Sometimes, despite good intentions, we make the easy choice even if we know it’s not the best one. Case in point? Food choices. If cookies are the first thing you see when you open the cabinet or pantry door, chances are you’ll choose that option as your snack instead of searching for the multi-grain crackers. So, if you really want to succeed with your goal of eating healthier, it’s time to create some health defaults.

First proposed by Kelly Brownell, a researcher at Yale University, the idea of healthy defaults is to make healthy food choices the easiest choice. (Because we’re all human and easy is, well, easy!) Default choices are the ones we make every day that are the most convenient. We make them based on immediate reward and don’t consider their long-term effects. So how can you tempt yourself to make healthier choices? By making the easy choices also the healthiest ones.

Simple Everyday Changes to Reset Your Health Defaults

• Keep a refillable water bottle with you throughout the day, so your healthy-default beverage is always with you.
• Write your grocery list before you go to the store — and stick to it!
• Prepare healthy snacks (raw vegetables, fruit, low-fat yogurt, etc.) and make them easy to grab from the refrigerator, counter or cabinet.

• Prepare a healthy lunch for work the night before.
• Serving size matters, so after dishing up a single serving, put the rest away. Keep serving size in mind when you prepare your snack options, too.
• Ask for a box at the beginning of your meal when you go out to eat. Divide your food in half and bring it home for lunch or dinner the next day.
• Park further away from your office building and stores when shopping. The walk will do you good!
• Share your goals with family and friends, so they can support your choices.
• Bring your sneakers to work, so you can take a walk at lunchtime. Ask a work buddy to join you and hold each other accountable!
• Find an accountability partner to help you stay on track and keep you motivated.

Creating healthy defaults can be difficult — especially until they become a habit. Don’t overwhelm yourself when you first start. Choose just one or two of the ideas mentioned above and see if they work for you. Keep the ones that work and try other changes to grow your healthy defaults — and make your easy choices the best ones to accomplish your goals.