Fitness procrastination is an incredibly common experience as we may find telling repeatedly to ourselves that tomorrow is the day for a new start. One moment we become excited to hit that workout tomorrow, then the following day, we tell ourselves that the “time isn’t right.” How can we break the cycle, beat the excuses and engage in a fitness journey?
Many factors cause us to procrastinate working out and getting our bodies active. Within the realm of health and wellness, procrastination not only directly increases stress but also indirectly impacts our well-being by delaying behaviors that promote health. When we defer important health-related activities, such as exercise, it can result in a generally less active lifestyle, correlating with a range of other health issues.
While most procrastination research focuses on academia and work, emerging studies delve into procrastination regarding health-promoting behaviors, which significantly impacts overall well-being. The association between procrastination and health was initially observed in a 1997 study, where habitual procrastinators reported lower stress and fewer health issues initially compared to non-procrastinators. Subsequent research spanning over two decades has further supported the connection between chronic procrastination, stress, health behaviors, and physical health.
5 contributing factors to procrastination
There are several factors that contribute to greater levels of procrastination, for example:
- Lack of motivation: Without a compelling reason to prioritize fitness, other activities or distractions can take precedence.
- Perfectionism: Striving for perfection in fitness goals, such as wanting to achieve a certain body type or level of performance, can create pressure and fear of failure.
- Time constraints: When individuals feel like they have limited time available, they may postpone workouts or procrastinate on starting a fitness routine altogether, believing they’ll have more time in the future.
- Lack of confidence: Fear of failure or embarrassment may cause individuals to avoid starting or committing to a fitness regimen, leading to continued procrastination.
- Lack of accountability and support: Without encouragement from others or a sense of responsibility to stick to a plan, individuals may struggle to stay motivated.
- Becoming more active: Start with small steps
To effectively prioritize and overcome procrastination in fitness, it is crucial to align your activities with your personal preferences and capabilities. Opt for activities that resonate with your interests and personality, whether it is participating in group classes or enjoying solitary outdoor pursuits. Setting clear objectives, such as improving posture or achieving weight loss goals, provides direction and motivation.
Moreover, walking presents a simple yet effective way to increase daily activity levels. Whether it is incorporating walking into your commute or opting for stairs instead of elevators, seizing these opportunities to move can contribute significantly to your overall fitness and well-being.
There is not necessarily a single way to overcome procrastination and the following are important to consider:
- If you notice that you are procrastinating, take a moment to assess whether there is a legitimate reason for the procrastination.
- Focus on process goals rather than outcome goals
- It can be advantageous for individuals to proactively establish their own deadlines aligned with when they “should” complete a task, rather than when they “must” complete it.
- If procrastination appears to be linked to mental health issues such as depression or anxiety, seeking support from a mental health professional is advisable.
