Procrastination
Temporal Motivation Theroy
Suggests that a person's motivation can be represented by an equation
Motivation = (Expectancy x Value) / (Impulsiveness x Delay)
Assists in pinpointing the problem in procrastination
Expectancy- how strongly you believe that you can complete the task
Value- the rewards that you get from completing the tasks
Impulsiveness- how susceptible you are to distractions
Delay- amount of time between now and the reward from completing the task
The longer the delay the more likelihood of procrastination
Humans place more value in short term than the long term
Delay is the hardest part to control
To raise expectancy is to break the task into smaller tasks that narrow your focus
Easiest way to raise expectancy is to ask for help
Raise the reward of the task
Improve the experience of doing the work
Add additional rewards to sub-tasks
Gamification- taking elements from video games and apply them to work
Habitca- CHECK IT OUT
Environment is a big factor
Low-density fun vs. High-density fun
Low-density fun is doing other things that are more interesting than work but aren't that entertaining
High-Density fun can be use as motivation to complete tasks and avoid procrastination
Ex. Snapchat, Twitter, Youtube, ect.
New Video Game, Hobbies, Social fun
Use a spot away from distracting stimuli
What it doesn't cover is willpower
Ego Depletion or the loss of willpower throughout the day
"Eating a frog"
Getting it done
Pomodoro Technique is used to stop procrastination with a timer and piece of paper
If you want to do a task time yourself for 25 minutes and work as hard as you can
If any impulses to deviate occur write it down
Once the timer goes off take a 5 min break and repeat the process
The method works so well due to re-framing the task as input-based rather than output-based