Is procrastination ruining your fitness progress?

If you have ever tried to get a fitness routine going, you might have noticed that one of the hardest parts of going to the gym is simply getting yourself through the front door. Once you get there and you get warmed up, you wonder to yourself why you made such a big deal of it all day long.

You feel so much better once it’s done, and promise yourself that you won’t let those pesky avoidant tendencies get in the way next time. Yet, the next day, there you are scrolling on your phone and negotiating your workout away. I've been there myself, and still have moments where I let procrastination sneak into my life. We all are guilty of it from time to time. Acknowledging when it has started to hold us back and learning to understand why we do it to ourselves can help us begin to fight against it.

What is Procrastination?

Procrastination is when we postpone or put off a task that we know we should be doing, usually filling the time with other non-important tasks. Sometimes this can be productive procrastination, such as cleaning, or methodically organizing your closet, and sometimes this can be destructive, like endlessly scrolling on social media or lying on the couch watching cat videos.

I’m sure every single one of us has at some point put something off until the very last minute, a due assignment or an arduous task, knowing we would feel better about getting it over and done with.

So why don’t we just do it? Why do we find a million ways of putting it off instead of getting on with it, only to feel guiltier than ever for not getting it done?

What's the Real Reason Behind Procrastination?

Some people may attribute procrastination to laziness, poor time management, or lack of willpower, but that’s not the case. The fundamental root of the problem is down to emotional regulation and stress. We are hardwired to seek the path of least resistance and avoid stressful situations. When it comes to exercise, here are some of the ways your subconscious feelings towards working out may be affecting you, and your propensity for procrastinating.

• You may be suffering from low self-esteem, low confidence, and a lack of belief in your ability to complete your workouts. You want to avoid them because you don’t think you are capable, avoidance is less stressful than trying something you might fail at.

• You want to avoid feelings of embarrassment or humiliation. You feel like people at the gym might laugh at you, or label you as stupid if you don’t know exactly what you’re doing.

• You may be following a program you don’t care about or enjoy, or that that doesn't suit your goals, and therefore have formed negative feelings towards. You don’t want to force yourself to do something you take no pleasure in or see no results from.

• You may not be sure of your goals or have a clear ‘why’. If you are going to the gym to please others, or because you feel you have to, you likely won’t feel motivated to go.

There is nothing wrong with you for wanting to soothe the negative emotions that rise surrounding exercise, it’s a perfectly natural human reaction to stress, but

anyone who has procrastinated knows how awful and guilt-inducing it can feel. These behaviors can easily spiral into a habitual cycle. It’s important to find some practical ways in which to reclaim your productivity and get yourself into a regular healthy routine.

What Can You Do About It?

Here are some examples of what you can do today to tackle your procrastination head on -

• Hire a trainer or a coach. Working alongside a professional can help you develop your confidence and knowledge so that you feel more comfortable completing workouts.

• Schedule your workouts like appointments. Showing up regularly helps you develop self-efficacy and a belief in yourself that you can do it. Having scheduled appointments with your trainer can help you stay accountable and give you a deadline, instead of relying on navigating your daily schedule and often missing sessions.

• Having a program that aligns with your goals is also important. Random workouts make it hard for you to see the benefits or results long term. It’s also easier to put off going when you don’t have a set plan.

• Deep dive into your ‘why’. What’s important to you? Do you want to lose weight for your wedding, or do you want to control your blood sugar so you’re no longer prediabetic, do you just want to feel more energized every day? Having a clear understanding of why you want to get there will help you get there.

• Be self-aware. If you solely rely on when you feel motivated to get to the gym, the likelihood of reaching your fitness goals is slim. Every day is going to be filled with a different set of emotions and obstacles standing in your way. It’s up to you to plan, prioritize, and be aware of all the ways you procrastinate your way out of getting the work done.

• Focus on the outcome. Don’t ruminate on how hard you think the workout will be. Think about the results and how good you will feel once it’s done.

• Break everything into smaller parts. The first step is to get into your workout gear. When you get to the gym, remind yourself you can stop at any time. At least you tried. Your whole workout can be broken up into tiny parts. You’ll likely surprise yourself at how much you can do. Eventually, you will prove to yourself you are capable. Eventually, it’ll just be a habit. The more you do something, the easier it gets.

The most important part is to forgive yourself. Everybody procrastinates at some point or another. We are all human, we all have self-limiting fears and unproductive days. The crucial thing is to acknowledge when you are doing it, don’t be so hard on yourself in the moment, and simply commit to keep trying.

If you need any guidance with changing your mindset around exercise, finding confidence in the gym environment, or creating a program that aligns with your goals, book a free consultation with me!