Body and Mind Matters

Body and Mind Matters: Does “Someday” Ever Come?

May 13, 2024

Body and Mind Matters: I would venture to guess that almost every adult on the planet has started a diet on Monday or, better yet, “someday.” “Someday, I’ll lose the weight; start exercising; change jobs; end the toxic relationship; {fill in the blank}.” We all procrastinate at times in our lives, some of us more than others. The good news is that procrastination is a habit that can be unlearned. Once conquered, feelings of self-efficacy and confidence skyrocket!  Since procrastination is something that comes up often in my coaching practice, I thought I would share some insights here.

Procrastination can be caused by a variety of things, including fear of failure or success, laziness, perfectionism, and self-sabotage. Poor time management and lack of willpower and motivation can certainly contribute to procrastination. However, time management skills and self-discipline can be developed with time and effort.

To help stop procrastinating, decide if you are committed to making changes or merely interested. Does it just sound good, or are you really ready to take the steps necessary to make changes in your life? If you are committed, start by making small changes. For instance, if something can be done in two minutes or less, train yourself to do those things as they come up. Examples I like to use are cleaning the kitchen counter or taking out the trash. Rather than walking by the mess, take a moment to clean it up and then move on with your day. Small actions like this build up your sense of accomplishment until you are procrastinating less and less.

Below is a Formula For Conquering Procrastination:

  1. Take time for reflection. Are you interested in creating new habits or just practicing wishful thinking? What would improve in your life if you conquer procrastination?  Envision how good you will feel when you tackle small things as well as larger tasks.
  2. Decide “Someday” has arrived! The time is now! Act now!
  3. Write your S.M.A.R.T. goals out. Make sure they are Specific, Measurable, Attainable, Reasonable, and Timely. Essentially, track your progress. Schedule things on your calendar, and refer to it often.
  4. Begin to make small changes on a daily basis.
  5. Decide in advance what you will say to yourself in order to break the procrastination habit. For instance, you might tell yourself, “I can easily pick this up off the floor.” Or, “The kitchen looks so nice when it’s clean.”
  6. Chip away at big projects. Preparing a term paper or your tax return will, most likely, be completed over a period of time rather than in one sitting. Make small progress toward the end goal until you get some momentum and complete the task – a process often referred to as “chunking.” Accept that you will almost never “feel like it.” Learn to stop being dragged around by your emotions. Take control of them, lest they control you!
  7. Reward yourself with non-food rewards, such as checking your email only after completing a certain task or showering only after you complete your morning workout.
  8. Set your environment up for success. Have your calendar easily accessible and work from your list, checking tasks off as you go. (Those checkmarks are rewarding in themselves!)
  9. Enlist the help of a friend or a professional coach who can provide constructive feedback, structure, and accountability.

Body and Mind Matters

Do you have other techniques that work for you? Is there something on your mind that you would like me to address in upcoming columns? Submit your comments and questions to me here.

Body and Mind Matters


Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with advanced degrees in Behavioral Science, Psychology, and Marriage and Family Therapy. She works with clients to redesign their lifestyle habits. Subscribe to the Formula For Excellence® newsletter to receive a Free Habit Tracker and occasional health and wellness tips.