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

2. “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

3. 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

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

5. 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

6. 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?

7. 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

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

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

10. 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

11. 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

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

13. 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

14. Impulsiveness creates procrastination

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

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

17. Procrastination Equationx
Expectancy
Value
Impulsiveness x
Delay
Procrastination Equation

18. Solving Expectation Problems

19. 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

20. 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

21. Solving Value Problems

22. 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

23. 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

24. Solving Impulsiveness Problems

25. 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

26. 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

27. 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