Overcoming the Urge to Delay
Why We Procrastinate:
- Unpleasant tasks
- Fear of failure
- Perfectionism
- Overwhelm
- Unclear steps
- Low energy
The Procrastination Equation:
Motivation = (Expectancy × Value) / (Impulsivity × Delay)
Strategies:
- 2-Minute Rule
- Break down tasks
- Start anywhere
- Tiny goals
- Temptation bundling
- Public commitment
- Reward small wins
- Remove friction
Implementation Intentions:
“When [situation], I will [behavior]”
Environment Design:
- Remove temptations
- Use website blockers
- Co-working effect
Fresh Start Effect:
Use natural milestones (Mondays, new year) for motivation.
Self-Compassion:
Don’t shame yourself → focus on next action.