Weekly Wednesday #4: Don't Think of a White Bear

Happy Wednesday Everyone!

This week, let's dive into the "White Bear Effect" and how it pertains to the foods we eat and weight loss.

In 1987, social psychologist Daniel Wegner conducted a study with 34 participants, dividing them into two groups.

Wegner told the first group they could think about a white bear and whatever else they wanted. Each time they thought of a white bear, they rang a bell.

For the second group, on the other hand, he told them NOT to think of a white bear, and every time they thought of one anyway, they had to ring the bell.

So, which group rang the bell more often? Believe it or not, it was the group told not to think of the white bear.

Crazy, huh? The second group, whose goal was to NOT do something, ended up doing it more than the group with no restrictions.

So what's going on here? Basically, Wegner concluded that our brains use two systems when we try to avoid thinking about something.

1. The first system, our conscious effort, involves actively reminding ourselves not to think of something, like the bear.
2. The second system, our unconscious effort, is where the brain keeps checking to ensure we're not thinking about the bear, which ironically makes us think about it.

Fun, huh? While we try to tell ourselves not to think about it consciously, our subconscious makes sure we're not thinking about it, which causes us to think about it!

Humans are fucking weird.

So, what does this have to do with our health and well-being? Well, a lot actually.

Think Inclusion, Not Exclusion.

When we start a diet, our focus often narrows to the foods we should avoid: no sweets after dinner, no potato chips at lunch, no fast food for meals. This exclusionary mindset only makes the forbidden foods more enticing. It's akin to trying not to think of a white bear—suddenly, that's all you can see.

With every diet restriction, we set pulses through our subconscious, reminding us of what we're missing, ironically increasing our cravings for those treats.

We've all been there. Last week, for instance. I ate half a pint of Ben and Jerry's ice cream, and then, attempting to be good, I put the rest back in the freezer. I sat there, willing myself not to think about it. Yet, the more I tried to distract myself, the louder the call became. Within 15 minutes, I was back at the freezer, spoon in hand.

So, how do we combat this? By shifting our focus from what we can't have to what we can fully enjoy. Instead of mourning the ice cream you're missing, revel in the creamy texture of Greek yogurt that you can top with honey and nuts. Rather than lamenting over Doritos, find satisfaction in a bowl of crunchy, flavorful popcorn.

And if you want the Doritos or the ice cream, and it's driving you crazy, go ahead and eat the damn thing. Relentlessly denying yourself can lead to a binge, whereas allowing a small treat can satisfy the craving and let you move on.

So think inclusion as opposed to exclusion, and tell the white bear to go fuck himself.

Until next week,

Andrew