The Procrastinator’s Guide To Getting In Shape

As much as we hate to admit it, we sometimes put things off until the last minute – sometimes forever. Unfortunately, procrastination causes us to become unmotivated and as a result, we aren’t able to accomplish as much as we potentially could have. Hence, we end up getting even further away from our dreams. What’s more, when we panic and try to complete a task at the eleventh hour, there’s a higher chance we would rush through it or do it half-heartedly.

Besides stealing those precious minutes (or hours) away from us forever, procrastination also causes us to gain a bad reputation among colleagues, friends and family. Also, it can sometimes get in the way of our health and well-being – especially when it involves putting off health checkups or working out. 

Do you tend to put off exercising? Well, maybe it’s time to take matters into your own hands and kick procrastination’s ass. Today, Evolve Daily shares The Procrastinator’s Guide To Getting In Shape:

1) Write your goals in a journal

You can burn up to 1,000 calories in a 60 minute Muay Thai class.

You can burn up to 1,000 calories in a 60 minute Muay Thai class.

Before you even write your goals down, make sure you have them figured out and be as specific as you can. It helps to break down a long term goal into smaller, short term ones. For example, you wish to lose 10 kg within the next 3 months, but because it can’t happen overnight, you need to create milestones for yourself to reach along the way – so that you don’t feel too overwhelmed when you think back about your ultimate goal. Also, when you have your goals written out, you’d be less likely to procrastinate.

 

2) Plan a workout schedule

Foam rolling is a great way to increase blood flow to your muscles and help reduce soreness.

Foam rolling is a great way to increase blood flow to your muscles and help reduce soreness.

Without any concrete plans, you’d have a higher chance of falling victim to procrastination. After all, there will always be the temptation of doing something else rather than hit the gym. Apart from helping you to eliminate your distractions, having a schedule also gives you a set time to work out. Psst! It actually helps to stay organized and create daily to-do lists – including the tasks you’re avoiding – so that you’d be able to stay on track and avoid putting things off.

 

3) Set reminders for yourself

Drilling with a heavy bag helps improve your technique and coordination.

Drilling with a heavy bag helps improve your technique and coordination.

Whether in the form of a phone alarm or post-it notes that you paste on your laptop, it helps to have reminders so that you’d keep your workout in mind whenever you see them. Of course, these reminders can also serve as inspiration if you choose to add motivational quotes.

 

4) Rope in some training buddies

Friends who train together, stay together!

Friends who train together, stay together!

If you find it difficult to not procrastinate, especially at the start, it helps to have someone who can be there to motivate you. What’s more, you can both keep tabs on each other’s progress and spur each other on. Besides that, we’re pretty sure that gym time would definitely be more fun when you have training buddies!

 

5) Talk to someone who has achieved your desired outcome

ONE Superstars Dejdamrong Sor Amnuaysirichoke and Yodsanan Sityodtong work on their striking at the Evolve Fighters Program.

ONE Superstar Dejdamrong Sor Amnuaysirichoke works on his striking at the Evolve Fighters Program.

What is your ultimate goal? Is it to someday step into the ring, or to hit a target weight? Whatever it is, it helps to connect with someone who has already achieved your desired outcome so as to get inspired. Also, this person would be living proof that your goals (no matter how impossible they seem) are actually attainable, and hence, you’d be more motivated to take action.

 

6) Be strict with yourself

The uppercut is a fundamental strike in Muay Thai.

The uppercut is a fundamental strike in Muay Thai.

Sometimes, we procrastinate due to a lack of self-discipline – and maybe because we aren’t strict enough with ourselves. So it helps to come up with a consequence that would prevent you from putting off your next workout. Perhaps you could “punish” yourself by not going out over the weekend or not having any dessert all week. To avoid these consequences, you’d be more likely to go to the gym.

 

7) Reward yourself whenever you don’t procrastinate

Martial arts is a fun way to keep your kids active.

Martial arts is a fun way to keep your kids active.

Despite what we just said about being strict, of course it also helps to balance it out by treating yourself to something small each time you don’t put training off. By doing so, you’d stay motivated and eventually make working out a habit. Over time, you’ll find that you no longer need to reward yourself because the biggest reward is getting into your best shape ever.

 

Are you ready to take your fitness to greater heights and evolve into the healthiest version of yourself? We believe you can punch procrastination in the face and crush all your fitness goals. Now go forth and slay!

More in Tips

Also On Evolve