How Can We Stop Procrastination?
Using a myriad of excuses for not exercising and allowing your mind to take control of the outcome. That outcome is usually not doing the 'thing' you planned to do. When this happens for too many days in a row you condition yourself, and your mind, that it's okay to not do that 'thing'. The 'thing' could be a workout or eating certain foods or taking 10 minutes to practice mindfulness or meditation.
Be conscious to these thoughts. If you know they are happening then you can begin to try and combat them and change them to positive ones. If you have a negative thought that starts to suggest you don't do something you had planned then say out loud to yourself 'procrastination' and attempt to get the 'thing' done anyway.
Nothing has to be perfect. Not every session has to feel amazing, not every meal has to be perfectly balanced, not every meditation has to be without interuption. Life happens around us and to us everyday and sometimes things don't go to plan but that doesn't mean we don't try. We stick to our plan and do something.
We need to change our habits and lifestyle slowly. We take on small changes and implement them one at a time so that we can monitor and be aware if we break them. This is the best way to ensure success. Small changes over time. We want to make this new routine part of our life and not just a fad or passing craze.
Be accountable to yourself and to others. Tell people what you are planning to do so that if you don't do it they can hold you accountable and question you. Look at yourself in the mirror each evening and ask yourself if you did/achieved everything that day you planned to. If not then why not?
Sometimes our busy lives can take over and we forget to do things we planned to do. This could be unconscious procrastination at work or just an honest mistake but if we set alarms, schedule items in our calendar or make physical notes and stick them to the fridge door then maybe we will be reminded.
Try and make these new actions we want to take consistent. Physical Training, Nutrition or Mindfulness can all be built into our day in a consistent manner. We are then more likely to achieve what we set out to achieve. Train at the same time each day, prepare meals, dedicate time to Mindfulness at the same time each day.
Visualization is very powerful. If you plan to work out on a certain day imagine yourself working out then imagine the long term results and remind yourself why you started. If your goal is to lose weight then you probably have an idea in your head of either someone you aspire to or maybe an image of yourself that you want to get back to. Keep your eye, and mind, on the prize. Use this to drive you through procrastination.
If you hit all your physical training sessions or eat well all week then treat yourself. If you pushed through a procrastinating mind and completed all your tasks then congratulate yourself. This is something to celebrate. If you did it once then you can do it again...and again...and again.
Being prepared each day is so important. Don't give yourself the excuse not to follow through with your plan. It could be as simple as having your gym kit with you, preparing your food the night before or putting together your work schedule for the next day planning in your 'me' time. If you don't get prepared then failure can loom around every corner. Preparedness conquers failure.
Make a note of what you are doing. Keep a training log or a weight chart of your progress. This can be very uplifting. Be positive and negative. Don't just record the good days. If you have a bad day, or a bad week, or a bad month then you must make note of this as well. This will make the victories even sweeter.
If you have got a plan, you are putting in the work, you are eating the right things and following your plan most of the time then relax in the knowledge it's going to work. You may need to tweak things here and there but if you follow a well hatched plan then the results will come. Stay Strong. Have Belief.
Things are going to change. You may start walking a little taller. Your shoulders will be back and you will have more confidence. You will change physically and look and feel healthier. You will be stronger mentally. Embrace these changes. You did this. You pushed through procrastination and changed your focus.