Many years ago I addressed a common culprit that keeps people from achieving their fitness and/or life goals – procrastination (see Finding Motivation)! I felt it timely to remind everyone once again that while motivation is what’s needed to propel you into effective action for changing your body or life, procrastination, if you’re prone to it, can be the cog in the wheel every time.
Motivation: something that provides a reason for a person to act a certain way.
Procrastination: the act or habit of putting off or delaying.
Depending upon your personality, you might not need profound motivation to achieve your goals and aspirations. Simply the desire to be or have what you seek is enough to drive you from step A to Z. Whether it’s weight loss, a change of career or home, or the ending of a dysfunctional relationship, some of us can stand up, make plans, take action, and manifest a change.
However, if you are a procrastinator, making changes to your body or life can be difficult, if not painful. Planning may not be the problem, you may easily cogitate on ideas and pros and cons lists all day long, but if you maintain a state of reluctance to actually take action (i.e., procrastination), then changes never occur.
Even if it there’s urgent motivation (your health, your finances, the needs of your family), to a procrastinator, obvious needs are often not strong enough to overcome a lifetime of chronic deferment. So how do find the right motivation to get off your butt and take serious action?
Start by facing your fears. More often than not it’s fear that keeps you from action, rather than laziness. Cut to the core of the problem, and you can see the path to resolution. Fears generally boil down to one of these four types:
- Fear of rejection
- Fear of failure
- Fear of pain
- Fear of the unknown
Once you name the fear that’s holding you back, then acknowledge what limits that fear truly contains (i.e., will it kill you or will it simply be difficult). Next, pick the hardest step first. We all tend to number our steps starting with easy (baby steps), progressing to the big and more scary steps. Reverse this. Tackle that which seems like it will take the most of your energy right off the bat. It’s all down hill from there (in a good way).
Now keep your steps simple and brief. The longer things take the more likely you’ll loose motivation. Keep intermediary goals to something achievable in a short period of time (a few days or a week). Once you have several successes under your belt, you’re more likely to continue plodding towards your main goal.
Lastly, seek support. Find family, friends, or co-workers who understand the cycle of procrastination. You may think having a go-getter in your corner will keep you accountable and focused, but for a habitual procrastinator a “cheerleader” is often a deterrent. But if you can find an ally who, like you, moves slowly and over-analyzes everything, you might find that while they’re stuck in their situation, they are great and helping you get unstuck. Then you can repay the favor when they see your achievements and get re-motivated to shake up their lives.
In the end, remember that procrastination is a choice. If something in your life isn’t changing and you’re unhappy about that – make a new choice!