It’s finally February, which is great news. However, being several weeks into the new year might mean your resolutions have gone out of the window, which is not such good news.
How can you best get back on track if your motivation is in freefall and you’re putting off doing what you know will make you feel better? We caught up with Gary Carpenter of MYM Fitness, one of our newest member service companies, to ask him for advice.
Procrastination is sneaky
It often disguises itself as "self-care" or "waiting for the right time." And let me tell you, I get it. In a high-pressure job like policing or emergency services, it's easy to convince yourself that you deserve to put things off because you're burned out, stressed, or overwhelmed.
Yes, you absolutely need to take care of your mental health and allow yourself time to recharge. But there's a fine line between taking a break to recover and using it as an excuse to avoid doing what needs to be done. If weeks (or months) are going by and you're not moving forward with your fitness, mindset, or personal goals, it's not self-care-it's procrastination.
Here's how to break the cycle:
Get honest with yourself: Are you genuinely resting, or are you delaying because you're uncomfortable with taking action? Remember, progress isn't always about massive steps-it's about consistent ones.
Remember your why: Why did you want to start this journey in the first place? Keeping your goals front and centre will help you overcome that pull to "leave it for tomorrow."
Set non-negotiables: Decide on one thing each day that gets you closer to your goals, whether it's prepping meals, taking a walk, or checking in with your mindset.
Focus on small wins: Can't commit to a full workout? Start with 10 minutes. Don't feel ready for a major life change? Focus on one habit today. Small steps still count as progress – and on that note…
The Power of Ticking a Box
Whether on paper, your phone, or my app, physically ticking off a completed task can have a massive impact.
Seeing progress motivates you. Each tick is a win, a reminder that you're showing up for yourself daily. It also builds habits; repeating tasks consistently ingrains them in your subconscious until they become second nature. And of course, it feels good. That little dopamine hit from ticking a box is satisfying and encourages you to keep going.
So if you’re struggling with big goals, start small. Choose one habit to track, like drinking more water or completing a daily workout. Use a tracker and tick it off each day. If you miss a day, highlight it as a motivator to stay consistent.
This simple act has helped me and my clients stay focused and achieve goals. Start small, stay consistent, and watch its impact on your progress.
If these tips feel useful and relevant, you might like to know that Gary is offering BTP Federation members 20% off his online coaching programmes. Find out more here: https://btpolfed.org.uk/mym-fitness