Said that he wanted to exercise today, but when he returned home, he became a "lazy cancer" patient stuck to the sofa;
I made a detailed plan for myself, but if I wanted to do it, it was equivalent to practicing, and there was no sense of urgency...
The "late" manifestations of these procrastinations, I believe you have also experienced, but always hover between starting and refusing to move. Affecting the training effect, not to mention, just thinking of such a thing, there is always a knot in my heart.
Why procrastination?
Simply put, procrastination is due to reluctance to do it, and since it is unwilling, it is either a time plan or a goal plan that is wrong.
When we are exercising, we will definitely have a goal, which may be to make the body a little more healthy, or it may be to make the body more symmetrical, which is a good but very vague goal. Goals that are often vague and "ambitious" may be more urgently accomplished.
The goal is too ambitious, or too beautiful, then there will always be a distance between the beginning and the realization, and when we realize it, we will inevitably feel lost, thus reducing the willingness and cost of effort. Whether you want to ascend to the sky one step or be careful, this burden is more likely to lead to failure.
Cure your procrastination
From two aspects, one is to improve willpower, that is, to mentally make yourself follow the trend; the other is to reduce costs, that is, to make the goal more controllable and more tangible.
"SMART" target method
S: Specific — what do I want to achieve?
M: Measurable – What do I do/How long does it take to reach my goals?
A: Attainable – Is the assessment goal achievable?
R: Realistic – into concrete quantitative actions
T: Time Bound – Re-evaluates the length of time it takes to achieve a goal
For example, if you want to achieve the goal of losing 10 pounds (S), if you implement an effective, non-rebound time plan, lose 1 to 1.5 pounds (M) per week, you can ensure that there is a certain exercise space on the way, have your own time to prepare fat-reducing meals (A), and then specifically implement to exercise for half an hour a day, change your new exercise plan (R) every week, put what you need to practice and eat every day into the schedule, and then follow along, the cycle is about 2 months (T).
Make a plan, don't worry about the goal, just get the food you should practice every day, and the body will give you the most real feedback. At the same time, you can also use a little strategy to make the implementation without burden.
Make the action fun
Everything is difficult at first, perhaps because it is too boring, this time, either make the action itself interesting, or divert your attention and let you focus on the interesting things.
For example, if a person running is too difficult to insist on, then you can find a runner, or participate in a running group; if it is a social fear crowd, you may wish to find a place with a good scenery, set a destination for yourself, immerse yourself in the scenery along the way, as long as you run to the destination, you will punch the card successfully.
The goal is not to complete how much running, but today it is a good place to clock in; you can listen to podcasts/novels on the way, and you will find that time passes faster than you think.
Make action a habit
Don't think of exercise as an exam, but as a habit like washing your hands and eating, in order to make exercise sustainable every day.
If it's too hard to pick up a yoga mat, start with the details of life, such as a 20-minute walk after lunch every day, or take the stairs instead of the elevator. Give yourself a time to relax completely every night, watch a comedy or variety show, focus on what you are watching, do some simple, relaxed exercises, and gradually get used to the evening exercise time.
Make sports easy
Simplicity also means low difficulty, short time, if you feel that going to the gym is a burden, then use 15 minutes of time at home to practice, you can first try the in situ, bare-handed can complete the action, and then gradually progress to the gadget.
Set rewards for yourself
In the process of execution, there is always a need for motivation to continue, which can be placed in the daily/weekly schedule, establishing your own movement trajectory, and each time you reach a small point, you can give yourself some "sweetness".
For example, every day when you get up early and stretch, you can make a delicious cup of coffee and eat a delicious breakfast; after completing the set amount of exercise every week, you can do nothing, lazy paralysis watching drama XX hours, and you always have to give yourself time to breathe, in order to have the motivation to continue to do. You can also participate in some public welfare, collective actions, such as marathons, mountain climbing, hiking, the sense of honor will give you a stronger motivation.
The first step to improving procrastination is not to worry about "procrastination", less anxiety, and start with more action