Goals for the New Year: Did you set some? While I’m not typically a resolutioner, there is one big “elephant in the room” I’d like to face down this year. Too often, that elephant stands between me and my runs and workouts. My name is Marcia and I’m a Master Procrastinator. Lately I’ve been a RUNcrastinator. There are days when just about anything (coffee, social media, pet care, folding laundry, watching paint dry) seems to take precedence over getting out for a run or workout. What’s up with that??
While many of us set goals we want to achieve this year, did you know only 8% of us are actually successful? Disappointing but not surprising, right? So let’s brainstorm shall we? Let’s talk about ways we…I mean I….ok WE can overcome that nasty habit of workout procrastination.
Choose a Goal You’re Passionate About. Few, if any, of us want to work out for the sole sake of working out. It’s a means to an end. We wanna improve our health. Feel better. Look better. Perform better. Build confidence. Burn calories so we can eat more (or is that just me?) The reasons are endless. Make sure your “why” is clear and something that motivates you enough to get day-to-day work done.
Place your desired behavior (working out) directly after something you already do regularly. According to behavior experts, creating “behavior chains” by putting a new behavior we want to become a habit next to an existing one we’re already good about doing daily, we have greater chances of becoming successful. For example: I always brush my teeth in the morning. If I’d head out for my workout immediately after brushing my teeth, chances are good I’d be successful.
Here’s my routine:
I get up, make coffee, walk the dogs, make kids’ lunches, get the kids off to school, sit down for a bit with a hot cup of joe and social media, and then workout. Did you spot the problem? As much as I love both coffee and some internet time, they’re exactly what keep me from getting out to run or to the gym in a timely fashion.
Alert Caffeine Gum to the rescue
Instead of flopping down with coffee and my laptop, I swapped that oh-so-nice, warm cup of coffee for a piece of Alert Caffeine Gum. It gives me the same energy boost I get from coffee but it doesn’t make me wanna sit and lounge in front of a computer screen. Bam! I get up and out there. Social media can wait. It’s all about aligning actions with priorities, right?
Alert comes in a go-anywhere, 8-piece blister pack that easily slips into my gym bag or fuel belt. I haven’t used it in a race yet, but I know this gum is going to be perfect in those late miles when my energy is really flagging. Alert gum is sugar-free, each piece contains 40mg caffeine, which is equivalent to what you’d get in a half cup of coffee. Find Alert Caffeine Gum at Walmart and on Amazon, in fruit and mint flavors.
Make a plan. Yes you want to head to the gym or run or whatever. But what EXACTLY will you do once you’re there? Have a plan in mind to make the most of your workout. When will you go? What will you wear? Set yourself up for success and do all of that planning AHEAD OF TIME. That’s right, no more seat of the pants behavior.
Find an accountability partner or group. Ultimately we are responsible for ourselves. But face it, we work harder if we are accountable to a friend, workout buddy, coach, or mentor. Having a tribe of like-minded peers to support you can be very beneficial.
What goals are you working toward this year? How do you overcome procrastination?
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Interesting! I have not heard of Alert gum, though I have used other energy gums for racing and other “Yikes, my eyes will not stay open” moments. I’ll have to give it a try 😉
I try to run first thing in the morning so my workout out is part of my routine- but I do have coffee first! I know that during the week I need to be done with my run no later that 6:30 so that kind of motivates me to get out the door. The caffeine gum sounds interesting!
I’m so very lucky that I can squeeze in runs sort of when I want to, but yes, because it’s not at a set time, I can be a terrible workout procrastinator too. Much of that is tied to the weather: too hot, too cold, too wet, yadda, yadda.
But I don’t chew gum. I was a fiend about it when I was younger, but eventually gave it up (much like soda) & have never felt the need for it again.
I have heard about behavior chains — my problem is that for the most part, I don’t really have a routine!
Hmm…I don’t see the problem with your routine! Especially because that’s my routine! Sure, it would be great to just bounce out of bed and head out the door, but that’s not all that appealing! LOL!
Yep, your morning routine sounds much like mine which is how I’ve slipped from an early morning runner to midday 😉 I’m working on correcting that but the brutally cold weather is not helping my motivation!
Social media can suck so much of my time! When I get home from work I put my phone away and get dressed for my workout. As soon as I look at social media, I know I’m about 50% less likely to get my workout done!
Well your routine sounds a lot like mine ha ha. It helps me to stay motivated knowing that people are out there waiting for me for our runs. I’ve not tried caffeine gum I wonder if I could run and chew at the same time lol
So weird how social media is a big part of our lives. I am guilty of it too. The first thing I do when I wake up is check Facebook and my email. However, during the school year I barely get a chance to check it during the day. Then after work sometimes I am just too tired to do so.
What races are you planning to run this year? I know Gasparilla in February but what else?
I am definitely a procrastinator and I have to force myself to get out there sometimes, so having routines is key! I’m not a big caffeine gal since I hate the taste of coffee, but the Alert gum looks intriguing…
When I workout in the afternoon, I come home and immediately change into my running gear. If I sit on the couch and turn on the TV, I’m done for. I get sucked into channel surfing, and the cat wants to snuggle after I’ve been gone the whole day.
Oh man, I can definitely be a RUNcrastinator!! Especially when it’s cold. I mean, it’s just so warm and cozy inside….. lol I’ve also discovered that I’m a core workout procrastinator. They’re in my programming to do after a run …. but, I get done, I stretch (hey, at least I’m doing that!), and then I want out of those clothes and a shower and coffee…. *sigh* I know that I just need to focus and just do it. I did this morning and it sucked/was great! lol
I’ve never tried that gum. That might be worth checking into for those long runs when I start to feel like I’m lagging. I always chew gum on the run so it won’t be anything different!
I’m going to start setting a timer in the morning, after I get up early, to keep me from going over time. My biggest distraction is internet stuffs. Lol
I have never heard of that gum! I am currently drinking a cup of coffee while doing some blogs as I type this. I think well this coffee should get me motivated to get on that treadmill(well I hope so anyway). I will need to check that gum out, then I will have no excuse.I have tried run gum and I do not think that makes a difference.
OH MY I think I need some of that gum… thanks for writing this! I struggle with procrastination in every single area of my life!!!
I need some time after the rush of getting everyone up and out the door LOL, so I’m definitely one to sit and drink my coffee before working out. I’m trying to make that productive social media/blog time instead of aimlessly scrolling through facebook, but well, I’m a work in progress…
I was a huge workout procrastinator while I was on vacation… and I don’t know why that surprised me, because I procrastinate at most everything! I’ll need to look for that gum, I hadn’t heard of that brand.
That gum sounds like just what I need!!!
Well hello, Master Procrastinator. Meet the Great Procrastinator! I am so guilty of slacking, slacking, slacking in the mornings and sometimes it’s then too late to get a run or a workout in. As of now I’ve been up for 3 hours, finished watching last night’s Dateline, am on my 4th cup of coffee and still haven’t gotten ready for my run! I haven’t tried the caffeine gum…sounds interesting!
Making working out a habit, it is just second nature. I wish I could run in the morning but my job hours just don’t work. So it is afternoons for sure except Sundays where I run in the morning. Now if I could just be as solid with my diet!