Crowding Out
The Crowding Out Theory
The Crowding Out Theory is a simple yet powerful concept that applies to our food, thoughts, and activities ~ essentially, every area of our lives. It emphasizes that while our minds may feel cluttered, we do still experience thoughts one at a time. Similarly, we can only express one sound, or focus on one task at any given moment.
(Multi-tasking is a myth).
This leads us to the idea of crowding out: when we invite in a positive or healthy behavior, we naturally replace something that doesn't serve us. By adding something beneficial, we diminish the space for less helpful choices.
Examples of Crowding Out
Eating Habits: When you enjoy a healthy, homemade meal at a table with good company, you're not mindlessly snacking on junk food in a noisy environment.
Positive Thoughts: Whispering affirmations pushes out negative self-talk like "I'm an idiot."
Evening Routines: Climbing into bed early means you're not mindlessly watching TV late into the night.
Hydration Choices: Drinking water or herbal tea naturally replaces sugary sodas or alcoholic beverages.
Quality Time: Engaging in activities like gardening or walking with loved ones means you’re not aimlessly scrolling your phone.
Conversations: Talking about things you love shifts your focus away from negativity.
Mindfulness: Focusing on your breath before sleep can replace stressful thoughts about tomorrow.
Even small moments of positive choice signal to your body that you deserve nourishing experiences. The key is to create a Yes List of preferred actions, foods, and thoughts.
The Yes List
A solid Yes List empowers us to shift focus away from the "No List," which often leads to cravings and frustration. Instead of restricting ourselves, we can concentrate on what we can do or enjoy.
Creating Your Yes List
Consider these prompts:
What healthy foods do you love?
Who are the people that uplift you?
What accomplishments are you proud of?
What positive aspects exist in your life, home, job, or relationships?
What are you grateful for?
By gradually integrating these positive experiences into your life, you can build habits that may start at 10% but can grow to encompass 20%, 30%, or even 80% of your daily choices.
In this cleansing and nourishing class, it's essential to acknowledge the things we’ll temporarily let go of, but rather than focusing on what we can’t have, we engage our “inner toddler” with distractions. When we suggest enjoyable alternatives, we redirect our attention and keep our spirits high.
Reflection
What are some crowding-out tools that resonate with you? What can you add to your Yes List? Remember to refer back to the plant-based food diversity chart for inspiration on healthy choices!
(Again refer back to the plant-based-food diversity chart for things to put on your YES list).