Lecture on Procrastination and Techniques to Overcome It

Introduction

• Last week focused on techniques to improve focus and resist distractions.
• This week’s topic: procrastination – a common issue among students.
• Importance of understanding the reason behind procrastination.

Understanding Procrastination

• Temporal Motivation Theory (Dr. Piers Steele):
  • Equation: Motivation = (Expectancy * Value) / (Impulsiveness * Delay)
  • Expectancy: Belief in ability to complete a task (inverse correlation with procrastination).
  • Value: Rewards from task completion and pleasantness of the task (inverse correlation with procrastination).
  • Impulsiveness: Susceptibility to distractions (direct correlation with procrastination).
  • Delay: Time between now and reward (longer delay increases procrastination).

Factors Influencing Procrastination

• Expectancy:

  • High expectancy = high motivation.
  • Low expectancy = more likely to procrastinate.

• Value:

  • High value = high motivation.
  • Low value = more likely to procrastinate.

• Impulsiveness:

  • Higher impulsiveness = more likely to procrastinate.

• Delay:

  • Longer delay = more likely to procrastinate.

Strategies to Combat Procrastination

Increasing Expectancy

• Break tasks into smaller, manageable sub-tasks.
• Clearly define actions and order.
• Seek help from teachers or peers when needed.

Enhancing Task Value

• Choose fulfilling work where possible.
• Improve the study environment (favorable locations, music, company).
• Introduce additional rewards for completing sub-tasks.
  • Gamification (e.g., using apps like Habitica).
  • Setting up small rewards for task completion.

Managing Impulsiveness

• Study in environments with fewer distractions.
• Use website blockers (e.g., Cold Turkey).
• Limit distractions by choosing dedicated study spots.

Addressing Delay

• Recognize the impact of delay on procrastination.

Pomodoro Technique

• Use a timer for productivity:
  • Work for 25 minutes, then take a 5-minute break.
  • Write down distractions and refocus.
  • Reframe tasks from output-based to input-based.

The Role of Willpower

• Ego Depletion Theory: Debated regarding its validity.
• Work-rest cycle: balance exertion with rest.
• Tackle the hardest tasks first ("eating the frog").

Conclusion

• Apply these techniques to improve productivity and reduce procrastination.
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