Understanding Cognitive Dissonance & Steps to Close the Gap
Have you ever felt that internal tug of war between the version of yourself you aspire to be and the decisions you actually make?
You want to be healthier, so you set specific goals: cook at home, exercise three days a week, and prioritize your sleep.Yet, you find yourself making decisions that don't support those goals.
You grab take out instead of cooking, you skip the gym for Netflix, or you stay up late scrolling.
This is Cognitive Dissonance: the mental (and even emotional) discomfort we feel when our actions contradict our values.
It's that internal battle between what we know we should do and what we actually do. This conflict can trigger feelings of guilt, embarrassment, and self-doubt, leaving us feeling stuck, confused and even disappointed.
Cognitive dissonance stems from our innate desire for internal consistency. When our actions clash with our values, it creates this undeniable uneasiness.
To work through this discomfort, we might rationalize our choices, downplay our values, or even change our behaviors. But let's be honest, realigning our actions with our values isn't always easy. It's an ongoing process that requires self-awareness, commitment, and a willingness to confront our inconsistencies.
The upside to this misalignment is that it can be the catalyst we need to make a positive, lasting change. Recognizing the disconnect between our values and actions can inspire us to take intentional steps to …. BRIDGE THE GAP.
This is where the Multi-Process Action Control Framework or M- Pac model comes into play.
Backed by psychological research, this helps us lessen the gap between our values and our actions.
The 5 Steps to Bridge the Gap:
Step 1: Decide (Reflective Processes)
Set a Clear Intention: Define your goal with clarity and specificity. What is the one thing you want to change most in your health and fitness journey? Lose 10lbs? Build muscle mass?
Identify Your Why: Dig deep into your motivations. Why is this goal important to you? What personal values does it align with? How will achieving this goal enhance your life and well-being? I want to improve my metabolic health by decreasing my visceral fat and gaining muscle mass.
Step 2: Planning, Prepare, and Implement (Regulatory Processes)
Plan and Prepare: Break down your goal into small, bite-sized steps. What specific actions can you take each day or week to move closer to your goal? What obstacles might you encounter, and how can you overcome them? This is where working with a coach can be really helpful. Together, you will have the resources and guidance to develop a personalized plan.
Implement Behavior Change Techniques: Choose strategies that work for you. How will you track your food intake or exercise? Would setting reminders or finding an accountability partner be helpful? How can you make healthy choices more convenient and accessible? A coach can provide personalized recommendations and support in implementing effective techniques.
Step 3: Sustain (Reflexive Processes)
Build Habits: Make healthy choices automatic. What daily or weekly routines can you establish to support your goal? How can you make these behaviors easier and more enjoyable? Share your strategies with the SANTU Collective community and gain inspiration from others.
Create a Supportive Environment: Surround yourself with positive influences. What changes can you make to your home, workplace, or social circles to make healthy choices the default? Engage with the SANTU Collective community for tips and encouragement.
Step 4: Reflect and Adjust
Monitor Your Progress: Track your progress consistently. How will you measure your success? What tools or methods will you use to track your progress? How often will you review your progress and make adjustments?Share your wins and challenges with a coach or the community for support and guidance.
Be Flexible: Life happens. If you miss a workout or indulge in a treat, don't beat yourself up. What can you learn from setbacks? How can you adjust your plan to accommodate unexpected challenges? A coach can help you navigate setbacks and adjust your plan for long-term success.
Step 5. Leverage Social Support
Enlist Support: Share your goals with supportive people who can offer encouragement and accountability. Who can you turn to for support and encouragement on your journey? The SANTU Collective provides a safe and supportive space for you to connect with others who understand your challenges.
Join Groups: Connect with others on a similar journey through fitness classes, online communities, or support groups. The SANTU Collective is a community of like-minded women dedicated to achieving their health and fitness goals. Join us for support, motivation, and inspiration.
Using your Emotions as a Catalyst for Change:
Did you know that emotions are key players in making your everyday decisions? When you're changing ingrained behaviors, it's crucial to tap into your emotions around both the behaviors you want to change and the new ones you want to adopt. How you feel about the change and the words you use to describe it significantly impact your motivation.
Here are a few ways to frame your journey:
"I feel excited to make a positive change towards a healthier lifestyle."
"I know I can reach my goals."
"I am capable of transforming my body and my life."
"I am learning how to eat healthier and intentionally move my body."
The Power of Professional Guidance and Tracking
Next, we enter the management and intention phase to maintain the drive behind your behavior change. This is where working with a trained professional and consistently tracking your progress become invaluable.
A coach can help you zero in on your goals, keep the momentum going, and maintain new habits. They provide expertise,accountability, and support tailored to your individual needs.
Tracking your meals and workouts isn't about shame; it's about empowerment. It helps you stay accountable, see your progress in real-time, and celebrate those mini-wins along the way. Remember, changing habits is a journey, and celebrating small victories is crucial for long-term success.
Creating Sustainable Routines
Lastly, we focus on maintenance and routine. This is where you integrate your new behaviors into your daily life. It's a process that takes time and experimentation. You'll learn what works for you and what fits into your lifestyle.
The SANTU Collective: Your Personalized Path to Transformation
At PreysMD, we understand the complexities of behavior change. Our approach is rooted in the M-PAC model, providing you with an ultra-tailored plan for your health and fitness goals. We'll work together to define your goals, create a roadmap, track your progress, and develop sustainable habits that empower you to live a life you love.
Remember, you deserve to thrive. It's not just about the present moment; it's about creating a healthy and fulfilling future.
Choosing to take action and change unhealthy habits is an act of courage. It takes strength and determination, but you're not alone. The SANTU Collective is here to support you every step of the way.
Are you ready to join the 50+ women who have experienced this transformative journey?
Join us in the SANTU Collective and discover the incredible things you can achieve with the right tools and support. The next round starts next month, and there's a spot waiting for you.