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 next 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 in this metaphor 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, do yourself a favor and go back and read that one before coming back here to finish. Read last week’s post first.
Let’s jump back into the layers of environment that can affect your actions, and how you think about shaping the path for your best results.
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!). We often face fricton for breaking the unwritten laws of our social contracts. For example, if you quit drinking, your beer buddies are likely to give you a hard time for ordering a soda water, and if you start eating healthy in a family that relies on fast food, you are likely to get comments that make you feel judged or uncomfortable.
I am certainly not suggesting you cut off Grandma; she loves you and is just showing her care from her own perspective. But we are heavily influenced by the five people who we spend the most time with. Ask yourself: Who are the people in your circle, and do they support the healthy behaviors you are trying to build? 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.
The Spheres oF Control
It’s easy to look around and blame your environment for why things feel so hard! If only your family were more supportive, or your kids didn’t beg for fast food every night. If only your work culture didn’t signal that you need to work through lunch to get ahead, or your friends understood why you are skipping the bar for the barbell. Maybe you don’t live in a walkable neighborhood, and you’re convinced that the state of the world drives you to drink.
This is exactly where the Sphere of Control becomes a lifesaver. For sure, there are elements in your environment that make life harder that you have absolutely No Control over (like your required job hours, or the weather). That’s just reality. But it is also true there are things you have Some Control over (like meal planning for the family, which probably requires buy-in from other adults in the house), and things you have Total Control over (like taking a mindful breath before reacting, choosing to be grateful, or filling up your water bottle and putting it right on your desk).
So, I challenge you to look back over the eight layers of your environment and sort the factors affecting your outcomes into three categories: Total Control, Some Control, and No Control. This is an effective exercise because once you put something in the 'No Control' category, you can mentally release your grasp on it. There is no sense in wasting energy on things you cannot change. Instead, you can dynamically respond to those challenges by focusing all your energy on the behaviors and factors you can control to actually make a difference.
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 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
Lea
There is no greater compliment than a referral!
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 Nike put up a sign in Boston saying Runners Welcome, Walkers Tolerated, the internet freaked out. Many saw it as elitist. I thought it was a joke. But the reaction proves something deeper about how we tie our identity to external validation. If this offended you, I’d love for you to read my perspective on why you are the boss of your own running journey.