Blog: Conquering Procrastination: Practical Tips for Sticking to Your Exercise, Meditation, and Writing Goals
Procrastination is a common struggle for many of us, often leaving us feeling stagnant and frustrated with our lack of progress. Whether it’s deciding to take that morning walk, committing to an evening exercise routine, finding time to meditate, or pursuing writing projects like journaling or blogging, the battle against procrastination is very real. I fight (and win) against procrastination almost every day of my life. And of course, I lose sometimes. Below are some of the activities that I procrastinate on almost daily.
Morning Exercise: Setting the Pace for the Day
Each morning brings with it the question: to walk or not to walk? The comfort of your bed is seductive, but the benefits of morning exercise are undeniable. I used to be a night owl that would wake up at 8 AM in the morning and commence working from 10 AM. Waking up at 8 AM ensured that I don’t walk or exercise in the morning. Not only that, I would not have time to do my daily meditation or studies. Here’s how I’ve learned to win the battle against the snooze button:
a. Mindset change: Off the bat, nothing changes in life unless we make a commitment to change. I committed to myself that I would exercise in the morning. I started waking earlier by 15 minutes every week so that I have time in the morning for myself.
b. Opportunity clock: I was completely hooked when Zig Ziglar said during one of his speeches that when we commence calling the alarm clock an opportunity clock, our perception around the clock changes. Now I wake up with a zing and a verve every day at 5.45 AM and sometimes earlier.
Evening Exercise: Unwinding with Intention
The evening exercise session is often victim to a long day’s fatigue. But sticking to a routine is possible with these strategies:
a. Immediate Action: Changing into my gym clothes immediately upon reaching home is a commitment. It’s a physical reminder that I’ve to walk/ exercise in the evening
b. Timely Arrivals: Arriving home at least an hour before sunset gives me the time buffer to transition from work to personal time and ensures I don’t put off my workout until it’s too late. It helps that I wake up early due to which I commence work early and I am home early.
c. After work Routine: Setting up a routine for oneself and committing to the routine helps a lot. Not only do I end up exercising in the evening, I save money because I am not out dining/ drinking with my friends daily. This has the additional benefit of being fresh in the morning. For example, last evening I had a drink planned with a friend at 7.30 PM. I worked until 5 PM, planned for today, journalled, supped and was ready for a 25 minute walk around 6 PM. I not only caught up with my exercise, but was 15 minutes early for my drink. I was home around 9.30 AM and still could wake up at 5.30 AM nice and fresh.
Meditation: The Two-Minute Promise
Good things are like brussel sprouts. Everybody knows that its good for you but, nobody wants to eat them. Meditation is also like Brussel Sprouts. Its good for you but you don’t have the time or energy for it.
a. A Small Commitment: Inspired by James Clear’s “Atomic Habits,” I promise myself at least two minutes of meditation daily. It’s a manageable goal that often leads to longer sessions once I begin.
b. No guilt trips: I also don’t put pressure on myself by stating that I want to meditate every day. When I did not meditate everyday I would feel guilty. So, I aim to meditate 5 times a week. I invariably end up meditating 6 times a week.
c. Integration: I meditate right after my morning walk/ exercise. Tying it with an existing habit makes it easier to remember and stick to.
Journaling: Reflective Writing
Journaling is not just about writing down thoughts; it’s about reflection and growth. Here’s how I’ve made it a consistent practice:
a. Scheduling: I use a default calendar for my journaling, dedicating time to write six days a week. Consistency breeds habit. Additionally, the reminders trigger you to perform the activity consistently.
b. Weekly Reviews: I take time once a week to review my entries and highlight insights. This not only reinforces positive behaviors but also provides a sense of accomplishment. A human brain forgets 50% of experiences in the first one hour. That goes up to 70% in 24 hours. So, reviews help me remember and motivate me to journal further!
Writing My Book/Blogging: The Creative Endeavor
Writing a book or maintaining a blog requires discipline. Here’s my approach:
a. Consistent Scheduling: I reserve specific times on my calendar for writing. This default schedule holds me accountable to my creative pursuits.
b. Accountability Partners: Having someone to share progress with helps me stay on track. Accountability partners serve as a sounding board and a motivational force.
Tracking: The Daily Review
The most critical element in combating procrastination for me is tracking my activities on a daily basis. Monitoring my progress shows me when I falter and where I thrive, allowing for real-time adjustments.
In conclusion, overcoming procrastination is about creating systems that make it easier to start. It’s about taking small actions that lead to big results over time. By preparing in advance, integrating new habits with established ones, holding myself accountable, and tracking my daily activities, I’ve turned what once were struggles into some of my most productive and fulfilling practices. Procrastination may be a common enemy, but with these strategies, it’s one that can certainly be defeated.
Remember, productivity isn’t about having a superhuman willpower; it’s about setting yourself up for success, one small step at a time.
Would you like to share your personal experiences with overcoming procrastination, or perhaps you have additional tips that work for you? Engage with us in the comments below, and let’s grow together in our journey to better productivity!
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