“Never put off until tomorrow what you can do the day after tomorrow.” (Mark Twain)
Like last year, this December I will give you two quotes for the price of one, but to read the second, you will have to at least scroll to the end of the article.
Procrastination is a common behavior, even when it comes to nutrition and health, and it often hinders the achievement of long-term wellness goals. After making a decision, or formulating a good end-of-year resolution, you postpone or put off the moment in which to start applying that decision or resolution (sound familiar?)
If we think, for example, about the resolution: “From January, on a diet!”, here is what can happen instead:
– You postpone the preparation of balanced meals, opting for easier food choices, such as the usual pasta or the usual delivery or fast food.
– You interrupt or postpone the start of the “diet” to lose weight, with a constant search for excuses not to follow the eating plan.
– Your brain crosses its arms, just to avoid planning a healthy food shopping. And without a list. Instead of buying fresh and nutritious foods, we often fall back on packaged or unhealthy foods.
Be careful, though: if you procrastinate, it does not mean that you lack good will, or that you are not sincere when you make good intentions.
Procrastination has deep psychological roots.
It can be a strategy to avoid anxiety, guilt or other unpleasant emotions related to the “diet”.
Or, the search for immediate gratification can get the better of you. Sugary, fatty or salty foods offer instant pleasure, while healthy foods, while beneficial in the long term, do not provide the same immediate gratification. The search for comfort and immediate pleasure can lead to postponing the adoption of healthier eating habits.
Furthermore, it can be linked to difficulties in managing self-control. The difficulty in resisting food temptations, especially in situations of stress or tiredness, can lead to procrastinating healthier choices.
Finally, people who have had difficulty maintaining healthy eating habits in the past may develop a perception of failure, which leads to postponing good intentions again. Low self-esteem can fuel procrastination, as it feels like you are unable to make healthy choices and maintain your goals.
Let’s not forget that unhealthy eating habits themselves can fuel a vicious cycle, whose actors are chronic inflammation, chronic stress and, indeed, procrastination.
Try to imagine: You finally want to start a diet, but deep down you don’t feel able to manage it, because you don’t have support at home, or because you already tried and gave up after two weeks, or because when you really tried something happened that prevented you from continuing. The stress associated with these thoughts can trigger a series of dysfunctional eating behaviors, such as the constant search for “comfort food”, which is usually made up of sugary, fatty or salty foods; These, in turn, can lead to a cycle of temporary gratification followed by guilt or frustration, which further fuels procrastination.
Or, anxiety may be related to a concern for your health, due to the fact that you can’t decide to start exercising and/or eating better, which leads to more procrastination.
So, what can we do??
1) Small steps and realistic goals: Starting with small changes that are easy to maintain over time can help reduce anxiety and feelings of overwhelm. Achievable and sustainable goals are key to avoiding feelings of failure and procrastination. “I want to lose 10 kilos” is not a goal. “I want to bring my lunchbox to the office every Monday and Wednesday” is. You can check in on it and feel really cool for having achieved it!
2) Mindfulness and emotional awareness: Being aware that you are a procrastinator is the first step to solving the problem. The second step is to try to recognize what events and/or emotions are causing you to procrastinate.
3) Self-compassion and positive change: Procrastination is often fueled by self-criticism and guilt. Learning to be more compassionate with yourself and to recognize that change takes time can help you reduce the cycle of procrastination and start a journey of healthy change in a positive way.
4) Stress management techniques: Deep breathing, regular exercise, and meditation can reduce the urge to procrastinate and improve your motivation to make healthier food choices. Reducing stress also helps reduce the use of food as a tool to manage emotions.
If you don’t know where to start, the first step is to ask for help from a professional, who can help you overcome your weak point, whether it is more related to emotions, stress or lack of practical organization or knowledge about what is actually the best food choice for you.
The important thing is to start, because “A year from now, you will be glad you started today.” (Karen Lamb)
Immediate greetings,
from your nutrition consultant
Tatiana Gaudimonteinfo@loveyourbody.ch
#Wellness #Psychology #Nutrition #loveyourbody #nutrition #zurich #loveyourself #lapagina