ProcrastinationWhat it is, why it happens and how to overcome it

Material Adapted from Piers Steel book and blog: The Procrastination Equation

Procrastination

“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 ≠ Perfectionism

• Research shows that perfectionists actually procrastinate less than other people, not more.

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

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 Equation

Expectancy Valuex

Impulsiveness Delayx

Self Confidence Boredom

TimeSelf Control

Expectancy ValuexImpulsivenes

s Delayx

If you expect to fail you are more likely to procrastinate

Expectancy ValuexImpulsivenes

s Delayx

The less you enjoy a task (the less it has value

to you) the harder it is to get

started

Expectancy ValuexImpulsivenes

s Delayx

Long term goals are abstract – short term goals

are concreteThe more time it takes to

achieve the goal, the more likely we are to procrastinate

LONG-TERM GOALS DON’T INTEREST US UNTIL TIME TURNS THEM INTO SHORT-TERM CONSEQUENCES

Expectancy ValuexImpulsivenes

s Delayx

The more impulsive you are, the more

likely you are to procrastinate

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

Procrastination Equation

Expectancy Valuex

Impulsiveness Delayx

SOLVING EXPECTATION PROBLEMS

Realistic Optimism

• Success Spirals• 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

• 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

SOLVING VALUE PROBLEMS

Love it or Leave it

• Games and Goals• 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

• 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

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

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

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