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You can read the transcript for this video below:

Have you ever caught yourself saying “Oh, stuff it!” and then giving in to something you had promised yourself you wouldn’t? Maybe it was reaching for a piece of cake, or some chocolate or some crackers when you’d intended to stick to your plan, or deciding to skip a walk because you were feeling too tired. Perhaps it was staying up later than you intended, scrolling through your phone, or ignoring that rising sense of stress instead of taking a moment to breathe and manage your emotions in a way that truly supports you.

Those moments, when we give in to temptation, often bring a small, temporary sense of relief or comfort. They’re a quick fix to soothe whatever we’re feeling or facing right then and there, but when these “stuff it” decisions happen frequently, they begin to add up, slowly building barriers between where you are now and where you truly want to be with your health and wellbeing.

If any of this feels familiar, please know you are far from alone, and it’s completely natural to struggle with these moments from time to time. Today, I’d like to share two simple yet powerful strategies that can help you feel more in control and make choices that honour both your immediate feelings and your long-term goals — whether those temptations relate to food and drink, movement, rest, or the ways you manage your stress and emotions.

Strategy One: Shift Your Focus to the Future

The first strategy is to gently remind yourself that when you say “yes” to a temptation — whether it’s indulging in something that you didn't intend to, ordering takeaway instead of cooking a nourishing meal, pouring an additional glass of wine, skipping your walk, staying up late watching TV, or choosing to ignore your feelings of overwhelm instead of pausing for a mindful moment — you’re actually saying “yes” twice.

The first “yes” is to the immediate pleasure or relief you’re seeking in the moment, and the second “yes” is to the future consequences or challenges that come with that choice. Often, we only focus on the first “yes,” the instant gratification, because it feels good and helps us avoid discomfort or pain in the moment.

That discomfort can take many forms — physical tiredness, emotional overwhelm, mental stress, or even a sense of hopelessness — and it’s a natural human response to want to move away from those feelings as quickly as possible.  

The tricky part is that by choosing quick pleasure or avoidance in the present moment, we tend to put off dealing with those uncomfortable feelings until later, which means what we’re really doing is passing the burden on to our future self.

It’s like saying “Whoops, sorry future me!” as we tuck into something that momentarily feels good but could cause difficulties down the track.

The more we say ‘Stuff it!’, those small decisions begin to pile up and can create a growing weight of consequences that our future self then has to carry, whether that shows up as lost progress, lower energy, increased cravings, or even feelings of guilt and frustration.

So when we say “Stuff it!”, what we’re really saying is “Stuff the consequences!” and everything that follows becomes a kind of debt that our future self will eventually need to pay. This is why it can be incredibly helpful to consciously bring our future self into the present moment, to take a pause and ask ourselves some thoughtful questions, such as:

• What might the long-term consequences of this choice be?
• How might my future self feel if I continue down this path?
• What could I miss out on if I keep choosing instant pleasure over mindful, health-supporting actions?
• How will I feel about myself tomorrow or next week because of this decision?

The more you allow yourself to gently poke at these questions, the more you create a space to recognise the potential costs of giving in to temptation, which makes it easier to resist the urge in the moment.

At the same time, it’s important to focus on what you might gain by choosing differently — to invite yourself to imagine the future pleasure and satisfaction that comes from making a choice right now, that aligns with your health goals.

You could ask yourself:

• How will my future self benefit from saying “yes” to nourishing, supportive choices right now?
• How proud or empowered will I feel when I look back and see the progress I’ve made?
• What’s one action I could take right now that might feel challenging but will positively shape my future?

By connecting with the future rewards as well as the future risks, you can create a powerful motivation that balances out the pull of instant gratification and helps you make decisions that support you both now and later.

Now, this is not about being perfect or denying yourself any joy or pleasure, but about making space for conscious choice — noticing when you’re leaning toward “stuff it,” and allowing yourself the pause to consider the bigger picture before acting.

Over time, this practice helps build resilience and makes those healthier choices feel less like a sacrifice and more like an investment in the life you truly want to live.

Strategy Two: Be Aware of Decision Fatigue

The second strategy I want to share is about understanding how decision fatigue impacts your ability to stay strong in the face of temptation, especially as the day wears on.

Every single day, you make an incredible number of decisions—ranging from what foods and drinks to choose, how to respond to the people and situations around you, whether to prioritise movement or rest, how to manage your stress and emotions, what to focus your attention on, what tasks to tackle first, what to buy or avoid when shopping, how to spend your time and energy, and even what thoughts or beliefs to entertain or let go of—all of which quietly shape your wellbeing and the quality of your life. Each decision takes some mental energy and effort, and as the day progresses, your brain’s capacity for thoughtful decision-making naturally declines. 

This means that by the time evening rolls around, your ability to weigh up options carefully and make the best choices may be significantly reduced, and your mind starts looking for shortcuts — sometimes impulsively choosing quick relief, or avoiding decisions altogether because they feel too difficult.

You might have heard about a really interesting study where judges’ decisions about whether prisoners were granted parole were heavily influenced by the time of day — cases heard early in the day were more likely to be granted parole, while those later in the day were often denied, not because of the facts of the cases, but simply due to mental fatigue.

We are all vulnerable to this kind of decision fatigue in our own ways, and it helps explain why someone who resists tempting snacks like biscuits, crisps, or sugary drinks throughout the day might find themselves giving in to a late-night craving, or why it’s easier to skip self-care activities like a gentle walk, mindful breathing, or going to bed on time after a long, draining day.

The good news is, there are ways to support yourself and reduce the impact of decision fatigue, making it easier to stick to your goals.

One of the most effective strategies is to make healthy choices simpler and more automatic — for example, preparing nourishing meals and snacks ahead of time, doing your shopping earlier in the day when your brain is fresher, creating calming evening routines to help you wind down instead of scrolling late into the night, and prioritising rest and sleep, which in turn strengthens your willpower and reduces cravings.

Scheduling small breaks to manage stress during your day, like taking a few mindful breaths or stepping outside for a moment, can also help refresh your mental energy and improve your capacity for good decisions.

As you build these habits and learn to recognise when your decision-making energy is low, you’ll find it easier to avoid those impulsive “stuff it” moments and lean into choices that truly support your health and wellbeing.

With practice, saying “no” to instant unhealthy pleasure and “yes” to the actions that nourish you becomes less of a challenge and more of a natural rhythm, and you’ll start to feel a sense of pleasure and satisfaction from the progress you’re making, knowing that the benefits you’re creating far outweigh any discomfort or challenge along the way.

Final Thought

So, next time you feel the urge to say “Stuff it!” — whether that’s reaching for a treat that doesn’t nourish you, skipping your movement, staying up late when your body needs rest, or ignoring your stress instead of addressing it, or something else that’s feels good in the moment but is not necessarily good FOR you — I encourage you to pause, take a breath, and gently bring your future self into the moment to help you make that decision.

Imagine the person you are becoming, the one who feels stronger, healthier, and more in control because of the choices you’re making right now. Ask yourself, not just what feels good in this moment, but what you want most — not only today but over the long term.

Remember that this process isn’t about perfect decisions or never giving yourself grace; it’s about building a gentle awareness that helps you make choices aligned with your goals more and more often, with patience, kindness, and respect for yourself along the way.

And if you do say “stuff it” — that’s okay too.
This isn’t about being perfect.
What matters is that you get back on the horse, learn from the moment, and keep going.
Every step, including the missteps, is part of your progress. You’re doing better than you think.

Thanks for listening and I’ll be back again soon.