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9 TIPS THAT WILL HELP YOU TO STOP PROCRASTINATION

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9 TIPS THAT WILL HELP YOU TO  STOP PROCRASTINATION

Human beings are complicated , we do not do things on deadline and later cry about the same. It is very natural to procrastinate but sometimes procrastination turns into a serious issue as you start missing the important deadlines leading to poor performance at work and your personal life gets affected as well . 

Delaying work, putting off things, making excuses, hiding from work is procrastination and it is one of the major blocks that comes between our goals. It is very important to stay focused and work on our goals else procrastination can lead to downfall . 

Here are some of the tips that will help us to stop procrastination : 

  • Assign a place for your work , where you can only think about your work . You can also go to the library or somewhere quiet where you can easily focus without many distractions.
  • Break down your work and create timeline specific deadlines for every part of the project. This will help you celebrate small achievements and focus on the next one. 
  • Disable social media notifications and mute your phone for the time you are working. This will help you focus better in absence of constant popping up of notifications.
  • Spend time with people who motivate you to work hard. Talking with them will give ideas on how to work efficiently. 
  • Ask your friend to be your study/work partner. This will give you company and together you both can finish the work quickly and efficiently. 
  • Talk to people who are already successful in the field you are working on. Their tips and tricks can save a lot of your time. 
  • Talk to other people about your goals . If others know your goals, you will think twice before procrastinating them as you will have to update them about your progress. 
  • Maintain a TO DO list and at the end of the day tick mark the tasks that you manage to do that day . This will increase your efficiency. 
  • If you have been procrastinating for  a long time, it might mean that you are not passionate about your dreams. So, before you start working again re- clarify your goals. 

Procrastination leads to failure so everytime you think of procrastinating any task, remember to think of the consequences that you might have to face.

AASTHA SINGH

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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