Lecture on Procrastination

Introduction

• Last week: Techniques for improving focus and resisting distractions
• This week: Procrastination
• The focus is on solving procrastination using Temporal Motivation Theory from Dr. Pierce Steele's book, "The Procrastination Equation"

Temporal Motivation Theory

• Motivation = Expectancy x Value / (Impulsiveness x Delay)
• Mental model to pinpoint causes of procrastination

Breaking Down the Equation

1. Expectancy
   • Represents belief in one's ability to complete a task
   • High expectancy = high motivation, low procrastination
   • Low expectancy = low motivation, high procrastination
2. Value
   • Rewards and pleasantness of task
   • High value = high motivation, low procrastination
3. Impulsiveness
   • Susceptibility to distractions
   • High impulsiveness = high procrastination
4. Delay
   • Time between now and task reward
   • Longer delay = higher procrastination
   • Humans value short-term rewards more

Strategies to Manipulate Factors

Increasing Expectancy

• Break tasks into smaller subtasks
• Define specific actions clearly
• Ask for help (teachers, friends)

Improving Task Value

1. Enhance Rewards
   • Choose fulfilling work
   • Control over class and career choices increases over time
2. Improve Experience
   • Enjoyable study locations (e.g., coffee shops, library)
   • Good study music, work with friends, quick walks
3. Add Additional Rewards
   • Gamification (e.g., Habitica app)
   • Small rewards for finishing subtasks
   • High-density fun (e.g., playing video games, hobbies) vs. low-density fun (e.g., browsing social media)

Reducing Impulsiveness

• Environment matters: Dedicated study spot away from distractions
• Use programs like Cold Turkey to block distracting websites

The Role of Willpower

• Ego depletion theory: Willpower as a limited resource (controversial)
• Cycle of work and rest is essential
• Tackle the most difficult task first ("eat the frog")

Pomodoro Technique

• Simple hack using a timer
• Steps:
  1. Decide on a task
  2. Set timer for 25 minutes
  3. Work on task, write down distractions
  4. Take a 5-minute break after timer ends
  5. Repeat process, take longer break when needed
• Reframes task, external motivator

Conclusion

• Apply the techniques to beat procrastination
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