You do this 35,000 times a day. Stop.

Research suggests that adults make approximately 35,000 decisions per day. 226 of those are about food alone. No wonder we're all so exhausted.

If you've ever struggled to stay consistent with a new habit—from exercising to losing fat to sleeping better to being better overall—don't be too hard on yourself. Most of us don't set ourselves up to succeed. If your life doesn't look the way you want it to right now, the fix could be as simple as making better decisions and making fewer decisions.

The health and wellness industry has lied to you. Successful people aren't making 35,000 better decisions than you. They're making fewer decisions, period. They've automated the stuff that matters, so they're not white-knuckling their way through every day.

You've experienced this: You open Netflix and spend 20 minutes scrolling, only to feel paralyzed and less satisfied with whatever you finally pick. You sit down at a restaurant with a 10-page menu and somehow feel disappointed with your order. More options don't make us happier—they make us exhausted and regretful.

The same thing is happening with your health habits. Every meal is a decision. Every workout is a negotiation. Every morning, you're deciding whether today's the day you finally get it together. And by decision 226 about food alone, your brain is fried.

Here's what I want you to do:

1. Script specific behaviors, not vague goals

"Be healthier" is not a plan. It's an invitation for your brain to wiggle out of doing anything at all. If you're not replacing old habits with new choices, what's going to fill that void? When you decide to lose weight, your habitual trip for takeout pizza after work is disqualified, and in its place is left a decision. More decisions = more opportunities to fail.

Instead, script the critical moves: "I eat protein at breakfast." "I go to the gym Monday, Wednesday, and Friday at 6 am." "I'm in bed by 10:30 pm on weeknights." Concrete behaviors eliminate the daily negotiation. There is no decision, just doing.

2. Shrink the change until it's stupidly small

Your brain resists big, effortful things with no immediate payoff. "Go to the gym" feels massive when you're tired. But "lay out gym clothes before bed"? That's easy. And once the clothes are out, getting to the gym becomes the path of least resistance.

Start so small it feels ridiculous. The goal isn't the perfect workout—it's shifting inertia from "resisting change" to "supporting change." Small wins create momentum. Big changes are just a succession of small ones. On a personal note, when I'm driving to the gym in the morning and dreading my workout, I tell myself that all I need to do is one set and then I can leave. That feels so doable, and after the first set, I feel so good that I end up continuing my workout with less effort and more enjoyment.

3. Shape your environment to make good choices automatic

If healthy eating requires heroic willpower at 8pm when you're starving, you're going to lose that battle eventually. But if your fridge is stocked with pre-prepped meals and there's no junk food in the house? The good choice becomes the default.

This isn't a character problem. It's a situation problem. Stop asking yourself to be a better person and start designing an environment where the right choice is the easy choice. Keep the gym bag in your car. Delete the food delivery apps. Put your phone in another room at night. It can be hard when you live with others, but get creative with finding ways to optimize your space to make things as easy as possible.

So this week, can you pick ONE area where you're currently making too many decisions?

Then ask yourself: What would make this so easy I'd actually do it?

You don't need more discipline. You need fewer decisions.