amazon reviews, your favorite hiker can take the tumblers out and stuff the pot with a camp stove, matches, and other necessities to make good use of space in their pack.

Buy it: Amazon

2. Osprey Sirrus and Stratos 24-Liter Hiking Packs; $140

Amazon

Osprey’s packs are designed with trail-tested details to maximize comfort and ease of use. The Sirrus pack (pictured) is sized for women, while the Stratos fits men’s proportions. Both include an internal sleeve for a hydration reservoir, exterior mesh and hipbelt pockets, an attachment for carrying trekking poles, and a built-in rain cover.

Buy them: Amazon, Amazon

3. Yeti Rambler 18-Ounce Bottle; $48

Amazon

Nothing beats ice-cold water after a summer hike or a sip of hot tea during a winter walk. The Yeti Rambler can serve up both: Beverages can stay hot or cold for hours thanks to its insulated construction, and its steel body (in a variety of colors) is basically indestructible. It will add weight to your hiker's pack, though—for a lighter-weight, non-insulated option, the tried-and-true Camelbak Chute water bottle is incredibly sturdy and leakproof.

Buy it: Amazon

4. Mappinners Greatest 100 Hikes of the National Parks Scratch-Off Poster; $30

Amazon

The perfect gift for park baggers in your life (or yourself), this 16-inch-by-20-inch poster features epic hikes like Angel’s Landing in Zion National Park and Half Dome in Yosemite National Park. Once the hike is complete, you can scratch off the gold foil to reveal an illustration of the park.

Buy it: Amazon

5. National Geographic Adventure Edition Road Atlas; $19

Amazon

Hikers can use this brand-new, updated road atlas to plan their next adventure. In addition to comprehensive maps of all 50 states, Puerto Rico, Canada, and Mexico, they'll get National Geographic’s top 100 outdoor destinations, useful details about the most popular national parks, and points on the maps noting off-the-beaten-path places to explore.  

Buy it: Amazon

6. Adventure Medical Kits Hiker First-Aid Kit; $25

Amazon

This handy 67-piece kit is stuffed with all the things you hope your hiker will never need in the wilderness. Not only does it contain supplies for pain, cuts and scrapes, burns, and blisters (every hiker’s nemesis!), the items are organized clearly in the bag to make it easy to find tweezers or an alcohol wipe in an emergency.

Buy it: Amazon

7. Hiker Hunger Ultralight Trekking Poles; $70

Amazon

Trekking poles will help increase your hiker's balance and stability and reduce strain on their lower body by distributing it to their arms and shoulders. This pair is made of carbon fiber, a super-strong and lightweight material. From the sweat-absorbing cork handles to the selection of pole tips for different terrain, these poles answer every need on the trail. 

Buy it: Amazon

8. Leatherman Signal Camping Multitool; $120

Amazon

What can’t this multitool do? This gadget contains 19 hiking-friendly tools in a 4.5-inch package, including pliers, screwdrivers, bottle opener, saw, knife, hammer, wire cutter, and even an emergency whistle.

Buy it: Amazon

9. RAVPower Power Bank; $24

Amazon

Don’t let your hiker get caught off the grid with a dead phone. They can charge RAVPower’s compact power bank before they head out on the trail, and then use it to quickly juice up a phone or tablet when the batteries get low. Its 3-inch-by-5-inch profile won’t take up much room in a pack or purse.

Buy it: Amazon

10. Pack of Four Indestructible Field Books; $14

Amazon

Neither rain, nor snow, nor hail will be a match for these waterproof, tearproof 3.5-inch-by-5.5-inch notebooks. Your hiker can stick one in their pocket along with a regular pen or pencil to record details of their hike or brainstorm their next viral Tweet.

Buy it: Amazon

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What Really Happens When Food Goes Down the 'Wrong Pipe'?

The dreaded 'wrong pipe' calamity can strike at any time.
The dreaded 'wrong pipe' calamity can strike at any time.
Photo by Adrienn from Pexels

Your average person isn’t expected to be well-versed in the linguistics of human anatomy, which is how we wind up with guns for biceps and noggins for heads. So when swallowing something is followed by throat irritation or coughing, the fleeting bit of discomfort is often described as food “going down the wrong pipe.” But what’s actually happening?

When food is consumed, HuffPost reports, more than 30 muscles activate to facilitate chewing and swallowing. When the food is ready to leave your tongue and head down to your stomach, it’s poised near the ends of two "pipes," the esophagus and the trachea. You want the food to take the esophageal route, which leads to the stomach. Your body knows this, which is why the voice box and epiglottis shift to close off the trachea, the “wrong pipe” of ingestion.

Since we don’t typically hold our breath when we eat, food can occasionally take a wrong turn into the trachea, an unpleasant scenario known as aspiration, which triggers an adrenaline response and provokes coughing and discomfort. Dislodging the food usually eases the sensation, but if it’s enough to become stuck, you have an obstructed airway and can now be officially said to be choking.

The “wrong pipe” can also be a result of eating while tired or otherwise distracted or the result of a mechanical problem owing to illness or injury.

You might also notice that this happens more often with liquids. A sip of water may provoke a coughing attack. That’s because liquids move much more quickly, giving the body less time to react.

In extreme cases, food or liquids headed in the “wrong” direction can wind up in the lungs and cause pneumonia. Fortunately, that’s uncommon, and coughing tends to get the food moving back into the esophagus.

The best way to minimize the chances of getting food stuck is to avoid talking with your mouth full—yes, your parents were right—and thoroughly chew sensible portions.

If you experience repeated bouts of aspiration, it’s possible an underlying swallowing disorder or neurological problem is to blame. An X-ray or other tests can help diagnose the issue.

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