What's your default?

It's not entirely your fault if you have a sweet tooth and can't seem to reduce your sugar intake. Most packaged foods come loaded with sugar and let's be real, our lazy brains don’t want to expend mental energy seeking out healthier alternatives. We just grab what's convenient—and usually, that's a sugar bomb.

The sugar saga

Living in Singapore, I relish the aromatic kopi ☕️ (local coffee) from hawker centers. But did you know it comes sugar-laden by default? I always ask for kopi ‘siew dai' (less sugar) and wondered how many people would bother to make that conscious act against the default.

It's not just coffee. When you board a plane, why is soda the default beverage? In a hotel room, why are the mini-bars stocked with sugary snacks? And why do most fast-food meals automatically come with a side of fries?

Defaults beyond borders

In the U.S., food defaults are supersized. You've got mammoth sodas, jumbo fries, and king-sized chocolate bars—no wonder portion distortion is a real issue. Even "kids’ meals" are often more than an adult needs.

On our trip to India, we checked out a café called Third Wave Coffee in Gurugram. Excellent coffee, but it came served with a sugar packet—again, the default. Thankfully, artisan cafes in Singapore require you to get your sugar from the counter, requiring a conscious choice to sweeten your coffee.

Good news for fellow Singaporeans—a recent article in Straits Times announced that local hawker centers could soon serve kopi and teh (local tea) with less sugar by default. I couldn't be more thrilled. This simple change can impact public health, steering people toward a healthier lifestyle.

More than food choices

Defaults extend to our everyday lives. For example, on social media, why are we default set to 'public' instead of 'private'? Or why is the default setting on your smartphone GPS set to 'always on' instead of 'while using the app'?

The point isn't to make you paranoid but aware. Changing your defaults could be a game-changer. Defaults save us time and mental energy, but sometimes they don't serve our best interests. We need to make small, conscious choices that can yield big results.

The small steps

My mom intentionally uses a small watering can for her plants; it's her default way to ensure she moves more. Just like people who set their daily step count to 10,000 are more likely to meet fitness goals.

We can even use the power of defaults to save us time in our day-to-day decision-making. Ever tried weekly wardrobe planning? Having a 'capsule wardrobe' or designating daily outfits can help you save those precious morning minutes.

My grandma had her wardrobe on autopilot: pink for Mondays, red Tuesdays, green Wednesdays—you get the drift. It was her genius hack to save time and brain juice.

Taking control of our defaults

It’s about making conscious choices. Whether it's 'kopi siew dai' or smart wardrobe choices, being aware of the defaults that govern our lives can lead to meaningful change. We have the power to:

• Stock our snack drawer with healthy options like mixed nuts or fruits.

• Make oats the default instead of sugary cereals.

• Make it a default to go for a walk after dinner, or to do a quick workout before breakfast.

• Change default settings to limit time on social media apps.

Let’s hack our defaults for a better us ❤️