Procrastination What it is, why it happens and how to overcome it Material Adapted from Piers Steel book and blog: The Procrastination Equation

“One of the general weaknesses, which, in spite of the instruction of moralists, and the remonstrances of reason, prevail to a greater or less degree in every mind.“ Dr Samuel Johnson Procrastination

If you put off something purposefully because you think it's a good idea to delay, you're not procrastinating. Procrastination is when you planned or felt that you should have done the thing earlier, and then delayed anyway. In short, it is putting off despite expecting to be worse off. Procrastination

Procrastination ≠ Perfectionism Research shows that perfectionists actually procrastinate less than other people, not more. Procrastination ≠ Perfectionism

Impulsiveness Increases Procrastination Impulsiveness is: Living impatiently in the moment and wanting it all now Intense craving, a lack of caution and reserve and an inability to see tasks through Impulsive people find it difficult to plan ahead and are easily distracted Impulsiveness Increases Procrastination

I can give you a thousand dollars now or more money next year I can give you a thousand dollars now or more money next year. How much money do I have to give you to delay until next year?

Procrastination Triggers Expectancy When we don’t expect to succeed we procrastinate Value When we don’t value the task we procrastinate Delay The further away our goals (or deadlines) are, the more will procrastinate Impulsiveness The more impulsive we are, the more we procrastinate Procrastination Triggers

Procrastination Equation Self Confidence Boredom x Expectancy Value Self Control Time Impulsiveness x Delay Procrastination Equation

If you expect to fail you are more likely to procrastinate Expectancy x Value Impulsiveness x Delay

The less you enjoy a task (the less it has value to you) the harder it is to get started Expectancy x Value Impulsiveness x Delay

Long term goals are abstract – short term goals are concrete The more time it takes to achieve the goal, the more likely we are to procrastinate Expectancy x Value Impulsiveness x Delay

Long-term goals don’t interest us until time turns them into short-term consequences

The more impulsive you are, the more likely you are to procrastinate Expectancy The more impulsive you are, the more likely you are to procrastinate x Value Impulsiveness x Delay

Impulsiveness creates procrastination

The more impulsive you are, the closer the deadlines need to be to motivate you

Contributing Factors Low self-confidence ‘Aversiveness’ of the task Proximity to temptation Contributing Factors

Procrastination Equation x Expectancy Value Impulsiveness x Delay Procrastination Equation

Solving Expectation Problems

Realistic Optimism Success Spirals Vicarious Victory Set ongoing series of challenging yet achievable goals – maximize your motivation and makes achievement meaningful Vicarious Victory Seek inspiration from stories or social groups Realistic Optimism

Realistic Optimism Wish Fulfillment Mental contrasting – compare where you are to where you want to be Plan for the Worst, Hope for the Best Rather than expect perfection, anticipate setbacks and difficulties Accept that you are addicted to delay Realistic Optimism

Solving Value Problems

Love it or Leave it Games and Goals Energy Crisis Avoid boredom by making tasks more challenging Connect tasks to long-term goals Frame your goals by what you are trying to achieve not avoid Energy Crisis Energy stores are a limited resource, actively replenish them Love it or Leave it

Love it or Leave it You Should See the Task I Am Avoiding Engage in productive procrastination Double or Nothing Take time to recognize and reward your progress Let Passion be Your Vocation If you have the gift of choice – don’t blow it Find a compatible fit between what you do and who you are Love it or Leave it

Solving Impulsiveness Problems

In Good Time Bondage, Satiation and Poison Physically prevent yourself from taking immediate actions Act upon the temptation to do the wrong thing at any time, but it is going to be really costly Satisfy needs now in a controlled and responsible manner so needs don't run amuck later In Good Time

In Good Time Make Paying Attention Pay Distractions are a major enabler of procrastination Denigrate, eliminate or replace cues that remind you of temptation In Good Time

In Good Time Scoring Goals Goal setting is the smartest thing you can do to battle procrastination Frame your goals in specific terms so you know exactly what you need to do to achieve them Break-down long-term goals into a series of short-term objectives Organize goals into routines In Good Time