For the most part, we all know what we need to do to get and stay healthy. It’s actually doing it that is the bigger challenge. It is human nature to seek comfort and avoid pain and discomfort. Unfortunately, the better choice isn’t always the easier one, or the more comfortable one. A healthy lifestyle takes effort, but the rewards are immeasurable!

Healthy meal planning takes time and effort; pizza delivery does not.

Alcohol helps us relax and unwind; water does not.

Working out is difficult and strenuous; binge-watching Netflix is not.

And on it goes.

So how can we motivate ourselves to actually follow through on the healthier choices? The answer to that is complex and individual, but one general approach known to generate success is to find ways to make healthy choices easier, and make unhealthy choices harder.

Ditch the Seefood Diet

Don’t underestimate the evil power of the “Seefood” diet – the one where you are tempted to eat food because it’s there (not because you’re hungry or even intending to eat something). I’m talking about the dish of candies you walk by every time you visit the restroom; the cookie jar staring at you while you’re doing dishes; the bag of chips your kids left on the kitchen counter. Fortunately, the opposite holds true as well: Out of sight, out of mind.

How powerful are these visual cues? Well, studies have shown that people are more likely to eat candy in a covered clear dish than a covered opaque dish — up to 71 percent more! They’re also more likely to eat more sandwiches wrapped in clear plastic than foil.

The mere sight of foods gets us thinking about it, both consciously and subconsciously. Thinking about it is the first step towards eating it, whether we’re hungry or not. The solution is simple: hide foods you don’t want to eat, and make it more convenient to munch on healthy stuff. Get the junk out of sight and decorate your environment with a bowl of fruit or non-food items. In the fridge and pantry, move the junk out of sight and put the fresh veggies and other healthy choices at eye-level in front. So put out of sight the foods you wish to resist, so you don’t have to put so much effort into resisting.So put out of sight the foods you wish to resist, so you don’t have to put so much effort into resisting.

Fool Your Eyes

… and your mouth will follow. Studies have repeatedly shown that people tend to eat less when food is served on small plates and bowls, and with smaller forks and spoons. This simple swap can save you hundreds of calories — and many unwanted pounds — every year.

Make Convenience Part of the Equation

Keep those front-and-center fresh veggies in the fridge washed and cut up. Pack leftovers in portion-sized, heat-and-eat containers. Wash and slice fruit the night before so it’s ready for breakfast. Pre-pack a few single serving portions of things like unsalted nuts and dried fruit in zipper bags or clear containers. Store them in your bag so you always have a healthy snack when hunger strikes.

By the same token, make it as INconvenient as possible to indulge in foods you’re trying to avoid. Don’t keep junk in your house (if others in your home do, ask them to move it out of plain sight). Is a store or restaurant you often pass the source of your temptation? Take a different route.

If washing and cutting up veggies are too much work (they are time-consuming for sure!), invest in pre-washed, ready to use broccoli florets, shredded cabbage, celery and carrot sticks, leafy greens, and others.

Uninstall the delivery apps

It’s just too easy to have bad choices arrive right at your door.

Movement Minders

It’s too easy to skip exercise, but a little encouragement goes a long way. Take the clothes off of the treadmill or stationary bike. Keep a set of free weights in your living room or home office. Set up a standing workstation, if possible. Set out exercise clothing and sneakers and socks before bed. Set alarms on your phone for daily walk or jumping jack or stretching breaks. When you turn on your TV, make sure fitness videos show up alongside Hulu and the rest.

We’re all driven by the desire for comfort and convenience. Fortunately, making simple changes in our environments can really make a big difference in achieving our health and lifestyle goals.