A question that often comes up when people are considering change is: How do I even start? One answer is, begin with the problem that you find is the most painful. Many issues may be causing pain in your life, but there is one that hurts the most. This is the one you want to start with to begin the process of change and improving yourself. Taking on too much at one time can be overwhelming and cause procrastination or prevent you from even beginning at all, which can result in stress. So, you’ll have at least three stressors at this point: the thing that you want to change, overwhelm, and the stress that occurs with procrastination.
Before I continue the how, I should tell you the why. Procrastination is harmful to your well-being and overall health. Studies have shown that “…people who procrastinate have higher levels of stress and lower well-being,” (Jaffe, 2013 pp. 2). Procrastination is complicated because it is more than just putting something off; it is failure to self-regulate. Individuals who procrastinate are more likely to perform poorly and have higher amounts of stress and illness than those who don’t (Jaffe, 2013).
Stress can be harmful to your mental and physical health and, if left untreated, can cause high blood pressure, heart disease, obesity, and diabetes.
These are only a couple of reasons why you should act on your desire to change, now the how. First, you must want to change. If you are trying to change for someone else, it probably won’t last. You have to do it for yourself. You should also make it as enjoyable as possible. For example, you want to lose weight but the thought of going to the gym makes you nauseated. You might want to consider replacing “exercise” with something fun like hiking or sports, whatever physical activity you enjoy. However, if you’re like me and the thought of exercise (at all) makes you slide deeper into your sheets, try whatever you find least offensive. I have tried many different activities, and hated them or wasn’t very good at them and too embarrassed to continue, until I discovered yoga. I found videos (Shout out to Yoga with Adriene) on YouTube that you can do in the comfort of your own home. I also invested in an inexpensive rowing machine because it is fun (to me, anyway) and gives you a full body workout.
Next, make it a habit. Set aside some time at least 5 days per week, 30-60 minutes per day (after you get the okay from your healthcare provider). If it has been awhile since you have exercised, you might want to start out slow and work up to 30-60 minutes per day. Maybe you start out walking around the block for 15 minutes and move on from there.
Finally, don’t be too hard on yourself! If you backslide it’s no big deal, just start again. We all have days that we just can’t even and nope through the day. It happens. But the more you do it, the better you will feel. You have to own your life and be accountable for what you do (or don’t do). It is up to you to effect the change that you desire!
So,
Get off the couch
Be accountable
Establish a routine
Do something you enjoy
Resource
Jaffe, E. (2013). Why wait? the science behind procrastination. Retrieved from https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination