These last few weeks I’ve been building a fitness plan that demonstrates how to apply our Influencer model to a personal endeavor. Each posting has focused on a different aspect of my plan.  I began with sharing the measurable results I want to achieve. Since then I’ve written about my vital behaviors and the first five of our six sources of influence. This post will focus on Source 6—Structural Ability.

Structural Ability refers to the non-human enablers we can use to shape our behavior. The promise of these environmental factors is captured nicely in Brian Wansink’s phrase: “The Mindless Margin.” Environmental influences often change our behavior without our noticing it—without requiring our efforts.

In this posting I’ll focus on three structural enablers: proximity, cues, and data streams. You can learn more in chapter 9 of Influencer.

Proximity: We are far more influenced by convenience than most of us realize. If you want to exercise more, then make sure any exercise equipment you use is close at hand and easy to get to. I’m now keeping a set of running clothes at work, so I can walk over lunch.

If you want to eat more healthy, then make sure good food is convenient and bad food is hard to get to. I’ve done a food audit, removing packaged foods, cheeses, crackers, and chips—and adding bowls of fruit. I also keep cans of tuna, soups, and green tea at work, so I’ll be less tempted by treats.

Cues: I swear by Brian Wansink’s book, Mindless Eating: Why We Eat More Than We Think. It’s full of helpful advice. Here are a few steps I’ve taken: we now use smaller plates, smaller bowls, a smaller fry pan, and smaller serving spoons. I’ve also acted on a tip one of you gave me—to ask the butcher to package the meat I buy into smaller packages. Instead of 10 chicken thighs per package, I now get 6—perfect for Kathy and me. The good news? Brian’s “mindless margin” is working for me. We’re eating less, and I’m not noticing it—at least not in a big way.

Data Streams: I have a sister-in-law who is doing extremely well on a diet and exercise plan, using two important tools: a food journal and a pedometer. At the end of each day she records what she’s eaten and calculates the calories. She has a weekly calorie goal and the journal keeps her on track. The pedometer serves a similar purpose. She has activity goals for each day. Sometimes she glances at her pedometer and realizes she’s been trapped at her desk more than she realized. It’s easy to fix. She grabs her husband, and takes him for a nice evening walk—and puts herself back on track.

Tons of research point to the importance of these data streams. Food journals in particular have an excellent track record. But I’m using two different tools. I wear a heart-rate monitor during my hour of aerobic exercise to keep myself in the right zone. I also use a simple exercise calendar. I check off each day when I’ve done my pushups and aerobics. These seem to keep me on track.

My influence plan seems to be working. First, I’m doing the vital behaviors. Second, the vital behaviors seem to be getting me some measurable results. I feel stronger and fitter, and I’ve lost almost 10 of the 20 pounds I want to lose.  Most important, I think I’m going to be able to live this plan for the long run. I think it can become my lifestyle.

Are any of you involved in a fitness plan? I’d love to hear about your measurable results, vital behaviors, and your six sources of influence. My combination is working for me, but it’s certainly not the only combination that can work.