What is Procrastination and why is it a problem when we are trying to manage our weight?

Procrastination is the act of delaying or avoiding tasks, often opting for less important or more enjoyable activities instead. It is a common barrier to making meaningful progress in health, weight management, or lifestyle changes. We procrastinate for many reasons, such as fear of failure, perfectionism, or simply feeling overwhelmed. Research has linked procrastination to increased stress, anxiety, and even poor physical health.

Why Do We Procrastinate?

Procrastination can stem from several underlying psychological and emotional factors:

• Low Self-Efficacy: If we doubt our ability to achieve a goal, we're more likely to avoid starting.
• Fear of Failure: Worrying that we won’t succeed can make us put off the task to avoid discomfort.
• Perfectionism: Wanting things to be done perfectly can lead to delay if we feel we aren't fully prepared.
• Overwhelm: When tasks feel too big or complex, we may avoid them, feeling unsure where to start.

Understanding why we procrastinate is the first step to overcoming it.

How to Combat Procrastination

1. Assess Your Stage of Change

The Transtheoretical Model of Change offers a useful framework to understand your readiness for change. There are five stages:

• Pre-contemplation: You are not even thinking about making a change.
• Contemplation: You are considering change but haven’t committed yet.
• Preparation: You’re planning for action soon.
• Action: You are actively working on change.
• Maintenance: You’ve sustained the change and are preventing relapse.

Ask yourself where you are in this cycle.

If you’re in pre-contemplation or contemplation, reflect on the benefits and downsides of not taking action. If you are in the preparation stage, set concrete goals to move forward.

2. Advantages vs. Disadvantages

Make a list of the advantages and disadvantages of changing your behaviour. For example, if your goal is to eat healthier:

• Advantages: Better health, increased energy, improved mood, weight management.
• Disadvantages: Requires more planning, may take longer to see results.

By clearly outlining these, you can see the value of starting rather than delaying.

3. Enhance Self-Efficacy

Self-efficacy is your belief in your ability to achieve your goals. If it’s low, you can build it by:

• Breaking larger goals into smaller, achievable tasks. For example, if exercising for 30 minutes seems daunting, start with just 5 minutes.
• Celebrating small wins to reinforce that you can do it.
• Visualising past successes to remind yourself that you have overcome challenges before.

4. Acknowledge Wins

Recognising small wins is key to overcoming procrastination. Because of our brain’s negativity bias, we naturally focus on what we haven't achieved, rather than what we have. Acknowledging these small wins counters that tendency:

• “Good for me, I walked for 10 minutes today.”
• “Good for me, I prepared a healthy meal.” This practice not only boosts motivation but can also help build momentum.
• Journaling or using a gratitude practice can support this by reinforcing a positive mindset.

5. Set Realistic SMART Goals

Setting clear, achievable goals is essential in moving out of procrastination. SMART goals are:

• Specific: Define exactly what you want to achieve. (e.g. "I will walk for 20 minutes daily.")
• Measurable: Ensure progress can be tracked. (e.g. "I will track my walks each week.")
• Achievable: Start with manageable steps. (e.g. "I'll start with 10-minute walks, increasing by 5 minutes weekly.")
• Relevant: Ensure the goal aligns with your broader objectives. (e.g. "Walking daily will support my weight management.")
• Time-bound: Set a clear timeframe. (e.g. "I'll achieve this by the end of the month.")

6. Reframe Negative Thoughts

Procrastination is often linked to negative automatic thoughts, like “I’ll never be able to do this.”

Being aware of these thoughts allows you to reframe them:

• Instead of “I’ll never succeed,” try “I’ll take it one step at a time.”
• Instead of “It’s too hard,” try “I can break it into smaller tasks.”

7. Name Your Mood

Procrastination can be influenced by your mood. If you're feeling frustrated, sad, or anxious, it’s important to name the emotion and release it. This can be done through physical activity (like walking), journaling, or talking to someone. Once your mood is named and acknowledged, it becomes easier to deal with the tasks at hand.

Building Confidence

What if Your Confidence is Low?
If you're lacking confidence, revisit your past successes, even if they seem small. Confidence grows with consistency and recognising the progress you've made. For example, if you're aiming for weight loss:

• Goal 1: "I don’t want to gain weight."
• Goal 2: "I’ll aim for a 5% weight loss."
• Goal 3: "I’ll target a 10% weight loss," knowing this will lead to measurable health benefits.

By setting smaller, manageable goals, you reduce the pressure, allowing you to take action without feeling overwhelmed.

Conclusion

Procrastination is a common struggle in making health or lifestyle changes, but understanding why we do it, assessing our stage of change, and setting small, achievable goals can make a significant difference. Reflect on your self-efficacy and confidence, acknowledge your wins, and reframe negative thoughts to create lasting, positive change.