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JUST DO IT?
"It's
raining", "It's too hot", "It's too cold", "I'm tired".
"I'LL DO IT
TOMORROW!!"
Sound
Familiar?
Yes! I'm sure one of those or something similar to the
phrases above would have gone through your mind or used as an
excuse at least once in your lifetime. Don't be too embarrassed
about it, everyone does it. According to research, 95% of people
procrastinate on a daily basis (Psychologist, Piers Steel,
Ph.D., at the University of Calgary), so you're not alone.
 Procrastination is defined as a type of behavior which is
characterized by deferment of actions on tasks to a later time (Wikipedia).
It is a habit that is detrimental to everyone for any given
situation.
For an athlete, this is one that you will have to pay
the price for when you least want it. Many of the consequences
of procrastination are not immediate but build up in time. Every
athlete or rising/future sports achievers may encounter many
situations where want to procrastination, postponing training
sessions or taking more rest because they THINK they are tired.
Endurance sports athletes may take the last 5 minutes of
endurance training off each week. After 12 weeks that adds up to
an hour's worth of training. The more this accumulates, the
harder it will be to catch up on. One day, all the time that's
missed will haunt them.
There have been many suggestions for reducing the habit of
procrastination.
Break Down The Task:
A great way to start a difficult task is to
break it down into smaller more manageable subtasks.
By doing
so, you will stay more focused and motivated. The achievement of
each subtask keeps you on the right track as well as making you
more confident about achieving the ultimate goal.
"95% of people procrastinate on a daily basis"
Get Some Company:
Beginning training or starting a boring job can sometimes be
hard. Time seems to run particularly slow. If this is the case,
try doing training with someone.
Having a companion reduces the
perception of boredom and can increase your commitment and
responsibility. It's not just about you anymore, so there's no
excuse to miss training.
Allow Time for Rest:
Another thing to remember is to slot in some time for rest.
If
the body and mind is too tired, you begin to procrastinate,
leaving to do things another day.
Rest allows the body and mind
to rejuvenate and makes you more vitalized, ready to take on new
challenges.
Set Realistic
Goals - One Step at a Time:
Setting realistic, achievable goals is a big one. If from the
beginning you feel that the task is not attainable, chances are
you won't even have the motivation to begin. Unattainable goals
decrease motivation and esteem. It also can cause depression and
loss of self worth. While making goals are important, make sure
you assess your current ability before deciding to make things
your goal.
 Know the Pay
Off:
Finally a task with a desired reward will be more motivating
than one with an unwanted or worse, no reward. Always remember
to give yourself a pat on the back if you reach your goal,
especially when it's done well. A small treat can keep you going
a long way.
So here are a few tips to reduce procrastination. Everyone don't
be shy to admit to procrastination, everyone is doing it. If you
can admit to it, good on you. Try out some of the tips. Don't
procrastinating, start now!
Picture
Reference:
(1) Top
Badminton Players know the pay off for hard work - This top pair
won the doubles final at the KLRC NZ Open International. |
