{"id":12807,"date":"2020-12-14T14:47:28","date_gmt":"2020-12-14T22:47:28","guid":{"rendered":"https:\/\/www.scotthyoung.com\/blog\/?p=12807"},"modified":"2020-12-15T01:19:37","modified_gmt":"2020-12-15T09:19:37","slug":"procrastinate-expert","status":"publish","type":"post","link":"https:\/\/www.scotthyoung.com\/blog\/2020\/12\/14\/procrastinate-expert\/","title":{"rendered":"Why You Procrastinate (with Leading Expert Piers Steel)"},"content":{"rendered":"<p>Recently, I published my <a href=\"https:\/\/www.scotthyoung.com\/blog\/2020\/11\/02\/motivation\/\">Complete Guide to Motivation<\/a>. The guide covers the research landscape on motivation from psychological, neuroscientific and economic perspectives. One of the key researchers I highlighted was <a href=\"https:\/\/www.amazon.com\/dp\/B004EWEUWE\/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1\">Piers Steel<\/a>, a leading expert on procrastination.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"350\" height=\"350\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/portrait-blog.png\" alt=\"\" class=\"wp-image-12809\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/portrait-blog.png 350w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/portrait-blog-300x300.png 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/portrait-blog-150x150.png 150w\" sizes=\"auto, (max-width: 350px) 100vw, 350px\" \/><\/figure>\n<\/div>\n<p>Since I found his research findings so helpful in my own understanding of procrastination, I invited him to sit down with me to chat about it. What follows is our deeper look into the research behind motivation and procrastination.<\/p>\n<div class=\"inline-podcast\">\n<small>Listen to this article<\/small><br \/>\n<iframe loading=\"lazy\" width=\"100%\" height=\"20\" scrolling=\"no\" frameborder=\"no\" allow=\"autoplay\" src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/947572882&#038;color=%23219895&#038;inverse=false&#038;auto_play=false&#038;show_user=true\"><\/iframe><\/div>\n<p>Below I&#8217;ve highlighted a few parts of our conversation:<\/p>\n<h2 class=\"wp-block-heading\">Why Do We Procrastinate?<\/h2>\n<p>On why we can\u2019t seem to motivate ourselves:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>At the simplest level, it\u2019s three factors and one of them is the most important. \u2026<\/p>\n<p>Your self-confidence or self-efficacy. Your feeling that I have the ability to do this. If you feel like \u201cYeah, I got this,\u201d that really helps. \u2026<\/p>\n<p>If you find the task unpleasant that\u2019s another, of course, pretty obvious element in motivation. \u2026<\/p>\n<p>But the last one, and this is the one we miss most is time and your sensitivity to time. We\u2019re very sensitive to when rewards are realized.<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/time-horizon_blog.png\" alt=\"\" class=\"wp-image-12810\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/time-horizon_blog.png 600w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/time-horizon_blog-300x300.png 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/time-horizon_blog-150x150.png 150w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n<p>What does research show is the best way to deal with procrastination:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>The easiest and fastest way, which most people don\u2019t mind, is distancing temptations. \u2026 If we can delay our temptations by ten, fifteen, twenty seconds, that\u2019s enough to take the oomph off of them.<\/p>\n<\/blockquote>\n<p>What Steel calls the \u201cnuclear option\u201d that works really well (but nobody wants to use it):<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>That\u2019s called precommitment. \u2026 If you really want to get something done and you\u2019re willing to make a bet, and if you don\u2019t do it, you give me $10,000 and if you do do it, you give me a handshake, that will get it done, 100%.<\/p>\n<\/blockquote>\n<p>But can telling other people about your goals actually backfire? Steel explains:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>If I\u2019m telling other people, \u201cYeah I\u2019m going to start exercising,\u201d I\u2019ve actually done myself motivational damage. Because it\u2019s vague and non-specific and I get a certain satisfaction or virtue by saying it. And that actually satisfies my need to exercise somewhat. You might sort of think of this as motivational pornography, where the image or verbal takes the place of the real.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\">Self Control and the Right Way to Set Goals<\/h2>\n<p>Why we\u2019re <a href=\"https:\/\/www.scotthyoung.com\/blog\/2020\/12\/07\/planning\/\">terrible at long-term planning<\/a> (and why this wouldn\u2019t have been a problem for our ancestors):<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>A week is actually, motivationally a long, long way off. A couple days, yeah, that\u2019s pretty much it. And we\u2019re the superstars of self-control of the animal kingdom. Our capacity to wait for a day or two is mind-blowing, compared to the animal kingdom. But when you have a semester-long paper or a retirement plan or a four year degree, two-days just don\u2019t cut it. But it really matches well for when the panic comes in, when your natural discount has activated.<\/p>\n<p>But this is all natural, if you went back to hunter gathering, you\u2019d fit perfectly. There would be no procrastination.<\/p>\n<p>Motivation comes with an eye-dropper when you want it, and a firehose at the end. What we want is a nice tall glass of motivation, but we don\u2019t really have that. We have this really messed up system.<\/p>\n<\/blockquote>\n<p>What does research say about the most effective way to set goals?<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>We know the mechanics behind proper goal-setting. I even tried to make a new acroynm to compete with SMART goals, CSI-Approach (Challenging, Specific, Immediate and Approach Goals).<\/p>\n<p>One of the worst goals you can have is, \u201cI\u2019m not eating candy\u201d, because how can you be \u201csoon\u201d not eating candy. You can\u2019t. What would be better is, \u201cI\u2019m going to eat more salads.\u201d or, \u201cWhen I want to snack, I\u2019m going to eat carrot sticks.\u201d<\/p>\n<p>From <a href=\"https:\/\/www.scotthyoung.com\/blog\/2020\/11\/02\/motivation\/#07-03\">Temporal Motivation Theory<\/a> we have expectancy, value and time. Challenging has to do with expectancy and value, and goal commitment which has been studied a lot. If you have a goal but you\u2019re not committed to it, that really matters a lot. Do you feel committed to it? Can you reshape it so that you\u2019re committed?<\/p>\n<p>The Challenging part is to make it seem in the realm of the possible, but also to make it worthwhile.<\/p>\n<p>Specific and immediate is the limbic system. Were trying to move it out of the realm of the abstract, into the concrete. \u201cI want to do well\u201d or \u201cI want to lose weight\u201d is really abstract. What exactly do you want to do, as if you\u2019re giving someone else? You want to know where that finishing line is. Then you want to play with the immediacy. Limbic system if it\u2019s short enough term, that\u2019s what will keep the motivation up.<\/p>\n<p>We need it to be approach because we can\u2019t have deadlines around avoidance goals. We put all those elements together and we have a working goal.<\/p>\n<p>[What matters is that] you can visualize yourself doing it. \u2026 Because otherwise you\u2019re in slippery goal land. If you don\u2019t have definite goals, in definite words or definite hours, then you\u2019re not going to be moving forward on it.<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/csia_blog.png\" alt=\"\" class=\"wp-image-12812\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/csia_blog.png 600w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/csia_blog-300x300.png 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/csia_blog-150x150.png 150w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n<p>How can you motivate yourself better? Can you?<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Sometimes you\u2019re not dealt the best set of hands, but it doesn\u2019t stop you from playing those cards the best you can. You\u2019ve got to learn how to play those cards\u2014your motivational repertoire\u2014and maybe even know which cards you can kind of do better with. If you\u2019re not getting enough sleep, \u2026 you can\u2019t go wrong by improving your sleep. Are you eating well? These are all basic elements.<\/p>\n<p>This kind of idea that you can have complete control over the outcome, you can\u2019t. But, just like a poker game, you can maximize your chances.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\">Why We\u2019re Bored, and Why Wanting Something Doesn\u2019t Always Lead to Taking Action<\/h2>\n<p>On the evolutionary significance of boredom<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>If you had to design a creature, and you want it to disengage from an activity because it was no longer purposeful, what emotional state would you put in that creature? It might be called boredom. Boredom is our natural state of us saying \u201cdisengage, this has no significance\u201d and unfortunately it gets activated for a lot of things that are, in the long-term useful to us.<\/p>\n<p>Effortful attention is a difficult thing to do, because you\u2019re trying to override a system that says that \u201cthis is not actually relevant.\u201d Your energy level really determines how well you can pay attention to things. \u2026 If you can just reorganize your day to do your hardest work when you have the most energy, you\u2019ll find you\u2019re accomplishing more than your competitors and you\u2019ll have more time off.<\/p>\n<p>Effort is often contingent on how much energy we have. We tend not to respect our times of the day when giving effort is less effortful.<\/p>\n<\/blockquote>\n<p>Motivational theories often rely on combinations of expectancy and value. These state that you\u2019re motivated to the extent that you both value an outcome, and deem it likely you\u2019ll achieve it. But, Steel notes that the research is actually split on whether confidence is an unalloyed good:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>There\u2019s this idea of goal choice versus goal striving. The motivations that get you to choose a goal aren\u2019t the same as the ones that get you to strive toward it. You could want something, and want it quite badly, and still find it difficult to find the motivation to do it.<\/p>\n<p>Entrepreneurs tend to be more confident, than the everyday. But they find the most confident entrepreneurs tend to be the least successful. You have to have confidence, but also respect for the competition. I can do this, but it won\u2019t be easy. Balancing those two things works really well.<\/p>\n<\/blockquote>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/confidence-mixed_blog.png\" alt=\"\" class=\"wp-image-12811\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/confidence-mixed_blog.png 600w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/confidence-mixed_blog-300x300.png 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/confidence-mixed_blog-150x150.png 150w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n<p>Do listen to the whole thing. And, while you\u2019re at it, we now have 100+ podcast episodes. If you like it, please give it a rating so more people can find out about it.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recently, I published my Complete Guide to Motivation. The guide covers the research landscape on motivation from psychological, neuroscientific and economic perspectives. One of the key researchers I highlighted was Piers Steel, a leading expert on procrastination. Since I found his research findings so helpful in my own understanding of procrastination, I invited him to [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[3],"tags":[],"class_list":{"0":"post-12807","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-personal-development","7":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why You Procrastinate (with Leading Expert Piers Steel) - Scott H Young<\/title>\n<meta name=\"description\" content=\"Why do we procrastinate? 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I dig into the science with leading researcher and procrastination expert, Piers Steel.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.scotthyoung.com\/blog\/2020\/12\/14\/procrastinate-expert\/\" \/>\n<meta property=\"og:site_name\" content=\"Scott H Young\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/AuthorScottYoung\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-14T22:47:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-12-15T09:19:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2020\/12\/portrait-blog.png\" \/>\n<meta name=\"author\" content=\"Scott Young\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@scotthyoung\" \/>\n<meta name=\"twitter:site\" content=\"@scotthyoung\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Scott Young\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/\"},\"author\":{\"name\":\"Scott Young\",\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/#\\\/schema\\\/person\\\/2f58ab6c4a36422c78416e5b7a79604c\"},\"headline\":\"Why You Procrastinate (with Leading Expert Piers Steel)\",\"datePublished\":\"2020-12-14T22:47:28+00:00\",\"dateModified\":\"2020-12-15T09:19:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/\"},\"wordCount\":1361,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/12\\\/portrait-blog.png\",\"articleSection\":[\"General\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/\",\"url\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/\",\"name\":\"Why You Procrastinate (with Leading Expert Piers Steel) - Scott H Young\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/2020\\\/12\\\/14\\\/procrastinate-expert\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/12\\\/portrait-blog.png\",\"datePublished\":\"2020-12-14T22:47:28+00:00\",\"dateModified\":\"2020-12-15T09:19:37+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.scotthyoung.com\\\/blog\\\/#\\\/schema\\\/person\\\/2f58ab6c4a36422c78416e5b7a79604c\"},\"description\":\"Why do we procrastinate? 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