Paolo's learning notes

Procrastination

Procrastination means postpone a task that should be execute immediately.

Procrastination is a form of lack of motivation or at least motivation to act is lower than motivation to do not act.

Procrastination in some cases can be seen as beneficial. In particular when some problems require more time to make better decisions or find better solutions.

In the following table I report some reasons of procrastination.

Reason How to overcome
We do not value enough the goal we should reach or we value more other goals. This may be related to a problem of instant gratification over delayed gratification. Primarily because the immediate cost of doing the activity has seen as too much and the values or the reward are perceived as too far in time. - Reduce the immediate cost. Perform some low cost action that it is in the direction of the goal.

- Get at least some immediate values. Break the goal in smaller goals that may give some immediate value. If the smaller goal itself is not valuable, reward yourself in another way to have reached the smaller goal.

- Increase the cost of do not reach the goal. Public commitment is a way to do that. Because if we fail, we may feel bad because other people know we have failed and because we tend to value social judgement. Setting punishment if you do not act towards the goal is another way to do that. This require self-discipline.
The goal is not valuable for us. Select different goals more aligned with our values.
We have fear to do what we need to do. This because we may think that we are not able to do the actions required and therefore we may fail. In this case we may think that the failure has an higher cost than the value get reaching the goal. - invest on competence.

- ask for help to an expert in that field.

- practice defusion and mindfulness to reduce the impact of negative emotions on your actions.

Related Questions:

Related Topics:

References

What are the main principles about motivation

The main principles about motivation are:

Related Questions:

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References

What is gamification

Gamification means using game design principles to improve something.

The goal is to increase people motivation to complete particular tasks and activities.

Some game design principles are:

  • Points: numbers that represent people’s progress.
  • Badges: visual representation of people’s achievements.
  • Performance graphs: show people performances over time to show people progress.

An example of gamification technique is the Calendar Chain that involves marking an X on the calendar each day you complete a specific behaviour, task or activity. Over time, the Xs form a chain. The goal is to not break the chain.

What contributes to motivate people

Here I report various factors that contribute to increase people motivation:

  • Having a growth mindset. See Mindset.
  • Following self-transcendent values. See Values.
  • Creating a vision, but also focusing on execution. See Balance vision and execution.
  • Getting quick wins and celebrating successes.
  • Using some gamification techniques may help to boost motivation. However it is important that people are intrinsically motivated, otherwise it may not work.

Here I report various factors that contributes to decrease people motivation:

Positive vs negative feedback

I noticed that I focus more on negative feedback than on positive feedback both addressed to myself or other people.

Researches suggest to focus on positive reinforcements (see Reinforcements and punishment). Although feedback and reinforcements are different concepts (see Motivation - Definitions), positive feedback are a way to give positive reinforcements.

But is it always true that positive feedback are better? In the article Positive versus negative feedback that refers to the research How Positive and Negative Feedback Motivate Goal Pursuit is suggested that the answer to the question depends on the level of expertise of the person to whom you’re giving feedback.

Backward mapping values and needs from behaviour

In the course Inspiring and Motivating individuals is suggested a technique to identify what motivate people starting from behaviours and proceeding backward to values and needs that motivated that behaviour.

The technique is quite simple and consists in observing person’s behaviour and then asking ourselves:

  • What is the need this person wanted to satisfy with that behaviour?
  • What is the value that subtend this need?
Behaviour Need Value
Behaviour observed Need that is satisfied with the behaviour Subtended value

I have not found researches about this technique, however it seems to me quite logical considering: