Couch Potato? A Quick Guide to Beating Procrastination

Practical ways to get things done, without guilt.

About a year ago, I sustained an injury that took three months just to begin healing. During that time, I couldn’t exercise, use stairs without help, or stay active for long without getting tired. I followed my doctor’s orders: rest, sleep, and limit movement. And I got really good at doing nothing.

But when the rest period ended, I was stuck. I had no motivation to exercise again. Every stretch hurt. Every step felt like a chore. And the recliner? It felt a lot better than the treadmill. I’d become a full-fledged exercise procrastinator.

What Is Procrastination?

Procrastination is the act of delaying or avoiding tasks—especially the important ones. Is it laziness? Sometimes, maybe. But more often, it’s a complex response tied to things like fear, anxiety, perfectionism, or even pain. You might know exactly what needs to be done... and still find yourself doing everything else instead.

Sound familiar? Let’s look at some common reasons we procrastinate:

• Anxiety: Sorting through your late parents’ belongings brings up painful memories—so you avoid the task entirely.

• Fear: If you empty the closet, you might not finish sorting, and it’ll just be a bigger mess.

• Pain: The idea of stretching and moving sore muscles makes your recliner seem like the only logical choice.

• Overwhelm: The project feels too big, and you don’t even know where to start.

• Lack of motivation: “Why bother? It won’t make a difference.”

  
  

The Honest Truth

If nothing changes, where will you be a year from now? Still in the same spot—literally and figuratively?

For me, choosing rest and comfort every day leads to weaker muscles, more stiffness, and less ability to do the things I love. But when I imagine myself a year from now—active, strong, and traveling—that’s the version of me I want. And there’s only one path to get there: start moving.

Maybe for you it’s not exercise, but clearing out the garage or organizing a closet. If you don’t begin, what will it look like next year? Probably the same—or worse.

So what can we do?

Quick Wins to Beat Procrastination

1. Start Small

Big projects feel overwhelming. The trick? Break them into bite-sized pieces. My granddaughter can’t clean her entire room at once, so her dad helps her do it in parts—one side at a time, then the closet, then the drawers. It works for adults too. Pick one drawer. One stretch. One step. Then build from there.

2. Find Your Motivator

This one’s key. What’s your reason to start? For me, exercise isn’t fun—but traveling with energy and strength is. Cleaning the garage might not thrill you, but having space to park your car or find things easily might be your motivator. Figure out your "why," write it down, and post it where you’ll see it. Revisit it often.

3. Stay on Track with Accountability

Consistency is tough—unless someone’s watching. A trainer, a class schedule, even a posted garage sale date can keep you on track. Accountability doesn’t have to come with guilt. A life coach or supportive friend can help you stay focused and celebrate your progress.

4. Reward Yourself

Knowing there’s a reward at the end can boost your motivation at the start. Maybe it’s getting your car in the garage before winter. Maybe it’s how great you feel after time in the therapy pool. Or maybe it’s treating yourself to new workout gear, fresh flowers, or a new book. Even small rewards can go a long way.

There’s always more to learn about procrastination—but the most important lesson?

Just begin. Start small. Start today. Your future self will thank you.