Overcoming Procrastination - A New Study

“Just Do It.” We’ve heard the expression, and have probably told ourselves this many times, when trying to overcome procrastination, and work on healthy eating, exercise, and lifestyle. Now a new study shows that there are some very specific ways we can turn our goals into realities.

A new study in the December 2008 edition of Psychological Science shows that people are more likely to procrastinate when they think of things in an abstract way, rather than focusing on concrete, specific tasks. The study also suggests that people are more likely to get started if they focus on HOW to do something, rather than WHY they should do it. And finally, people are more likely to get started if they have a deadline.

WebMD interviewed researcher Sean McCrea about the study. From the online article: http://www.webmd.com/balance/news/20090115/concrete-ways-to-beat-procrastination

“Procrastination is a costly psychological trait that almost all people share, but it may be possible to conquer it, says Sean McCrea of the University of Konstanz in Germany, who led the team of psychologists that studied the phenomenon…
The study shows that students who answered the more abstract questions were much more likely to procrastinate -- that is, delay their answers. The researchers found that students who were focused on the concrete technicalities of a task, such as how to open a bank account, answered more quickly.
The study suggests it's easier to handle a question of how than one of why. "Merely thinking about the task in more concrete, specific terms makes it feel like it should be completed sooner," which reduces procrastination, the researchers write.
An approaching deadline can spur procrastinators into action. "It may be only when a deadline is looming that they first consider the specifics of a task, including what will be required to complete it, the context in which it will take place, and other details," the researchers write. "If thinking about a task more concretely enables people to get started, manipulating this variable directly should affect when they are likely to complete the task.”

When it comes to weight management, the old-fashioned medical approach of “scaring people straight” - by warning them all the of the dire consequences of their weight - is not as effective as focusing on the specific things that should be done. The other old-fashioned medical approach - just telling patients to eat less and move more - also would appear to be an ineffective way to help motivate people.

A better approach, supported by this study, would be to get to know an individual’s unique needs, then create very specific, detailed goals. The next crucial step is to set a follow-up appointment to create a “deadline”, to help motivate people to adopt a healthier lifestyle.

This is the approach that we have found works best with our own patients at Physicians Healthy Weight Center. Broad, vague advice to “eat less and exercise more” is next to useless. On the other hand, concrete, personalized advice, tailored to the individual, helps people get started. Having support at a followup visit is also critical to our patients’ success. Many patients admit that the positive, supportive “accountability” is a key factor in helping them improve their lives.

Lifestyle change is not an easy process, but it an achievable goal!