Good intentions are a bit like socks in the laundry. You put two of them in, and somehow one always disappears.

You wake up full of plans. Today I’ll eat healthily. Today I’ll go for that walk. Today I’ll finally stop scrolling before bed.

Yet by the evening, you're on the sofa with snacks, a glass of wine, or endlessly scrolling through your phone, wondering where all your motivation disappeared to.

You’ve earned it, right?

You’ve dealt with all that bullshit all day and now you deserve to indulge, while feelings of guilt or shame silently eat you up.

Those good intentions can wait until tomorrow, because tomorrow you’re really going to stick with it. Promise.

Unfortunately, tomorrow finds you in exactly the same situation: snacks, wine and endless scrolling on your phone.

Where did all that will-power go?

Throughout the day your brain uses an enormous amount of energy. It is constantly making decisions, solving problems and managing emotions. No wonder that, by the evening your brain starts looking for the easiest options with the biggest reward. Those snacks, that wine, scrolling, temporarily make you feel safe and comforted.

Reaching for easy, highly rewarding foods isn't a sign of weakness. Neither is losing yourself in social media. It's your brain doing exactly what it evolved to do: conserve energy and seek quick rewards when resources are running low.

So, you see, your brain isn’t trying to sabotage you, it’s sending a message.

Perhaps, instead of asking “Why do I have so little will-power?” you could ask, “How can I support my brain before I get to that point?”

Small habits throughout the day can help your brain recover and recharge.

Create space for mini breaks where you do something completely different. If you’ve been working behind a computer, step into another room or go outside. Move your body, use your voice, look up at the sky. Just five minutes every now and then can make a difference.

Do something that brings you joy. Spend time in nature. Exercise. Take a power nap. Find a moment of stillness. Practice gratitude.  

To support those healthy habits, design your environment to support the person you want to become. Stock your fridge with nourishing foods and leave the tempting snacks on the supermarket shelf. Prepare healthy meals in advance so they're just as easy to reach for as less healthy options. Put your walking shoes by the door. Place your phone out of reach and that book within sight.

And make one small shift in perspective: You’re not denying yourself anything. You’re giving yourself something.

Because what you truly deserve isn't a temporary escape. You deserve nourishment, rest and choices that help your body, brain and whole being thrive.