Factors of Procrastination and Motivation

Procrastination Equation

The procrastination = Expectancy x Value / Impulsiveness x Delay

• Motivation is self-explanatory; it’s basically the opposite of procrastination.
• Value refers to how much you enjoy doing a task, and how much you’ll enjoy the reward from completing it.
  • You know it's low when…
    • Don’t know what you want
    • Too many different things to do (high I or low E)
    • Unclear priorities
    • The work is boring
    • The work is too difficult (low E or V)
    • Don’t actually support the goals/outcome of the project/task
  • To address:
    • Create competition
      • with yourself
      • with others
      • inject fun
    • Find flow: match difficulty with skill
      • Too easy? make it harder
      • Too hard? make it easier
    • Find meaning:
      • How does this fit into longer term goals?
      • How is this connected to what you're passionate about? Is this intrinsically rewarding?
      • What are you not motivated to do? What are you avoiding? Use this to minimize aspects which are counterproductive
    • Find energy:
      • Splash cold water on your face
      • Plan around energy, not time
      • Energize your environment (music)
      • Eat well
      • Get your blood pumping
    • Productive procrastination: what can you avoid by doing this?
• Expectancy refers to how how much you expect to succeed at doing the task, and how much you expect to get the reward.
  • You know it's low when…
    • Lack of confidence in own abilities
    • Fear of failure
    • Fear of judgement
    • Don’t expect to get any recognition for completing this thing
  • To address:
    • Kill learned helplessness, cultivate a mindset
      • Lack of effort guarantees lack of success
      • Qualities and skills can be cultivated through effort
      • Nothing is carved in stone
    • Get inspired
    • Recognize success
    • Success spirals
      • Recognize small improvements as victories
      • Keep a daily log
      • Achieve one goal after another
    • Vicarious victory
      • Review your inspirations
    • Mental contrasting
      • Compare ideal state with current state
      • Use visualization
• Impulsiveness refers to your tendency to get distracted and your ability to stay focused.
  • You know it's high when…
    • Can’t decide what to work on next
    • Keep getting distracted
    • Keep getting interrupted
    • Keep getting strong, intense cravings
  • To address:
    • Be "curious" about cravings – mindfulness breaks the procrastination loop
    • Grow a new habit on top of an existing one
    • Take breaks, but no television!
    • Throw away the keys
    • Plan for the worst, hope for the best
      • What could go wrong?
      • Make a backup plan
    • Run a dash – commit to only x minutes or y quantity
    • Accept your addiction
      • Don't trivialize "just one"
      • Log your procrastination habits
    • Set external goal reminders
      • Read an inspiring quote
    • Track your progress visually
    • Make failure painful
      • Can you make a bet with someone?
      • Pair tempations with undesirable images
      • Imagine something negative that could result
• Delay refers to the fact that the further away a task’s reward or completion is, the less motivated we will be. (hyperbolic discounting)
  • You know it's high when…
    • The project is too big/long
    • The reward is months away
  • To address:
    • Break down a large project into smaller deadlines
    • Make consistent progress
    • Start small and early

One of the best ways: add acountability

• Who is someone you can tell about this?

• How can you make this public?

• Evaluating
  • Do you truly believe that pursuing this goal is important?
  • Would you feel ashamed, guilty or anxious if you didn’t?
  • How would your desire to pursue the goal change with circumstances, i.e. if it isn’t valued, doesn’t come with the same benefits, etc.
  • Is the pursuit of this goal enjoyable, stimulating or satisfying?