Procrastination is a result of our attitude toward an event or project we need to complete. It's that sick feeling in the pit of our stomach every time we think about the incomplete project. Like making New Years' Resolutions, we have good intentions but the ideas get buried, forgotten or we say "we'll do it later". Very often "later" becomes never. Or if it's a work-related project, often we end up cramming the work and burning the midnight oil the last couple of days before the deadline.

For those working in schools or in board offices, the results can be devastating. Your inaction can have a domino effect. Scrambling at the last minute to get information will only result in frustration, stress and a dent in your credibility. This pattern may be reminiscent of those formed in high school or college and many of us in adulthood have hardly changed those kinds of behaviors. Not only is procrastination stress-producing, but ultimately, it can stop us from achieving our goals.

Firstly, we need to assess if procrastination is serving a useful purpose. Perhaps we need time to think things over, research our options, make an educated decision - as in buying a new home, getting married or making a career decision. At these times, procrastination can be a useful tool in buying us time to decide on critical life situations. But too much time spent procrastinating becomes dawdling, putting off important changes or decisions - and then sometimes it may be too late. It's true, timing is everything.

The main reasons for procrastination are:

• Perfectionism - we're afraid to start a project because we don't have all the information, it has to be perfect. We have to be perfect - an impossible task which very often keeps us from forging ahead.

• We dislike the project or the person who gave us the project.

• We schedule a task when we're tired.

• We're afraid of failure

• Our goals may be half-hearted

• We're disorganized and can't seem to see our way out of the muddle.

So what can we do to get over that nasty "P" word and forge smoothly ahead like a canoe in water? To begin, we need to ask ourselves the questions:

• What purpose does my procrastination serve? Will it help me succeed?

• What would I like about the put-off job once I've started it?

• What wouldn't I like about it?

• What would be the consequences if I continue procrastinating?

• What have I done in the past to overcome procrastination that might work for me now?

If all this self introspection doesn't move you past your self imposed brick wall, it's time for action! Use positive self talk to change attitudes. Institute a "I'm Taking Action Now" voice instead of a "I'll Do it Later" voice. You can say to yourself:

• DO IT NOW! - Repeat several times

• I'm up for the challenge!

• It doesn't have to be perfect!

• What a challenge!

• I'll divide the large task into small mini tasks and tackle each one, one at a time.

• I'll write down all my tasks - in one place, prioritize them, then START.

When you do START, you will see how good it feels. Anchor those feelings within you, keeping them strong - the keys to unlocking the steel door of procrastination.

Contributed by: Rosalie Moscoe - R.N.C.P.
Rosalie Moscoe, R.N.C.P. is a wellness consultant, registered nutritional consultant and professional speaker.
rosalie@healthinharmony.com
416-636-1560 or 1-800-506-4333
Visit www.healthinharmony.com

Exercising At Home

Home exercise is the third most-reported physical activity after walking and gardening. A survey by the Canadian Fitness and Lifestyle Research Institute shows that one-half of Canadian men and women did home exercise in 1995, a substantial increase since 1981, when only one-quarter reported exercising at home. Weight training, which can also be done at home, increased significantly as well, from 5% in 1981 to 23% in 1995.

A major advantage of exercising at home is convenience, especially for parents and other individuals who face considerable time pressures. Many find home workouts easier to fit into their hectic schedules. Edmund Burke, editor of Complete Home Fitness Handbook (Human Kinetics Publisher), lists other pluses of home exercise:

• people do not have to go out to a club;
• they do not have to stand in line to use a machine;
• they can exercise in a comfortable environment, away from raging blizzards, scorching heat, or downpours;
• they can have a safe workout in the security of their home;
• they won't be self-conscious, especially if they are carrying a few extra pounds;
• they can have clean equipment that only they use;
• they are not bombarded with loud music they may not like;
• they have the flexibility to exercise when they want, without arranging babysitting or juggling schedules to allow all family members to do their own physical activity.

A 1994 year-long study of 350 subjects at Stanford University School of Medicine compared the effectiveness and adherence of a group of supervised home exercisers and a group who reported for a group session at the university. Researchers found that regardless of exercise intensity, the home exercise group reported significantly greater adherence than those in the university-based program.

Nonetheless, people sometimes have trouble starting and staying with an exercise program. Burke says this happens because they're unprepared. They need to "think through the process and formulate a plan." What kind of activity do they like to do? What is their physical activity or exercise goal? Health? Fitness? Improved appearance? What time of day would be most convenient? How do they stay motivated to be active on a regular basis? As people answer these important questions, they are on the way to setting realistic goals and are setting themselves up for success.

The next step is simply to include their workout in their daily planner and keep their commitment, just as they would any other appointment.

The Institute gratefully acknowledges the financial contribution of the Fitness/Active Living Unit of Health Canada toward the Lifestyle Tips series

Contributed by: Canadian Fitness and Lifestyle Research Institute/ Institut canadien de la recherche sur la condition physique et le mode de vie
Tel: (613) 233-5528 x24, e-mail: ccraig@cflri.ca, URL : http://www.cflri.ca

An Interview Tip

Do you sometimes sense awkwardness when being introduced or speaking with someone for the first time? A good rule of thumb to remember is to look directly between the nose and two edges of the forehead, as though it were a triangle.

Go ahead and try it… guaranteed to contribute to that first positive impression!

Contributed by: Cindy Larocque, RPR, The Pollack Group