Last week, we began the conversation about shaping your environment. I introduced the concept of the eight layers of your environment and covered the first four in that post. Those first four layers are probably the ones you have the most control over. Most people stop there, but your environment and how it affects your actions goes much bigger. We will cover the nest four in this post. I also told you about the elephant and the rider metaphor last week, which can be helpful while understanding our own actions and why we often act in opposition to our well-laid plans.
As a quick refresher, the rider is your logical brain making great plans, and the elephant is your impulsive, emotional brain that eventually wants to run headfirst into a bag of potato chips. Because the elephant is always stronger than the rider, you cannot rely on willpower alone. You have to shape the path the elephant walks on. If you don’t know what I’m talking about, I strongly suggest you go back and read that one before coming back here to finish. This is part 2. You wouldn't watch Back to the Future Part 2 before seeing the original, would you? I didn’t think so.
Let’s jump back into the layers of environment that affect your actions.
It’s a big world out there.
Layer Five: Your Neighborhood.
What is easily accessible around the corner? Think about where you live. Is there a grocery store or a farmer’s market nearby, or does grabbing healthy food require a long drive? Is it safe to walk outside at night? Is it walkable or bike-friendly? What about the weather or the noise levels? Your neighborhood can play a big role in how easy or hard your daily choices are. If your area doesn't naturally support your goals, we may have to get creative to shape the path. If a safe outdoor walk isn't an option tonight, how can we set up a quick indoor workout? If fresh foods are miles away, how can we stock your freezer with frozen veggies and shelf-stable healthy options so you have an easy option on a busy Tuesday?
Layer 6: Your Community.
This is such an important one. This layer is all about your social networks and the normal behaviors of the people around you. Think about your communities. Does your culture involve a grandmother insisting you look too thin while trying to feed you a third helping of dinner? Do you have a culture of beer buddies and bar friends, or a running club you’d never miss? (And hey, sometimes those two cultures intersect, ha!) I am certainly not suggesting you cut off Grandma; she loves you and is just showing her care from her own perspective. Ask yourself: Who are the people in your circle, and do their habits support the person you want to become? How can you add just one more supportive community connection to your path?
Layer 7: Your Region.
This is the infrastructure and systems in the area where you live, beyond your neighborhood. Think about the city you live in or your state (or country). Are there various commuting options? What about the regional weather pattern and how that affects your choices? While you can't personally control the weather, city zoning, or traffic lights, recognizing how they shape your daily routines helps you plan smarter, more realistic workarounds for your health habits. Spending energy being mad at them drains your willpower. You do have control over buying a good raincoat or downloading an uplifting podcast to make a long commute less stressful.
Layer 8: The World.
As we all experienced, major global events can affect our daily routines, actions, and stress levels. Limiting your exposure to the 24-hour news cycle or volunteering are some positive ways we can shape an environment we have little control over.
One small change for your Elephant
If we go back to the elephant and the rider metaphor, what is one step you can take today to shape the path in these last four domains of your environment? It is easy to get overwhelmed by the big picture (we cannot all fix global supply chains today, ha!).
But remember that taking just a 5-minute action is the secret to getting moving. Action is empowering and energizing. Action is satisfying because it is real and it actually happened. Most importantly, action is evidence. It proves to yourself that you can do this, and it gives you the exact data you need to figure out your next step. Just pick one tiny thing you can adjust right now to make it easier for your elephant to form a good habit. Because one small, clear, concrete task at a time, done consistently, is the absolute best approach to create lasting change
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Lea Genders is a board-certified health coach, personal trainer, and workplace wellness consultant based in Fort Worth, TX. She offers corporate wellness programs for employee health and productivity, as well as in-person and virtual training / coaching for individuals worldwide. Her blog shares expert guidance on strength training, running, and sustainable nutrition @fortworth_trainer
When we think about changing our habits, we usually start with the kitchen. But the world around us is much bigger than what is in our cabinets. Our environment is made up of different layers, from the items we keep within arm's reach to the digital spaces we scroll through and the people we spend our time with. In Part 2, we look at how to shape these outer layers so that making the healthy choice becomes the easiest path for your brain to follow.