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Writer's pictureJulia Haimovich

Breaking the 'I'll Start Tomorrow' Cycle: Embracing a Healthier Lifestyle Today


Putting off adopting a healthier lifestyle, cleaner eating habits, and relaxation practices is a common phenomenon in today's fast-paced world. We often find ourselves saying, "I'll start tomorrow." This procrastination can be attributed to a combination of psychological and physiological factors. In this discussion, we will explore the reasons behind this delay and how scientific findings can help us make positive changes.

The psychology behind procrastination:

The psychology behind procrastination is multifaceted and driven by several factors. First, the instant gratification bias ingrained in human nature leads us to seek immediate rewards. Unhealthy habits often provide instant satisfaction, making clean eating and relaxation practices less appealing due to their delayed benefits. Second, lacking intrinsic motivation can deter individuals from making lifestyle changes when they don't perceive immediate advantages. Additionally, fear of change, stemming from the unfamiliar and the unknown, serves as a powerful psychological deterrent, making us gravitate towards familiar, albeit non-beneficial, habits. The perception of adopting a healthier lifestyle as time-consuming in our busy modern lives contributes to procrastination. Lastly, self-control is a limited resource, making it challenging to resist unhealthy temptations, further fuelling procrastination consistently. 1

The physiological reasons for procrastination:

Procrastination in adopting a healthier lifestyle is not only influenced by psychological factors but also by physiological aspects. First, unhealthy habits tend to become deeply ingrained due to habit formation, making them challenging to break. This is attributed to the reinforcement of neural pathways over time. The unified triple brain network model proposes that the connectome-based foundation of procrastination may stem from irregularities in the self-control network, involving the dorsolateral prefrontal cortex (DLPFC), the emotion-regulation network, involving the orbital frontal cortex (OFC), and the episodic prospection network, which encompasses the para-hippocampus cortex (PHC). Additionally, procrastination has been linked to the disruption of neural circuits between the frontoparietal network (FPN) and the subcortical network (SCN), as well as between the FPN and the salience network (SAN), based on the functional characteristics of the brain. 2

Additionally, brain chemistry plays a significant role, as engaging in pleasurable activities triggers the release of dopamine, which reinforces these unhealthy habits. When individuals opt for a healthier lifestyle, the absence of these neurochemical rewards can make it less appealing. Stress, as a physiological response, contributes to procrastination by releasing cortisol, a hormone that can lead to cravings for high-sugar and high-fat foods as a coping mechanism. Furthermore, a lack of sleep can disrupt the balance of hunger-regulating hormones, making it difficult to resist unhealthy food choices and further perpetuating procrastination in adopting healthier habits. 3

Evidence-Based Findings for Positive Change:

Overcoming the procrastination associated with adopting a healthier lifestyle involves recognising the power of habit. Understanding the role habit formation plays in our lives empowers us to replace unhealthy habits with healthier alternatives. Research demonstrates that with consistency, new habits can be formed over time, providing hope for positive change. Furthermore, employing scientifically proven behavioural change techniques, including goal setting, self-monitoring, and positive reinforcement, can significantly enhance motivation and self-control, making lifestyle changes more attainable. 1

Mindfulness and relaxation techniques, as supported by scientific findings, offer a powerful tool for reducing stress, improving sleep, and enhancing overall well-being. These practices can be seamlessly integrated into daily routines, bolstering psychological resilience and promoting relaxation. Effective time management skills can dispel the misconception that adopting a healthier lifestyle is too time-consuming. By identifying pockets of time for healthier activities, individuals can take proactive steps toward change. 4

Scientific evidence underscores the long-term health benefits of a balanced diet, including a reduced risk of chronic diseases, heightened energy levels, and improved cognitive function. Understanding these benefits can serve as a motivating force for individuals to make dietary changes. Lastly, seeking social support through engagement with a supportive community or professional guidance can facilitate lifestyle changes. Research suggests that the presence of a supportive network can elevate motivation and increase adherence to new habits, reinforcing the importance of social connections in the journey toward healthier living. 1,

The delay in adopting a healthier lifestyle, cleaner eating, and relaxation practices can be attributed to psychological and physiological factors. However, scientific findings offer valuable insights into how individuals can overcome these barriers and make positive changes. Recognising the psychological drivers of procrastination, utilising behaviour change techniques, and understanding the benefits of a healthier lifestyle can lead to more successful and sustained changes. With commitment, education, and support, individuals can break free from the cycle of "waiting for tomorrow" and start their journey toward a healthier, more fulfilling life today.

1.     Pal A, Godbole A. PROCRASTINATION: A MISERABLE TENDENCY OF MODERN ERA.

2.     Zhang S, Liu P, Feng T. To do it now or later: The cognitive mechanisms and neural substrates underlying procrastination. Wiley Interdisciplinary Reviews: Cognitive Science. 2019 Jul;10(4):e1492.

3.     Costa C. Procrastinate no more. How to overcome procrastination with machine learning. An exploration of design as a bridge between data science and human beings.

4.     Gautam A, Polizzi CP, Mattson RE. Mindfulness, procrastination, and anxiety: Assessing their interrelationships. Psychology of Consciousness: Theory, Research, and Practice. 2019 Nov 7.

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