How to Stop procrastinating even when you feel unmotivated

Do you know the feeling? You have a big goal you are trying to achieve but, for some reason, you just can’t get yourself to take action. Maybe you are getting disappointed looks from the people who depend on you or even from yourself. Luckily, there is a way out to stop procrastinating, build a strong sense of motivation, and start getting things done.

Piers Steel is one of the world’s leading researchers in the science of motivation and procrastination. Steel put together the procrastination equation after analyzing hundreds of studies on motivation where you want to have a high Expectancy and Value, and a low Impulsivity and Delay. So what do those words mean?

Expectancy

Do you expect to achieve your goal? If you are going to have a strong motivation, you have to be confident that you make it happen. If the expectancy is low, you can increase it by starting small and then increase the effort as your momentum grows.

Value

Do you value the outcome you are going after? If you don’t, you are going to have a tough time doing the work necessary to get there. If the value is low, you can turn it up by aligning it with your ”why.” Establish your personal vision, and consistently remind yourself about how your daily work moves you closer to it.

Impulsivity

Does your impulsivity steal your focus away from the work that has to be done? Are you constantly interrupted by push notifications and email alerts? If the impulsivity is high, you can decrease it by removing distractions and optimizing your environment for deep work.

Delay

Does your goal allow you to delay your efforts? In other words, is your deadline far away in the future? You are likely to put it off. If the delay is high, you can turn it down by chunking it up. Create daily, weekly, and monthly targets to give you a consistent boost of small wins.

So the next time you just do not feel like it, remember the procrastination equation.