Struggling with Skipped Workouts and Snack Temptations? Here’s How to Talk Back to Your “Devil Monkey”

Thought For The Week

Do you ever find yourself reaching for a snack you know doesn’t align with your goals, or skip a workout even though you promised yourself you wouldn’t? That internal tug-of-war isn’t a lack of willpower, it’s your brain in conflict. In neuroscience, this clash often plays out between the impulsive, reward-driven limbic system and the more rational, goal-focused prefrontal cortex. I like to frame it a bit differently: imagine a little “devil monkey” sitting on your shoulder, whispering temptations in your ear. This monkey is your short-term brain — the part that wants immediate comfort, sugar, or rest — but it can drown out the quieter voice that’s rooting for you longer-term. The trick isn’t to silence the monkey instantly, but to start recognising it, talking back to it, and choosing to listen to your future self more often than you give in to the monkey.

Exercise Tip

When it comes to exercise, the devil monkey can show up in the form of excuses: “I’m too tired,” “It’s too cold outside,” or “I’ll do it tomorrow.” These quick, self-soothing thoughts are your brain’s way of prioritising immediate comfort over the long-term benefits of movement. But the thing is, each time you give in to the devil monkey, it becomes easier to give in again next time. Each time you skip a workout or procrastinate on your training, you’re reinforcing that habit of choosing short-term pleasure over the long-term benefit. But the more you can practice saying "no" to the monkey, the quieter the monkey gets and the stronger your long-term brain becomes.

Try this: Imagine how you'll feel after your workout, or even weeks from now, when you're fitter, stronger, and you have more energy. Tap into that long-term vision to counteract the immediate gratification of skipping today’s session.

Nutrition Tip

When it comes to food, the devil monkey can show up as cravings for quick, indulgent comfort — that extra slice of pizza, the sugary snack, or the can of Coke that promises an instant energy hit. It’s easy to listen to that voice because it’s loud, immediate, and highly rewarding. But giving in too often can lead to repeat decisions that don’t align with your long-term goals. Just like with exercise, the key is to recognise the devil monkey when it starts chatting and then start talking back. Ask yourself whether settling for the immediate reward is really going to support you in the long-term. Over time, the more you can practice making mindful, goal-driven decisions, the quieter the monkey becomes and the easier it’ll be to choose foods that automatically align with your health goals.

Try this: Just like with exercise, take a moment to visualise how you’ll feel after making a mindful food choice. Will that burger make you feel energised, or sluggish? Will a healthy salad make you feel nourished and more focused? Connecting with how you want to feel afterward can help you override the short-term pull of that indulgence.

Links & Resources

Book: The Willpower Instinct by Kelly McGonigal explores the psychology and science behind willpower, offering practical tips for managing impulses and achieving long-term goals.

Article: This article in Psychology Today discusses how the limbic system (the emotional, impulsive part of your brain) works alongside the prefrontal cortex (the rational, goal-focused part), explaining the internal conflict we face when making decisions.

Recipe: Try my chocolate orange energy bites for a healthy pick-me-up.

Inspirational Quote

“The pain of discipline is far less than the pain of regret.”

Sarah Bombell