12/26/21, 9:58 PM How To Get Motivated

How to Get Motivated

Guide for Defeating Procrastination

"Achieve this" is
better than
Start "Avoid that."

Input - "For x Focus on the

What are you
Turn it into a minutes." - is abstract aspects
avoiding? often better than of your
Make your goals
game, make it visible.
fun! output "Finish temptation (not
this." the fun parts).
What are you
not motivated to
do?
Make the Eliminate it! (Or Eliminate it! (Or Look at your
Compete against How does this
situation more Break it down!
others. connect? hide it.) hide it.) goals.
rewarding.

Be Specific!

Combine long- Make them:

What can you Set and review Recognize what
term interests Reward your Compete against Specific Recognize what Read an Track your
avoid doing by your major life is distracting
with short-term success. yourself. Realistic is tempting you. inspiring quote. progress.
doing this? goals. you.
gains. Meaningful

Increase Mix Bitter & Add Use Productive Keep Your Create a Get Some Create Get Set a Goal Run a "Dash"
Eliminate Make Failure Eliminate
Create
Routines &
Use Goal
Stop Make
Use Negative Decrease
Find Passion Find Flow Find Meaning Suppressing Progress
Temptations Painful Distractions Impulsiveness
Value Sweet Accountability Procrastination Brain Healthy Reward Energy Competition
Motivated Habits
Reminders
Thoughts Visual
Pairing

Commit to doing
Know what you Can part of this Do not "force" Pair temptations
Who knows Get enough Get your blood Match difficulty it for only 5 How will failure
are passionate be turned into a distractions out with undesirable
about this? sleep. moving. with skill. minutes, set a be painful?
about. habit? of your head. images.
timer.

Remember: lack of
Action is
effort guarantees
failure! Required
Too easy? Make
Can part of this Imagine a
Is this Can you make it Exercise Exercise it harder. Too Make it more
be added to an disastrous
connected? public? regularly. regularly. hard? Make it painful.
existing routine? outcome.
easier. Recognize small
Recognize Achieve one goal
improvements as Keep a daily log.
Success after another.
victories.

Is this
Take genuine Make a costly bet Separate work
intrinsically Eat well. Know what
breaks. Make your Review your with someone. and play.
motivating? inspires you and Get Inspired
inspirations visible. inspirations.
why,

Plan for the

Energize your What could go Draw on past Make a backup
Reduce your Worst, Hope for Schedule leisure
environment.
Tips
wrong? experiences. plan.
commitments. before work.
(e.g. music) the Best

Log your Tip! If you feel overwhelmed by how many possible actions
Remember that Don't trivialize "I'll Accept Your there are, focus on implementing just one.
The Procrastination Equation
procrastination
you are human. only give in once." Procrastination
habits.
Plan around your Tip! Keep track of what works best for you.
energy, not time.
The Procrastination Equation - discussed in detail by Piers Steel in his Tip! Delay is hard to address directly. It is covered in other
book by the same name - accounts for every major scientific finding on Compare ideal Visualize and actions, especially Set a Goal under Decrease Impulsiveness.
procrastination and draws upon the best current theories of motivation. Contrast state with current contrast the
It looks like this: state. present and future.
How to Use This Poster
Tip! If you run into problems, always remember the main
reason for action: to either increase value, increase expectancy,

Motivation =
Expectancy x Value How to Get Motivated decrease impulsiveness, or decrease delay.

Impulsiveness x Delay Qualities and skills

Nothing is carved Check Your 1. Notice when you are
are cultivated procrastinating. Be specific about
The solution is simple. To increase motivation and decrease in stones. Mindset
through effort.
Expectancy refers to the perceived odds of getting a reward and
procrastination you must: what you are avoiding.
Acknowledgements
whether we expect success or failure. 2. Pick an action from one of the
Increase our Expectancy of success and the certainty three branches to either increase
of being rewarded. This poster was inspired by The Procrastination Equation by
Value refers to the pleasantness of doing a task, and the size of its value, increase expectancy, or Piers Steel. See this book for extensive detail on the causes of
reward. Increase the value and pleasantness of doing a decrease impulsiveness. procrastination and the many methods of defeating it. Buy his
task. Increase book and support the scientific investigation of procrastination
Impulsiveness refers to the tendency to get distracted or lose focus on a 3. Use the tips to help you
Decrease our Impulsiveness by removing disctractions Expectancy and motivation!
task. implement the action.
and maintaining focus.
Delay refers to the time between the present and task's reward of Decrease the Delay of the reward by having more 4. Repeat Steps 1-2 until you are
completion. immediate, salient deadlines. motivated. 💪 Source: How to Get Motivated: A Guide for Defeating Procrastination by Alex Vermeer

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