The Procrastination Equation
Piers Steel, Ph.D.
16 min
7 Key Points
4.3 RateWhat's inside?
Discover the science behind procrastination and learn practical strategies to overcome it, boosting your productivity and achieving your goals.
You'll learn
1. Why do we always put things off?2. Tips to stop procrastinating and get more done3. Setting goals you can actually reach4. How to manage your time like a pro5. Keeping your motivation and focus up6. Making your workspace a productivity paradise.Key points
01Understand why you're putting things off to beat procrastination
Procrastination. We've all been there, right? It's that pesky habit of putting things off, even when we know it's not in our best interest. But here's the thing: procrastination isn't just about being lazy or lacking discipline. It's a complex behavior with deep-seated causes. Let's get one thing straight: procrastination isn't the same as laziness. A lazy person doesn't want to do anything, while a procrastinator wants to get things done but struggles to get started or keep going. This isn't because they don't understand the importance of the task or the consequences of not doing it. It's more about an irrational delay in action, even when we know it's not the best choice. This is what makes procrastination different from other types of delay. Sometimes, we put things off for good reasons. Maybe we need more information, or we're waiting for the right moment, or we have more urgent tasks to deal with. That's not procrastination; that's being prudent, patient, or prioritizing. Procrastination, on the other hand, is an irrational delay that can lead to negative outcomes. Here's a key point: procrastination is a habit. It's not a one-time thing. We often tell ourselves we won't do it again, but these promises usually don't work because they don't address the real reasons we procrastinate. Instead, they can lead to a cycle of self-deception, where we convince ourselves we can stop procrastinating just by trying harder or making excuses for our behavior. So, why do we procrastinate? One big reason is our desire to live in the present moment. We often prioritize immediate pleasure over long-term goals, which leads us to put off tasks we should be doing. This isn't just a problem for certain people or professions; it's a universal issue, although it's slightly more common in men than women. Impulsivity is another factor. Impulsive people tend to avoid tasks that make them feel anxious or uncomfortable. Even if they start the task, they can easily get distracted and give up. In a nutshell, understanding why we procrastinate is key to managing this behavior. By recognizing that procrastination is a habit driven by our desire for immediate gratification and our tendency to avoid discomfort, we can start to develop strategies to beat it. Fun fact: the word "procrastination" first popped up in English in the 16th century. So, this isn't a new problem. It's been part of human behavior for hundreds of years.
02The Procrastination Equation: how much you think you'll succeed and how much you care about the task, divided by how easily you're distracted and how long you can wait
Ever wondered why you keep putting things off? Well, there's a formula for that! It's called the Procrastination Equation and it goes like this: Expectancy x Value / Impulsiveness x Delay. Sounds a bit complex, right? Don't worry, let's break it down. 1. Expectancy: This is all about how sure you are that you can nail a task. Say, you're asked to write about something you know like the back of your hand, you'd be pretty confident, right? That's high expectancy. But if you're asked to write about something you know zilch about, your confidence takes a hit, and hello procrastination! 2. Value: This is how much worth you attach to a task. If you think a task is important or meaningful, you're less likely to put it off. For example, if you're a die-hard environmentalist, you'd jump at the chance to write about climate change. But if you think a task is a bore, like cleaning your garage, you're more likely to delay it. 3. Impulsiveness: This is how easily you get sidetracked or give in to the temptation of doing something more fun. If you're someone who can't resist checking social media or binge-watching your favorite show, you're more likely to procrastinate. One minute you're writing a report, the next you're three episodes deep into a Netflix series. 4. Delay: This is the gap between now and when the task is due. The further away the deadline, the more you're likely to procrastinate. If you've got a week to finish a report, you might think there's plenty of time and put it off. But if it's due tomorrow, you'd probably get cracking right away. So, how does this all fit into the equation? The top part (Expectancy x Value) is your drive to get the task done. The more confident you are and the more value you see in the task, the more motivated you are. The bottom part (Impulsiveness x Delay) is what's pulling you back. The more easily you get distracted and the further away the deadline, the less motivated you are. So, to beat procrastination, you need to up your confidence and see the value in your tasks, while cutting down on distractions and setting shorter deadlines. To put this into practice, think about each task you have to do and ask yourself: How sure am I that I can do this? How important is this to me? How easily can I get distracted? When is this due? By answering these questions, you can spot potential hurdles and come up with ways to jump over them, helping you to stop procrastinating.
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03Start small and build up your confidence to tackle bigger tasks - that's a success spiral
04Picture the good stuff that comes from finishing a task and the hurdles you'll face - that's mental contrasting
05Cut out distractions and you'll find you've got an extra month each year
06Not getting enough sleep can make you procrastinate more because you're too tired to work
07Conclusion
About Piers Steel, Ph.D.
Piers Steel, Ph.D., is a leading researcher in the science of motivation and procrastination. He is a Distinguished Research Chair at the University of Calgary, Canada, and his work has been featured in numerous media outlets, including The New York Times and The Wall Street Journal.
