Beating Procrastination
Procrastination
Everyone procrastinates. We put things off because we don’t want to do them, or because we have too many other things on our plates. Putting things off—big or small—is part of being human.
You can tell whether or not you need to do something about your procrastination by examining its consequences. Procrastination can have external consequences (you are putting on weight every year because you never exercise and eat poorly) or internal consequences (you feel anxious much of the time, even when you are doing something that you enjoy). If you put off washing the dishes, but the dishes don’t bother you, who cares? When your procrastination leaves you feeling discouraged and overburdened, however, it is time to take action.
Is there hope?
If you think you are a hopeless procrastinator, take heart! No one is beyond help. The fact that you procrastinate does not mean that you are inherently lazy or inefficient. Your procrastination is not an untameable beast. It is a habit that has some specific origin, and it is a habit that you can overcome.
Why we do it
Procrastination is not a problem of time management or of planning.
In order to stop putting off things till tomorrow, it is important to understand why you tend to do so in the first place. Some of the reasons that people procrastinate include the following:
(1) Because we are afraid.
- fear of failure / fear of success
- fear of losing autonomy
- fear of being alone / fear of attachment
Whether these fears appear in our conscious or subconscious minds, they paralyse us and keep us from taking action, until discomfort and anxiety overwhelms us and forces us to either a) start exercising and watching what we eat or b) give up.
(2) Because we expect ourselves to be perfect.
(3) Because we’re too busy.
(4) Because it works – we escape the dreaded task.
What to do about it
(1) Take an inventory – Figuring out exactly when and how you procrastinate can help you stop the behaviour.
(2) How do you procrastinate? – Once you better understand how you procrastinate, you will be better able to catch yourself doing it. Too often, we don’t even realize that we are procrastinating—until it’s too late.
(3) Challenge your myths – In order to break the procrastination habit, we need to get past the idea that everything needs to be perfect, we have to wait until tomorrow, next week, next month or whenever for some reason. On one side of a piece of paper, write down all the reasons for your delay. On the other side, argue (as convincingly as possible!) against the delay.
(4) Break it down – You will have a long term goal of losing X amount of weight, but break it up into smaller increments and reward yourself each time you reach these goals.
(5) Get a new attitude – Tell yourself that the task isn’t so bad or difficult. Changing our attitude toward the task, when possible, may go a long way toward keeping us from procrastinating.
(6) Ask for help.
(7) Make yourself accountable.
(8) Have visual reminders – Leave your ‘dream dress’ or photo of what you want to look like out in full view gives you a reminder of your goals.
(9) Make an “unschedule” - An un-schedule is a weekly calendar of all the ways in which your time is already accounted for. When you make an un-schedule, you consider not only your timed commitments such as classes and meetings, but also your untimed activities such as meals, errands, laundry, time with friends and family, and the like. It is not a list of what you should do in a given week; rather it is an outline of the time that you will necessarily spend doing other things. Once you have made your un-schedule, take a look at the blank spaces. These represent the maximum number of hours that you could potentially devote to your health and fitness on any given day. It’s especially important that you build time for fun activities into your un-schedule. Otherwise, you will procrastinate in order to steal time for relaxation.
(10) Set a time limit to achieve your goals.
(11) Be realistic about how long it will take to reach your goals.
Take Action NOW!
Take Action
Most who wish to lose weight do exactly that, wish and wish and wish…… They never actually do anything. You need to take action, don’t put off till tomorrow what you can do today. Get started! You will be able to learn as you go and you will feel better about yourself. Once you’re started you will not be wishing any longer. You will focus on implementation and will start seeing results.
Many are in a hurry to lose weight quick. Quick losses are unhealthy and never maintained for the long term. A healthy and more effective approach is to gradually lose weight at the rate of 1/2 to 1 kilo a week or even a little slower so your body can adjust its metabolism accordingly. In short, by dieting in this manner you will burn off fat instead of just losing water or even worse, muscle.
Slow Down and Pace Yourself
Remember, you are in this for the long haul. Be sure not to go back to old habits. Once you reach your complete weight loss goal continue your new healthy life style. Good eating habits and exercise will be something you will always be doing and you will enjoy it to boot!
You will have a long term goal of losing X amount of weight, but break it up into smaller increments and reward yourself each time you reach these goals. Do something fun like buying some new shoes, going to Gold Class.
The same goes for any exercise. Start with moderate exercise and try to be regular with it. At least 30 minutes three times a week. Do something enjoyable. Take a walk or ride a bicycle. Including a friend or your pet can also make things a little easier.
Tips to Remember:
(1) Stay away from “fad” diets and quick weight loss options
(2) Lose weight gradually & strive for permanent weight loss
(3) Don’t skip meals, especially breakfast
(4) Exercise regularly
(5) Get proper sleep
Beat treats naturally
Just after Easter, I’ve got some timely advice to beat the temptation of treats.
My body craves sweets? 
Sure, there is some truth to this. When you eat carbohydrates (including sugar) you can trigger neurotransmitters in the brain, including calming ‘serotonin’ and feel-good ‘dopamine’.
Repeated treats build a powerful behavioural and chemical pattern of reward that seems to sing, “I need to medicate with chocolate!” Researchers now even think that a single dose of fatty, sugary foods can start the junk food addiction.
But you can break the habit, step-by-step
Step #1 > Re-energise your foods with nutrient-rich, naturally sweet foods like fresh fruit, dried fruit and yoghurt to trigger a natural high. The nutrients nourish your body, reducing biological cravings.
Step #2 > Reduce eating triggers, Know the people, places, events or situations that challenge your resolve to eat well. Predict temptations, eliminate, ignore and manage them better. What are your tempting eating triggers?
10 High-Stress Personality Characteristics
You should see 2 dolphins....if you don’t its time to de-stress!
Stress has been so ingrained in our days and in our culture, that we probably don’t even recognise it any more. We may believe that the general underlying sense of uneasiness we feel is normal and acceptable. Or we might blame the tension and stress we experience more on what’s happening “to” us than what’s happening “within” us. For example peak hour traffic, deadlines at work etc.
The problem with this attitude is that it brings on a sense of helplessness, that there’s nothing we can do about stress other than cope. This thought alone is a source of stress, isn’t it?
When you realise that the stress you experience may have something to do with you, it helps you take control and start to solve the problem.
Here are 10 personality traits that are symptoms of being highly stressed. Some are characteristics that, by their nature, add even more stress to your life. This list will help you recognise if you are highly stressed and give you ideas for doing something about it.
How many of these qualities do you exhibit?
- Over-planning each day. Do you feel the need to stick to a strict schedule? Do you live in fear of falling behind or overlooking a task?
- Doing several things at once. With too much to do and not enough time, it’s easy to think that “efficient” means doing everything at once. He who chases two rabbits catches neither.
- Extreme need to win. Do you feel like a failure if you don’t come out on top—even when the only competition is your own expectations?
- Excessive desire for advancement. Highly stressed people need confirmation from outside sources that they’re doing okay and performing well.
- Inability to relax without feeling guilty. Do your weekends become opportunities for “accomplishment” and “getting something done.”
- Impatience with delays. When you’re under pressure, everything in life takes on urgency and the additional burdens to get everything done as fast as possible.
- Over-commitment. Are you chronically late or forgetful of commitments? Does your schedule cause problems in personal or professional relationships?
- Chronic urgency. See #6. Now!
- Highly competitive drive. Have you forgotten what it’s like to have fun for fun’s sake? Have you “grown up” so much that playtime actually causes you anxiety?
10. Compulsion to overwork. Is your office more familiar to you than your backyard? Do you find yourself missing out on what you might otherwise deem “meaningful”?
If many of these signs describe you, it’s time to start reducing the stress in your life and stop and smell the roses.
A great way to begin is to talk to the friendly staff at Body Principles Studio who can help you start on your journey, teaching you how to make healthy lifestyle changes, one simple step at a time.
Think Before You Drink
Everyone knows that caffeine gives you a boost, but it is a stimulant that won’t provide lasting energy. In fact, too much of it will make you feel exhausted and jittery. Water is the best thirst-quencher to keep your hydrated; it transports oxygen to your cells, removes waste, and protects your joints and organs. Try drinking 2 glasses of water first thing in the morning to kick – start your metabolism.
Water requirements are different for all people. According to recent research, the average sedentary man should consume at least 2.9 L of water a day, and the average sedentary women at least 2.2 L per day. About one third of this will come from food. In terms of how much you should actually drink, the Dieticians Association of Australia recommends the average adult drinks at least eight glasses (2 L) of fluid per day – more during hot water and physical activity.
Fitness Trainer Grange Website Launched
Today is the official launch for the Fitness Trainer Grange website.
Keep an eye out for more updates.
Ammon Re