Approximate reading time: 25 minutes

We have discussed several theories about why we are motivated to achieve our goals, fulfil our duties or pursue hobbies. But what explains why we procrastinate and do not do our work or other activities, even when there is an urgent deadline or other looming consequences? Let’s take a moment to explore the frustrating world of NOT doing and then explore the science about how to get motivated again to “just do it”.

Why Do We Procrastinate?

Procrastination is defined as delaying an intended course of action despite expecting to be worse off for the delay. Procrastination is not a “one size fits all” problem. We procrastinate for a variety of different reasons. The first step in tackling procrastination is to do some detective work: to figure out, without judgement, why it might be that you procrastinate.

Reasons for Procrastination

People procrastinate for a variety of reasons:

• Not being sure of how to do the task at hand. If a task seems difficult, or if you’re not sure you know how to complete it, it is natural to avoid tackling it.
• Lack of interest in the task to be done doesn’t interest you; if it seems preferable to work on tasks (e.g., other courses) that are more in line with your personal interests, you may lack motivation to work on the task.
• Fear of not doing well on the task. Trying hard at a task and failing might seem worse than failing because you didn’t try. Often a root cause of this type of procrastination is perfectionism.
• Or, you might fear the opposite. Some people fear being too successful, because the result of this success is that people will expect more of you the next time.

Are You a “Procrastinaut”?

A “procrastinaut” (Richardson, 2023) (i.e., an invented word that sounds similar to astronaut) spends considerable time and space “traveling” in the realm of procrastination. Procrastinauts often desire to break free from their habit of procrastinating but might struggle to find a way out. For our purposes here, this playful term is an improvement over “procrastinator” because “procrastinaut” shifts our focus towards someone who is actively exploring and struggling in the “universe”of procrastination. In contrast, the term “procrastinator” tends to focus more on the individual, potentially shaming the person who is stuck in procrastination. The term “procrastinator” does not immediately draw our attention to the significant external factors that could be influencing the individual.

Next, we introduce the Pomodoro Technique, a practical method to help break the cycle of delay and improve productivity through focused work sessions and regular breaks. This technique offers a straightforward approach to gaining momentum and making progress on our tasks. After that we will look at evidence-based practices to prevent distraction recommended by Eyal (2019)

The Pomodoro Technique

A key aspect of overcoming procrastination is developing strategies to get started. Often, committing to complete one small task can be enough to begin moving ahead. For example, just taking out your laptop, creating a document, and typing the title can create some forward momentum.

A well-known technique for managing time that can help with procrastination is called the Pomodoro Technique. This technique is a method of managing procrastination by breaking down your work periods into small, manageable units.

How to Do the Pomodoro Technique

1. Choose the task you want to accomplish.
2. Set a timer for 25 minutes; no interruptions are allowed!
3. Work until the timer rings.
4. Take a short break.
5. Do up to 4 Pomodoros and then take a longer break.

Why the Pomodoro Technique Works

The Pomodoro technique can help you push past procrastination and create forward momentum because it requires you to commit to only a small, manageable period of work. In addition, it can help you discipline yourself to work without interruptions, and can create awareness of how much time individual tasks take. Lastly, the method allows you to reward yourself with frequent breaks, which maintains motivation.

Try it!

1. Take some concrete steps this week to defeat procrastination.
2. Of the reasons listed above, why do you tend to procrastinate? What is one step you will take this week to move ahead on your project?
3. Try the Pomodoro technique once this week. Do you find that it helps you get started and stay focused?

Being Indistractable

Indistractability is the ability to be as present as possible in any given moment. It involves understanding what you are doing and why you are doing it, and not allowing distractions to pull you away from your goals and intentions. Indistractability is closely linked to motivation. When we understand and manage our motivation, we can better focus and avoid distractions. Eyal (2019) emphasises that being indistractable does not mean never getting distracted, but rather having the ability to manage and control distractions effectively.

Here are some of the strategies that Eyal (2019) suggests we try in an effort to stop procrastination and increase the likelihood we meet our goals.

How to be Indistractible

If you find yourself stuck in a cycle of procrastination, consider applying these strategies suggested by Eyal (2019), each supported by relevant research, to motivate yourself to take action:

1. Set Clear, Achievable Goals: Start by setting specific and achievable goals for what you need to accomplish. Research by Locke and Latham (2015) shows that goal-setting is linked to higher motivation and achievement.
2. Break Tasks into Smaller Steps: Divide your tasks into smaller, more manageable steps. This approach aligns with Bandura’s (2015) emphasis on mastery experiences, where small successes build confidence and motivation.
3. Create a Supportive Environment: Organise your workspace to minimise distractions. Nir Eyal’s work suggests that controlling external triggers can significantly reduce procrastination.
4. Use Time Management Techniques: Implement time management strategies, such as the Pomodoro Technique, to enhance focus and productivity. This method aligns with Eyal’s emphasis on managing internal triggers.
5. Focus on Effort, Not Perfection: Concentrate on the effort you are putting into the task rather than striving for perfection. Kamins and Dweck (2015) highlight the importance of focusing on effort and strategies to enhance a growth mindset.
6. Seek Feedback and Guidance: Don’t hesitate to ask for feedback or guidance. Constructive feedback, as noted by Dweck (2015), can provide new perspectives and enhance motivation.
7. Practice Self-Compassion: Be kind to yourself when facing setbacks. Self-compassion is a key factor in maintaining motivation and resilience, as Ryan and Deci (2015) suggest.
8. Visualise Success: Spend time visualising the successful completion of your tasks. Visualisation can create a sense of achievement and motivation, as indicated by Bandura’s (2015) research on mastery experiences.
9. Reward Progress: Give yourself small rewards for making progress. This aligns with the concept of extrinsic motivation enhancing intrinsic motivation under certain conditions [Deci et al., 1999].
10. Reflect on Your Purpose: Remind yourself why the task is important to you. Understanding the purpose behind your actions can enhance intrinsic motivation [Niemiec & Ryan, 2009].

By incorporating these strategies into your routine, you can create a more productive and motivated approach to overcoming procrastination.

Why Being Indistractible Works

Being indistractible offers a powerful advantage in achieving our goals, especially when we are tempted by so many potential distractions. Here’s why adopting an indistractible approach works:

• Recognise Internal Triggers: Our emotions often drive our behaviour. If we feel anxious or bored, we might look for distractions. By understanding these internal triggers, we can address our emotional needs and stay motivated by our tasks.
• Embrace Traction: Traction is about actions that pull us towards our goals, reflecting our intrinsic motivation. By planning our day with activities that align with our goals, we ensure that our actions are driven by our internal desires, not by external distractions.
• Optimise the Environment: A supportive environment enhances our ability to stay motivated and focused. By removing external distractions, like noisy spaces or digital interruptions, we create a setting that nurtures our intrinsic motivation and helps us maintain focus.
• Use Pre-Commitments: Setting rules for ourselves in advance can bolster our motivation. For instance, committing to a study session without checking social media is a pre-commitment that aligns our actions with our intrinsic goals, helping us stay on track.

In summary, indistractability isn’t just about avoiding distractions; it’s about understanding and harnessing our motivation to stay focused on our goals. By managing both internal and external factors, we can create a conducive environment for sustained attention and achievement. This is particularly valuable for students navigating the challenges of academic life amidst numerous distractions

Watch this video: What makes some technology so habit-forming? | Nir Eyal | TED Institute (13.5 minutes)

“What makes some technology so habit-forming? | Nir Eyal | TED Institute” video by TED Institute is licensed under the Standard YouTube licence.

Summary: Procrastination

In this section we wrestle with the problem of procrastination. We start by examining why we procrastinate, identifying factors such as fear of failure, a lack of motivation, and the allure of immediate gratification that often lead us to postpone tasks. We then study the Pomodoro Technique, a time management method that breaks work into short, focused intervals separated by brief breaks. This technique not only helps in enhancing productivity but also explains why segmenting work into manageable chunks can lead to more effective task completion. We then look at Eyal’s (2019) evidence-proven methods for being “Indistractable,” which provides insights into how cultivating a mindset and environment conducive to focus can shield us from the distractions that lead to procrastination.

Procrastination, often seen as a barrier to achieving our goals, can stem from various underlying reasons, including fear of failure, lack of interest, or even fear of success. It reflects a conflict between our immediate desires and long-term objectives, underscoring the importance of understanding our deeper motivations and how they drive our behaviour. On the other hand, when we aim to become indistractable, we focus on harnessing our ability to stay committed to our intentions despite the myriad of distractions that vie for our attention. This involves understanding and managing our internal triggers, setting clear goals, and creating an environment conducive to focus. Together, these concepts not only provide insight into why we might struggle to take action towards our goals but also offer strategies to align our actions with our deeper needs and motivations. Ultimately, the goal of this section is to provide you with the tools to work through procrastination and meet your needs.

Summary

This chapter on motivation covers essential ground, from defining motivation and exploring its psychological theories to offering practical strategies for overcoming procrastination. It starts by explaining what motivation is and why it’s crucial for success and living a meaningful life. Then we cover how instincts and needs drive us. We talk about how our needs motivate us to take action. The discussion includes various psychological theories that help us understand more about our needs and motivations. We also discuss the biological aspects of motivation, and take an in-depth look at hunger and eating as one example of a drive. Addressing a significant problem that seems to affect us all at one time or another, we examine procrastination. We finish by considering some practical tools for overcoming procrastination, with the hope of preparing us to better meet our needs and achieve our goals.

The topics we have covered in this chapter on motivation can help us better understand how to meet our foundational needs, approach important challenges, set goals, and make decisions in our lives. It explains why we sometimes leap into action and other times drag our feet. The next time you find yourself in a full stop when your agenda says you should “Go!”, how can you be curious about the causes of your procrastination and be creative about working through it?

By exploring different theories of motivation, we learn not just why we act, but how we can act better. For students, professionals, or anyone aiming to improve their daily life, this chapter provides the knowledge to transform needs and desires into action. It’s about making choices that reflect our true selves, facing challenges head-on, and deeply understanding what drives us and the people around us to act.

Our exploration of motivation has given us an understanding of the intricate relationship between our needs and actions, and the tools to navigate through procrastination. The narrative of Angel’s journey, which we began at the start of the chapter, not only mirrors the challenges we all face but also serves as a practical illustration of ways to apply these concepts in real life.

Now, as we transition back to “The Procrastinaut’s Journey: Script for an animated feature – Part 2,” we find Angel at a pivotal moment. Armed with the knowledge and strategies discussed, including the Pomodoro Technique and the principles of being indistractable, Angel is poised to tackle their procrastination head-on. This continuation of Angel’s story not only brings to life the theories and practices we’ve delved into but also showcases the transformative power of understanding and applying motivation to overcome procrastination. Let’s see how Angel applies these lessons by moving from understanding to action, and perhaps, through their journey, find inspiration to apply to our own lives.

As the curtains close on Angel’s story, we’re left with more than just a tale of triumph over procrastination; we’ve been given a mirror that reflects our own struggles and victories. Angel’s journey from distraction to dedication is a powerful reminder that the path to achieving our goals is rarely straight. It’s filled with cat videos, unexpected naps, and last-minute rushes. Yet, it’s also paved with opportunities for growth, learning, and self-discovery.

Motivation isn’t just about getting things done. It’s about understanding your needs, knowing what truly matters to you and finding ways to align your actions with your values. It’s about recognising when you’re stuck, having the courage to try new strategies, and being kind to yourself when things don’t go as planned. And yes, it’s about celebrating the small victories, like finishing a term paper or simply starting a task you’ve been putting off.

So, as you move forward, keep in mind that every moment of procrastination is also an invitation to begin — or begin again. After reading this chapter, you are equipped with the tools and the knowledge to transform your intentions into achievable actions. Remember, however, that your role extends beyond merely achieving goals and completing tasks. Your deeper purpose involves acknowledging and extending compassion towards both your own and others’ vulnerabilities, recognising the fundamental human needs that drive us, and understanding the motivations that move us forward. Rather than allowing shame-based, negative self-talk and thinking to stop you, fully appreciate and embrace life in all its complexity, complete with its distractions, deadlines, and yes, even those irresistible cat videos. You can not only benefit from knowing the science and psychology of motivation, you will be ready to extend greater compassion to yourself and others when it’s needed most.