The Art of Procrastination

Ah, procrastination – that ever-present companion in our lives. We've all been there. Staring at a looming deadline, knowing we should be working, but somehow finding ourselves deeply engrossed in a YouTube video about cats playing piano. It's a common human experience. But why do we procrastinate? The answer, it turns out, goes beyond mere laziness and poor time management. It rests deep within our brains.

At the heart of procrastination lies a fascinating tug of war between two brain regions: the limbic system and the prefrontal cortex. The limbic system, often referred to as the "emotional brain," is responsible for our immediate desires and emotional responses. It's the part of your brain that craves instant gratification, prompting you to choose Netflix over a work assignment.

On the other side, we have the prefrontal cortex, the brain's executive control center. This area is responsible for planning, decision-making, and long-term goal setting. It's the voice in your head saying, "Finish that report; it's due tomorrow." But sometimes, it struggles to compete with the siren call of the limbic system.

Research has been pivotal in understanding this dynamic. A study by Gustavson et al. (2020) in the journal "Psychological Science" suggests that procrastination is not merely a time management issue but is deeply rooted in our neurobiology. This study, along with others, indicates that individuals with a more dominant limbic system are more prone to procrastination, as they prioritize immediate rewards over long-term goals.

Dr. Timothy Pychyl, a leading expert in the field, has contributed significantly to our understanding of this phenomenon. Dr. Pychyl's studies have shown that procrastination is often tied to the emotional aspects of task avoidance. In his research, he emphasizes the role of emotions and self-regulation in procrastination. It's not just about poor time management; it's about the emotions and self-doubt that can paralyze us when faced with challenging tasks.

Now that we've delved into the neuroscience behind procrastination, let's explore some practical action steps:

1. Awareness and Mindfulness: Recognizing when you're procrastinating is the first step. Mindfulness practices can increase self-awareness and help in managing impulsive behavior.

2. Small Goals and Rewards: Break your tasks into smaller, manageable parts. Reward yourself after completing each part. This plays into the limbic system's desire for immediate gratification.

3. Structured Timelines: Deadlines can often motivate the prefrontal cortex to take control. Set your own deadlines for tasks before the actual deadline.

4. Accountability Partners: Share your goals with someone who can hold you accountable. This external pressure can often tip the scale in favor of the prefrontal cortex.

5. Physical Exercise and Meditation: Regular physical activity and meditation strengthen the prefrontal cortex, making it easier to resist the lure of procrastination.

6. Cognitive Behavioral Techniques: Techniques such as challenging irrational beliefs about perfectionism and fear of failure can reduce the tendency to procrastinate.

In summary, procrastination is a complex interplay between the impulsive desires of the limbic system and the rational intentions of the prefrontal cortex. While our brains may be wired to seek instant gratification, armed with knowledge and practical strategies, we can outwit this innate tendency.

So, the next time you find yourself teetering on the brink of procrastination, remember that it's a battle being fought right inside your brain. With patience, practice, and a few well-placed action steps, you can tilt the odds in favor of your prefrontal cortex and conquer the allure of procrastination. Now, go forth and tackle those tasks with the knowledge that although your brain can oftentimes be the adversary, it can also be your greatest ally in the battle against procrastination.

Walk This Way

How many steps should you walk a day? The goal of walking 10,000 steps a day has become a popular benchmark for daily physical activity, but its origins and the science behind it offer a more nuanced understanding. Originally, the 10,000-step target was not based on scientific research but was a marketing strategy by a Japanese company, Yamasa Toki, which introduced a step counter called Manpo-Kei in 1965. This translates to "10,000 steps meter," and the concept gained popularity partly due to its catchy slogan and the human penchant for round numbers​​.

In terms of actual health benefits, walking is a readily accessible form of exercise that doesn't require special equipment or a gym membership. Regular walking can reduce the risk of several common health problems, including heart disease, obesity, diabetes, high blood pressure, and depression​​. The average American walks between 3,000 to 4,000 steps a day, which is significantly lower than the 10,000-step goal. For those looking to increase their daily step count, a gradual approach is recommended, such as adding 1,000 extra steps every two weeks​​.

Recent scientific research has provided more insight into the benefits of walking and optimal step counts. A meta-analysis of 15 studies involving nearly 50,000 people found that more daily steps are associated with a lower risk of premature death. This research also indicated that the optimal number of steps varies by age. For adults over 60, the risk of premature death levels off at about 6,000-8,000 steps per day, while for those under 60, the number is around 8,000-10,000 steps per day​​. Another study published in JAMA Network Open found that walking at least 7,000 steps a day reduced the risk of premature death in middle-aged people​​.

The Physical Activity Guidelines for Americans, updated in 2018, recommends at least 150 minutes of moderate-intensity aerobic physical activity per week, such as brisk walking. This guideline aligns with the broader benefits of regular walking and the ease of tracking steps with the growing availability of fitness tracking devices​​.

Given these findings, a recommended routine for someone starting from the average step count could involve setting initial targets that are comfortably above their current activity level and gradually increasing towards the 7,000-10,000 step range. This could be done by incorporating walking into daily routines, such as taking stairs instead of elevators, parking farther from destinations, or taking short walks during breaks at work. The key is consistent, moderate-to-intensity activity that aligns with individual health goals and capabilities.

This Week’s Top Five

Top 5 Walking Apps According to Prevention.com:

1. Nike Run Club - This app doesn't just monitor your distance and speed; it also provides access to personal coaching to keep you inspired. Additionally, it allows you to connect with friends and fellow runners, fostering a community of encouragement and shared progress.

2. Argus - Argus is a versatile lifestyle app that offers comprehensive tracking features. It functions as a full-day pedometer, recording your steps throughout the day. Beyond step counting, it includes various settings to monitor different workouts, capturing details like distance, duration, elevation gain, and calorie burn. The app also includes a feature to measure your heart rate by placing your index finger on your phone's camera lens. Additionally, Argus lets you log your food and water consumption for a complete health and fitness overview.

3. Runkeeper - Runkeeper is an easy-to-use app for walkers to monitor their mileage, using a map to outline steps and distance. This beginner-friendly tool tracks your distance, average pace, and total time, helping you monitor your progress. It also offers features to set goals and access guided workouts for motivation. The app seamlessly integrates with Apple Watch and Apple Health, simplifying your health management. Runkeeper is available for free, with an option to upgrade to Pro at $9.99/month or $39.99/year for additional features.

4. Strava - Casual walkers might find the free version of Strava sufficient, but serious trainers or fitness tracker enthusiasts should think about subscribing ($7.99/month or $59.99/year). The free version provides basic workout tracking and sharing capabilities. On the other hand, a subscription unlocks numerous additional features such as route planning, goal setting, a training log, advanced metrics, and a beacon function to inform friends or family of your location during your activities.

5. Apple Health - The Apple Health app is capable of providing extensive walking data, even without an Apple Watch. It utilizes the iPhone's built-in sensors to calculate steps and distance walked. Additionally, its Mobility section offers insights into your walking speed, walking asymmetry, step length, and double support time, which is the duration both feet are on the ground.

   
   

NFL Week 11

Here's a breakdown of the odds for Week 11 according to CBS Sports:

Thursday, Nov. 16

Bengals at Ravens (-3.5, 46)

Sunday, Nov. 19

Cowboys at Panthers (+10.5, 42)

Steelers at Browns (-1, 33)

Bears at Lions (-7.5, 48)

Chargers at Packers (+3, 44)

Cardinals at Texans (-5, 49)

Titans at Jaguars (-7, 40)

Raiders at Dolphins (-13.5, 46.5)

Giants at Commanders (-9, 37)

Buccaneers at 49ers (-11.5, 41.5)

Jets at Bills (-7, 40)

Seahawks at Rams (+1, 46.5)

Vikings at Broncos (-2.5, 42.5)

Monday, Nov. 20

Eagles at Chiefs (-2.5, 45.5)

Quote of the Week

"It isn't the mountain ahead to climb that wear you out; it's the pebble in your shoe." - Muhammad Ali

Answer to Last Week’s Trivia

What's the name of the hormone that gets released during exercise and is often called the "feel-good" hormone? Endorphins

Endorphins are chemicals or hormones that your body produces in response to pain or stress, and they are also released during enjoyable activities like exercising, receiving a massage, eating, and engaging in sexual activity.

Trivia Time

Which type of exercise is known as the "king of exercises" for its ability to work multiple muscle groups simultaneously?

Stay tuned next week for the answer. 

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