Ask Dr. Mini: Self-Discipline, Procrastination, and How to Stay on Top of Fitness Goals During the Holidays

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How do I improve my self-discipline?

“I’m working on building my self-discipline. I seem to do better at work when I’m hitting my goals and receiving affirmations from my bosses. What are ways I can improve my self-discipline and ‘reward’ myself to keep building on my progress?”

Self-discipline is an incredible way to show yourself that you matter. Hitting goals and receiving validation from your boss feels rewarding and can feel really great in the moment. It can also enhance self-confidence. However, in talking about self-discipline, it’s worth understanding the difference between self-confidence and self-worth.

One thing I want you to consider is why you’re pursuing your goals in the first place. 

You can reward yourself with external things like a shopping trip, spa day, or cake—but doing so generally only builds confidence. These external drivers tend to be fleeting and aren’t always consistent. 

When we rely too heavily on external motivators—for example, affirmations, physical appearance, grades, and so on—we run the risk of deviating from where true self-worth and happiness are. 

The real lasting reward comes from rewarding yourself in a way that aligns with your self-worth. It’s the difference between saying “I did it” (self-confidence) and “I’m worth it” (self-worth). 

Rewarding self-worth comes from intrinsic motivation—the feeling, the emotion, and the value that you, and only you, get to experience as a result of your self-discipline.

So, to answer your question on how to reward yourself, try to connect with being present and attuned to how incredible it feels to stay committed to your goals. Whether you succeed at your goal or not, the feeling will always be present because you know you put in everything you can to succeed. And that is the ultimate reward! 

How do I stop procrastinating as much?

“I have a really hard time with procrastination. Even though I know I’ll be better off getting my work over with, I just freeze up and can’t seem to get started when I should. Do you have any tips on how to deal with this?”

Almost everyone procrastinates at one point or another. However, when we develop a habit of putting off necessary actions, procrastination can affect our well-being.

First, it’s important to know what your reasons are behind procrastinating so you understand how to better address them.

Here are the top reasons why we procrastinate:

• Feeling bored

• Lack of belief in your abilities

• Fear and anxiety

• Perfectionism

• Distractions

Once you understand your personal reasons for putting something off, you can think about how to more effectively address them and reduce your odds of procrastinating. Below are some tips:

1. Stop labeling yourself.

2. Just start.

3. Break the task down into small, manageable chunks.

4. Get organized.

5. Increase your motivation.

6. Get support.

When you identify yourself as a procrastinator/lazy/etc., you’re more likely to give yourself permission to maintain this habit. 

Practically, sometimes you just have to start. Look for something small that you can do toward your goal—even the tiniest step is a great way to build momentum and increase your motivation.

Any tips for staying on track with fitness goals over the holidays?

“I’ve been doing pretty good at meeting my fitness goals the past several months. However, I am really nervous about staying on track over the holidays, as I have a lot of events I need to attend. How do you stay on track over the holidays?”

The holiday season can be a challenging time to maintain your fitness routine. With festive gatherings, delicious food, and busy schedules, it’s easy to let your workouts and healthy eating habits slip.

That said, joining in family and friends’ gatherings is important and participating doesn’t mean you have to sacrifice your fitness goals. Staying on track is most successful with a bit of planning and preparation.

Here are some tips to help you stay on track:

Prior to events

• Schedule workouts. Block out time in your calendar for workouts, just like you would for any other important appointment. Most gyms are open for the morning, so get it in early.

• Meal prep. Prepare healthy meals and snacks in advance to avoid unhealthy temptations. I like to eat a few of my “on track meals” before events to avoid going in hungry and deviating too far off plan.

• Hydrate. Drink plenty of water throughout the day to stay hydrated and curb cravings.

During the event

• Portion control. Be mindful of portion sizes, especially with holiday treats. Try all your favorite foods, but in small bites to get a taste without the need to overindulge.

• Prioritize protein. Protein-rich foods keep us feeling full and satiated.

• Limit your intake of processed foods. Opt for whole, unprocessed foods whenever possible. Choose fresh foods with volume to keep your plate full and belly happy.

With guests in town and gatherings filling up your calendar, your regular workout routine may naturally be disrupted. Still, you can stay active. Here are a few tips:

• Incorporate movement in new ways. Even if you can’t make it to your gym or regular fitness class, you can find alternative ways to stay active throughout the day. For example, take short walks or find simple at-home workout videos on YouTube.

• Turn fitness into a family-friendly affair. Engage in family-friendly activities like hiking, ice skating, or playing outdoor games. Invite everyone!

Finally, it’s also important to manage your stress levels, since stress can interfere with hunger cues and make us crave sugar and fatty foods. Two reminders:

• Take breaks. It’s OK to take a quick break and practice fast techniques to reset like meditation and deep breathing.

• Prioritize sleep. Aim for 7-8 hours of quality sleep each night to support your physical and mental health.

Remember, the holidays are a time for joy and celebration. Rather than aiming for perfect execution, adopt more flexible guidelines like the tips above suggest. Know that it’s possible to still enjoy the festivities without compromising your fitness goals. Stay committed, stay positive, and most importantly, have fun!