Lecture #7 - My Method for Defeating Procrastination

Summary

This video script addresses procrastination as an emotion management issue rather than a time management one. The speaker shares three personal methods to combat it: using rewards to break tasks into manageable parts, removing distractions to avoid temptation, and 'motivation harvesting'—a technique that leverages one's existing desire to impress or not disappoint others to stay motivated and complete tasks. The script also includes practical examples and insights from the speaker's own experiences as a college student and later as a professor.

Takeaways

• 🕒 Procrastination is an emotion management problem, not a time management issue. It's linked to the unpleasant emotions associated with a task, such as fear or boredom.
• 🎮 The speaker used the example of playing 'Mario Kart' to illustrate how procrastination can lead to skipping classes and falling behind in schoolwork.
• 🏛️ To combat procrastination, the speaker recommends creating a dedicated study space away from distractions, like a library desk, to maintain focus on academic tasks.
• 🍬 Method one for tackling procrastination is 'rewards', which involves breaking tasks into smaller parts and rewarding oneself after completing each part.
• 🚫 Method two is 'temptation removal', where one removes or avoids distractions to stay focused on the task at hand.
• 🔒 The speaker personally uses browser blockers and a cell phone lock box to remove temptations and maintain productivity.
• 🌱 'Motivation harvesting' is the third method introduced, which leverages existing social motivations, like impressing others, to complete tasks.
• 👥 Accountability groups, like the one the speaker participated in during graduate school, can be effective for motivation harvesting by sharing daily goals and accomplishments.
• 📑 Printing out materials can help with focus by reducing the urge to switch tasks or get distracted by digital alternatives.
• 🏆 Setting up scenarios where one's actions are visible to others, like projecting work on a screen, can harness the motivation to impress and prevent procrastination.
• 📝 Professors often use the strategy of submitting abstracts before writing the full paper to create a commitment that motivates them to complete the work.
• 📚 Sitting at the front of the class can be a form of motivation harvesting, using the fear of embarrassment to stay awake and focused during lectures.

Q & A

What is the main argument presented in the video about procrastination?

The main argument is that procrastination is not a time management problem but an emotion management problem, where tasks are associated with unpleasant emotions that individuals seek to avoid.

What are the three methods mentioned in the video to combat procrastination?

The three methods mentioned are: 1) Using rewards to break tasks into smaller parts and incentivize completion, 2) Removing temptations to prevent choosing easy alternatives over the task at hand, and 3) Motivation harvesting, which involves leveraging existing motivations to complete tasks.

Can you explain the concept of 'motivation harvesting' as introduced in the video?

Motivation harvesting is a technique where one takes a pre-existing motivation, such as the desire to impress others or avoid embarrassment, and applies it to a task that they are procrastinating on, thereby increasing their desire to complete that task.

What personal anecdote does the speaker use to illustrate the struggle with procrastination?

The speaker shares an anecdote from his first year of college, where he avoided going back to his dorm to prevent playing Mario Kart and instead reserved a desk in the library to focus on his studies.

How did the speaker's experience with a work accountability group in graduate school help with motivation?

The work accountability group helped by creating a structured environment where members declared their daily tasks, worked in the presence of others, and reported their accomplishments, leveraging the desire to impress peers and avoid looking lazy or unreliable.

What is the significance of the 'rainbow road' analogy in the video?

The 'rainbow road' analogy illustrates the difficulty of stopping an enjoyable activity (like playing Mario Kart) once started, which can lead to skipping important tasks such as attending classes.

How does the speaker describe the use of browser blockers as a method to remove temptations?

Browser blockers are software that prevents access to distracting websites, helping the speaker to focus on work by eliminating the temptation to browse the internet.

What is the concept behind the 'cell phone lock box' mentioned in the video?

The cell phone lock box is a device that locks the phone away for a set period, preventing access to it and thus removing the temptation to use it while trying to focus on work.

How does the speaker explain the effectiveness of setting up a situation to harness motivation?

The speaker explains that by setting up a situation where one's existing motivations, such as the desire to impress others or avoid embarrassment, are aligned with the task at hand, it becomes easier to overcome procrastination and complete the task.

What are some examples of motivation harvesting provided in the video?

Examples include arranging a meeting with friends to ensure getting out of bed and bathing, committing to a weekly pickup basketball game to practice consistently, and submitting an abstract to a conference to motivate writing the full paper.

How does the strategy of sitting at the front of the class relate to motivation harvesting?

Sitting at the front of the class is a form of motivation harvesting where the pre-existing motivation to avoid embarrassment by falling asleep in front of others is harnessed to stay awake and attentive during a lecture.