WHY WE PROCRASTINATE: WHAT THE RESEARCH SAYS AND HOW TO COMBAT THIS WITHIN YOUR NUTRITION
Lots of meat on the topic of procrastination is below, so before you put off (see what I did there? 😏) reading the whole blog post, here’s what you’re in store for:
Learning about what procrastination is, and what the research and evidence tells us about this habit
How procrastination often manifests in nutrition habits
Tips to implement around your nutrition-based procrastination
Let’s dive in…
Procrastination is a complex behavior that often feels counterproductive (having something you know you should do, yet it does not get done), especially when we know that a task or to-do needs to get done. Yet, we regularly delay it. There are several psychological and neurological reasons for why we procrastinate, even when the tasks in question are important or even urgent.
WHY WE PROCRASTINATE
1 | EMOTIONAL REGULATION AND AVOIDANCE
One of the primary reasons we procrastinate is to avoid the negative emotions that come with certain tasks. According to research, procrastination is driven largely by emotional regulation. When we procrastinate, we are trying to avoid feelings like boredom, frustration, anxiety, or fear that can be associated with starting or completing a task. We’d rather experience the temporary relief of avoiding the task, even though it can cause long-term stress.
For example, if a task feels overwhelming or unpleasant, our brains will prioritize immediate emotional relief over long-term success, leading us to delay taking action.
2 | THE TEMPORAL DISCOUNTING EFFECT
Procrastination also ties into temporal discounting, a psychological concept where we tend to favor short-term rewards over long-term goals or rewards. A task that is unpleasant or requires effort today may seem less appealing than a more immediately gratifying activity, such as scrolling through social media, watching TV, or even doing less important tasks. We discount the long-term benefits of completing the task in favor of the short-term pleasure of avoidance.
This tendency is rooted in how our brain evaluates rewards and the dopamine system. Tasks that promise immediate gratification activate the brain’s pleasure centers, whereas tasks that are more effortful and delayed often don't feel rewarding in the same way. Thus, procrastination is, in many cases, a fight between the "now" and the "later.”
3 | PERFECTIONISM AND FEAR OF FAILURE
Interestingly, procrastination can sometimes be driven by perfectionism. People who have perfectionistic tendencies may delay starting a task because they are afraid it won't be done perfectly or that they won't be able to meet their own high standards. This leads to “analysis paralysis,” where the fear of failing or not achieving the desired outcome prevents them from even starting.
Research shows us that procrastinators often have lower self-compassion and are more likely to see setbacks as evidence of their failure. This negative self-view contributes to a cycle of avoidance – eek.
4 | COGNITIVE LOAD AND DECISION FATIGUE
Another reason we procrastinate is related to cognitive load. When we have too many things to think about or tasks competing for our attention, it can feel overwhelming. This is when we experience decision fatigue, where the mental effort of making decisions depletes our willpower. When faced with a large number of tasks or complex decisions, our brain may "shut down" to preserve energy, making procrastination seem like the easier option.
This is why we’re often more likely to put off tasks when we’re already overwhelmed or when there are too many competing priorities.
NUTRITION-RELATED PROCRASTINATION
Procrastination in the realm of nutrition often shows up all the time. A handful of scenarios that may feel familiar:
MEAL PLANNING AND PREP
Even though we know planning and preparing our meals will save time and help us make choices that are more aligned with our goals and values, it’s easy to procrastinate because it feels like a time-consuming task or because we’re worried we won’t be able to follow through perfectly. The emotional avoidance of dealing with the effort, combined with the temptation of convenience (ordering takeout, snacking on something easy), makes procrastination a strong force.
GROCERY SHOPPING
We put off grocery shopping, knowing it’s necessary to stock up on healthy foods, but the task can feel tedious or overwhelming. Procrastination here is often fueled by the anticipation of spending time on a less gratifying task, coupled with the lure of fast, easy options.
TRACKING MACROS
For those who are currently tracking macros, procrastination can be triggered by decision fatigue (the constant input of data) or the fear of judgment (feeling guilty if a tracking day "isn’t perfect"). Even though tracking can offer great insights into food habits, the idea of doing it every day may feel like too much, especially if you're not used to it. (Yes, all of these reasons are valid, and I’d also add that in the case of tracking, like in other instances, the benefits can outweigh the temporary discomfort.)
STICKING TO NUTRITION GOALS WHEN LIFE GETS BUSY (OR STRESSFUL. OR YOU’RE ON VACATION. ETC. ETC.)
When life gets chaotic and routines get thrown off, sticking to nutrition goals (like eating meals sitting down, getting enough protein, or avoiding mindless snacking) can feel like an overwhelming task. The immediate reward of eating whatever is convenient wins out over the long-term benefits of making progress – no matter how small the increments – toward your goals. (Psst…creating a set of minimums around your personal goals or even general wellness can be an excellent way to combat this.)
HOW TO OVERCOME NUTRITION-RELATED PROCRASTINATION: ACTUAL TIPS TO BE ABLE TO IMPLEMENT AS SOON AS TODAY
USE THE 5-MINUTE RULE
If you’re finding it hard to start, commit to spending just 5 minutes on the task. (This is my personal favorite way to combat a task I’m putting off, especially when it has to do with tidying/cleaning a space that I’ve been putting off.) For example, spend 5 minutes planning your meals or prepping your lunch. Once you get started, you might find it easier to continue (the power of momentum!). This strategy takes advantage of the low barrier to entry and can help overcome the initial resistance.
BREAK TASKS INTO SMALLER STEPS
There can be a lot of overwhelm in the idea of huge tasks, like meal prepping for an entire week. Break these it down into smaller, manageable steps. For instance, start by chopping veggies for one meal, or just plan your breakfasts for the week. These smaller wins help combat procrastination by making the task seem less daunting.
MAKE IT (DARE I SAY…) ENJOYABLE
One reason we procrastinate is that the task doesn’t feel fun or enjoyable. Try to make your nutrition tasks more enjoyable by listening to music or a podcast while cooking, turning grocery shopping into a challenge (how quickly can you shop and make it fun?), or experimenting with new spices or recipes to keep meal prep fresh.
CREATE A ROUTINE
Set a specific day or time each week for meal planning and prep. If it’s already part of your routine, it has a better chance of becoming automatic, and you won’t give yourself the chance to procrastinate. Treat it like a non-negotiable appointment in your calendar.
REDUCE DECISION FATIGUE
If deciding what to eat every day is overwhelming, plan your meals ahead – if you are tracking macros, pre-tracking can be an excellent strategy to streamline this. Use simple recipes, batch prep your food, or repeat meals throughout the week to reduce the mental effort required. Having a go-to list of nutritious meals makes it easier to stay on track without the constant stress of decision-making.
SET REALISTIC EXPECTATIONS – AND ALLOW FOR FLEXIBILITY
If you’re worried about perfectionism (e.g., tracking everything perfectly), allow some flexibility. You don't need to be perfect to make progress. The goal is consistency, not perfection. Remember, small, realistic steps will lead to bigger wins over time.
SO: procrastination is a natural response to tasks we perceive as uncomfortable or overwhelming, but when it comes to nutrition, we don’t have to let that stop us from making progress. We can overcome procrastination and build lasting habits: the key is to recognize when procrastination is creeping in and take action — even if it’s just starting with small, manageable steps.
