Procrastination
Can't get started? Move first.
🌅 Coach Sunny: "You don't have to feel like it. Shoes on, door open. That's the win."
How moving can help
Our thesis is motion before motivation: a small, finished workout is a win you can carry into the task you've been avoiding. Honestly, we haven't found a trial that tests exercise on procrastination directly. What the research does show is that a single bout of exercise has a small positive effect on cognitive performance, during and after the session (Chang 2012), and that regular exercise raises feelings of energy (Puetz 2006).
Your next 15 minutes
- Set a 10-minute timer and move (walk, push-ups, stairs).
- The moment it ends, do 5 minutes of the dreaded task.
- Usually you'll keep going. If not, 5 minutes still counts.
From the original Exercise Is The Answer: "if you have the time to read this, get off your butt right now and do 10 pushups. Seriously, actually do it. Now."
Start the free 21-day habit builder →The research (verified against the published abstracts)
- Chang YK et al. (2012). The effects of acute exercise on cognitive performance: a meta-analysis. Brain Research 1453:87–101. doi:10.1016/j.brainres.2012.02.068
79 studies. A single bout of exercise had a small positive effect on cognitive performance (g = 0.097) during, immediately after and after a delay. Larger effects are possible for specific outcomes and exercise parameters. - Puetz TW, O'Connor PJ, Dishman RK (2006). Effects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis. Psychological Bulletin 132(6):866–876. doi:10.1037/0033-2909.132.6.866
Regular exercise increased feelings of energy and reduced fatigue versus control (mean effect Δ = 0.37). Caveat: studies with a placebo control that tested exercise alone found no effect.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.