The Procrastination Equation
- How to Get Motivated: A Guide for Defeating Procrastination
- The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done
Comes from this book.
Expectancy x Value Motivation = --------------------- Impulsiveness x Delay
Expectancyrefers to the perceived odds of getting a reward and whether we expect success or failure.
Valuerefers to the pleasantness of doing a task, and the size of its reward.
Impulsivenessrefers to the tendency to get distracted or lose focus on a task.
Delayrefers to the time between the present and a task's reward or completion.
How to Get Motivated
The solution is simple. To increase motivation and decrease procrastination you must:
- Increase our
Expectancyof success and the certainty of being rewarded.
- Increase the
Valueand pleasantness of doing a task.
- Decrease our
Impulsivenessby removing distractions and maintaining focus.
- Decrease the
Delayof the reward by having more immediate, salient deadlines.