Commit to be Fit: Set small, attainable goals for success

I just read a story about the author of 'Les Misérables,” Victor Hugo. In the summer of 1830, it is reported that Hugo had promised his publisher a completed book within a year.

Instead of working on his deadline, Hugo enjoyed hosting guests, going out for dinner parties and pretty much doing anything but writing. When the publisher had not received any updates on his work, Hugo was given the seemingly impossible task of completing the book within six months.

Not wanting to disappoint, Hugo proceeded to lock his clothes away in a chamber of his home so he would not be tempted to leave his house. With only a shawl, a bottle of ink and his goal, Hugo set out to complete his book, 'The Hunchback of Notre Dame,” weeks before his deadline.

Procrastination can be described as the state of acting against your better judgement. It is when you do one thing even though you know you should do something else; preventing you from following through. Why do we do this? Because our brain prefers instant rewards to long-term payoffs.

The excitement of setting goals for our future self can be exhilarating. For example, have you ever gone to bed imagining how you will look and feel once you achieve your weight-loss goal? Before you fall asleep you think about all the things you will do this week to achieve your goal: exercise in the morning, pack salads for lunch and abstain from alcohol. But when you wake up and you are no longer making goals for your future self, but instead making decisions for your present self- it becomes more difficult.

Why? Because your present self really likes instant gratification. Without keeping your end goal in mind, it's much easier to hit the snooze button and sleep through your morning workout. It's also much easier to grab a glazed doughnut in the break room and more fun to have a drink with your friends at the end of the day.

All of a sudden everything you set out to do the night before has been derailed because of the pleasure you receive at the time of giving into instant gratification.

To beat procrastination, most of us to can't lock ourselves away like Victor Hugo did. But knowing how our brains prefer instant gratification, try these strategies.

' Create 'Commitment Devices:” Hugo created what psychologists call a 'commitment device” when he locked his clothes away. How could you create a device to help you reach your goal(s)? Identify your distractions. If it's games on your cell phone or computer, delete them. Watching too much TV? Unplug it. Junk food in the house ... don't buy it.

' Recognize and reward your good decisions: Since we usually receive instant gratification with our unhealthy behaviors, start rewarding yourself for healthy actions. It could be as simple as telling yourself 'good job,” or purchasing a new workout top if you consistently (not perfectly) eat healthy, or treating yourself to a massage if you work out most days during the month.

' Create and share your intentions: Create and share specific timelines for your actions. 'I will work out at 7 a.m. for 30 minutes at my local gym Monday, Wednesday and Friday this week.” Find a workout partner, join an exercise class or get a personal trainer who knows your goals and will help keep you accountable.

Making small attainable goals and rewarding yourself when you achieve them may be the instant gratification your brain needs to stay on track. You can do it!

' Kylie Alger is a certified wellness coach and co-owner of The Well-Woman: Body, Mind & Spirit. Comments: kylie@thewellwoman.org