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“I am going to start my workout tomorrow. I really am.” OR… “I think I will call grandma later. Today is just too busy.” How about… “I still have plenty of time to do my taxes. It can wait until next week.”
It is estimated that 15 – 20 % of the general population are true procrastinators. I think that number is way to low. Why?
Because for one thing I don’t think people want to admit they put things off. Another is… have you ever planned a vacation and known that there was a huge list of things that needed to be done before you left?
It all gets done, right? Sure you work like a maniac for 24 hours but you always leave saying, “I got more done in one day than I have in the past month.”
Don’t even try and tell me this has not happened to you.
What people don’t seem to realize is that there is much more going on emotionally and psychologically. If the problem becomes chronic… one can suffer at their job, not to mention severely jeopardizing their own self worth, health and wellness.
Researchers argue as to whether this is a genetic or a personality trait. Either way, if you suffer from even a periodic episode of procrastination it can be harmful.
One of the most common areas people suffer from procrastination is with fitness. These people may be highly motivated in their careers or at home with their families but the effort to take care of one’s self often gets put off.
One assistant professor at Brown University says that procrastination is a matter of self-regulation. He says certain people simply cannot regulate their behavior.
Dr. Piers Steel, a researcher from the University of Calgary who is publishing a book on the subject next year, recently sent out a press release stating “procrastinators are less confident, and have lower expectations that they can finish the task at hand”.
He concludes that the expectancy and the confidence a person has on completing the task is related to the desire and the immediacy of finishing the task in a timely matter.
Steel also states all delays are not considered procrastination. A person has to believe it is better to start something and then continues to sit on his/her hands rather than beginning to be considered a procrastinator.
A fitness professional deals with this daily. A client walks in who is 40 lbs over weight. The client knows he/she needs to start a program but chooses not to begin. This is the definition of a procrastinator.
This, however, is a double-edged sword. In the case of trying to lose weight, it not only can have ill effects on your body. It can also contribute to side effects such as fear of failure and embarrassment.
The general public procrastinates because they see the cost of doing the tasks not equal to the benefit of putting it off. They believe that extra episode of Seinfeld is going to bring them more satisfaction.
Sometimes willpower can play a role in the short term but as soon as something distressing comes up and gets in the way…exercise and diet go right out the window.
So enough with the reasons and the bad vibes of procrastination. Here is a list of things you can do to fight the urge of giving into not getting things finished or worse yet…. Not starting things.
No matter how simple the list below may seem, if you are currently putting things off, you are not following through with the easiest of things to do about it.
- Develop a plan for with a clear and precise picture of what you want to focus on.
- Make a conscious effort to change your limiting belief.
- Break the task down into smaller more manageable chunks so it isn’t overwhelming.
- Then keep a log of the progress and write everything down.
- Give rewards after each small step is completed.
- Tell everyone you know you are starting the project and that you would like their support.
- Restructure your habits so you are less likely to skip or be tempted to skip doing the task.
- Avoid people who will provide excuses or reasons for you to not accomplish your goal.
As a trainer, I frequently have to help encourage clients through these simple strategies. If you struggle with going to the gym, here is a very easy way to make going to the gym a realistic habit and in turn lose 10 lbs in the next 4 – 6 weeks.
Find a time frame that works for you in your day. If you know you let things get away from you, do it first thing in the morning. Then find a class that works for your goal and grab a buddy who wants to do this with you. Next make a commitment for the next 6 weeks to attend the class 3-4 times a week. Your buddy can’t miss either. Tell everyone around you that you are busy during that time.
Finally, figure out something like a new pair of jeans or a great new MP3 player you have had your eye on as a reward for attending every single class and achieving your goal.
Now you have taken the first steps to eliminating procrastination and 10 lbs from your life forever. Write me at bobby@resultsonly.com with your results when you are done.