The Training To Overcome Procrastination - 6 Steps To Build Strong Mental Muscles! (2/2)
After we understand the real reason behind procrastination, we will learn how to overcome it step-by-step.
I have simplified the process like how I did for my beginner fitness clients. The difference is that it is mental muscle training rather than physical muscle training.
Without further ado, we will go straight to the training. Here are the six simple steps:
First of all, you acknowledge and become aware that you don't feel like doing the task. It should be pretty obvious because you just don't feel right. Usually, when we don't feel right, we will choose instant gratification, i.e., either not doing the task or doing something else. Don’t just stop here but move on to the next step.
Instead of settling in that sluggish feeling, examine and label what that feeling is. It could be nervousness, fear, frustration, or boredom. For example, you may feel nervous going to the gym. Labeling the feeling can help you from un-identifying yourself in a certain way.
It is essential to know that you feel nervous doesn't mean you are a nervous person. We can feel nervous about doing something we aren't familiar with, but we can also feel confident doing something we are good at. It's totally normal to feel different emotions as a human being. When you can normalize what you feel, you feel better instantly.
Just like being a "friend" to yourself. When your friend is nervous, we will do whatever we can to pat his back and encourage him rather than judging him as a coward. Here, being compassionate to yourself is key.
Being curious and asking, "What beliefs support that feeling?" For example, I feel nervous because I am new to the gym. And I don't know what to do or how to use the equipment. I am afraid everyone will laugh at me. And this is huge progress because, again, you know you are not lazy. You are dealing with the nervous emotions everyone would have trying new stuff. It's normal.
Also, if we check our beliefs, we will find they are not always true.
Will everyone laugh at you? Most of the time, people care about their own businesses. They just care about themselves! They care about how they look more than how you look!
Even if they laugh at you, it's their problem, not yours. They are simply ignorant about the fact that everyone was a beginner at some point.
At this point, your lens should be clearer. And you should be less clouded with emotions.
Quickly remind yourself what makes you get to do it in the first place. Remember, you don't have to do it. You can choose to do it or not do it. You choose to do it because you, not others, believe it benefits you in some ways. For example, you genuinely believe exercise could help you lead a healthier lifestyle so you can feel better and stronger.
If you GET /CHOOSE to do it, what is the smallest or easiest step you can take now? For example, you decided to go to the gym. What can help you to take the first step easier? You can consider hiring a coach, having a friend join you, or researching what equipment you will use and how to operate it. You can google anything nowadays and do whatever you can to make this step easier. You can hit the gym even if it's just 20mins. Or, if you do it at home, do 10mins, set a timer, walk around the house or do a 10-min HIIT workout if it feels easier for you. The key is to start small. Don't overwhelm yourself with an unrealistic and complicated process.
Take action, no matter how small it may seem. Here is the good news: if you start, 80% of you will keep going. What happens neurologically is that your dopamine will increase when you complete a task as an internal reward. You feel great about it and become motivated to do it again. This positive feedback loop in the brain reinforces you to take action again. If you want, you can reward yourself with a cup of tea or enjoy some music and pair it with your accomplishment every time you have taken action. This way, you will have both the external and internal rewards for taking action, making your process much more enjoyable.
You can use these 6 steps repeatedly whenever you feel like procrastinating. The more you practice these steps, the more proficient you become. Like the first time you did a biceps curl, you might only lift 5 lbs. But with training, not only can you lift WAY heavier, but it feels much easier. It is the same for your mental muscle.
Remember, knowledge is not power, but knowledge with action is.
I hope this is helpful.
Thank you for reading. If you want to strategize a plan to increase your productivity and build a routine you aspire to live, book a session with me today!