Do you have trouble reaching your goals? Do you lack willpower? Do you procrastinate? If so, you are not alone. Many people struggle with this. Some common challenges are losing weight; eating right, cleaning, spending, studying for tests, stop drinking/drugging, saving money, etc.

The good news is there are things that you can do to improve. In order to do this, you need to resist temptation or delay gratification. This is easier said than done. There are so many things that could distract us from achieving our goals? What is your biggest distraction? This is what keeps you stuck.

Learning how to improve willpower over time can be done. Just remember that it doesn’t have to be all or nothing. No one expects you to study, clean, exercise or eat right all the time. You need breaks and moderation is the key. Just like with exercise, the more you do it, the easier it becomes over time.

It is important that you know what it is that you’d like to accomplish. According to research from the American Psychological Association (APA), there are 3 things you can do to help you reach your goals: 1) Determine why you want to change and set a specific goal 2) Check your behavior while aiming to reach that goal and 3) Practice willpower to help you get there.

Here are 7 Steps to help you to stop procrastinating (APA).

  1. Stick to one goal. If you have too much on your plate, it will be overwhelming and will be difficult to accomplish anything.
  2. Stay away from temptation. Figure out what keeps you from staying on track. Is it spending time surfing the net, Facebook, or Intstagram? Are there friends or family members that get in your way? Would it help if you turned off your phone for a while? Do you keep junk food or alcohol in the house?
  3. Set a specific plan. Try to figure out ways ahead of time to resist temptation. Know what you’ll say to people who may stand in your way, or decide when to turn off the phone.
  4. Keep track of how you are doing. Set realistic goals and break them down into small achievable parts. If you keep track, you are more likely to achieve your goals.
  5. Reward yourself when you reach a goal. Find activities you find enjoyable to do so. Be sure your reward isn’t contrary to your goal (example, don’t eat a cake if you’ve lost weight).
  6. Get a good night’s sleep. You will be able to do what you need to do more efficiently if you are well rested.
  7. Get help from others. Let people know what your goals are. Choose people who will help you stick to them, vs. sabotage them. They can give you strength when you are struggling.

If you need help with willpower or procrastination, therapy can also help. Please call me at 713-304-6554 if you or someone you know is struggling.

Take care,

Debbie