How To Beat It

Everyone procrastinates, Friend.

Seriously, even the most productive do so.

It’s the constant tug-of-war between what you want to do versus what you should do.

And regardless of how “locked-in” you are, procrastination creeps up on all of us.

But here’s the good news:

Procrastination is beatable.

Let’s look at why it happens, and more importantly, how to conquer it.

Why Procrastination Happens

Edward Young said it best: “Procrastination is the thief of time.”

People think procrastination is all about laziness.

But that’s not the case.

Procrastination is about choosing comfort in the short term at the expense of long-term goals.

And let’s be real, modern distractions have made it harder than ever to stay focused.

The result?

Delayed tasks, stress, and missed opportunities.

But understanding the psychology behind procrastination is the first step to figuring out how to overcome it.

The Science of Motivation: The Procrastination Equation

Dr. Piers Steel’s Procrastination Equation offers a powerful framework for tackling this habit:

Motivation = (Expectancy × Value) ÷ (Impulsiveness × Delay)

Here’s what it means:

• Expectancy: How confident are you that you’ll succeed? The more you believe in your ability to do something, the less you’ll procrastinate.

• Value: Do you see the task as meaningful or rewarding? A high-value task naturally sparks motivation.

• Impulsiveness: The more impulsive you are, the harder it is to focus on long-term rewards.

• Delay: The longer the reward is delayed, the harder it is to stay motivated.

By increasing expectancy and value while reducing impulsiveness and delay, you can hack your motivation and beat procrastination.

Here’s how to put theory into practice:

1) Boost Your Energy Levels

Procrastination often starts when you’re drained.

Low energy makes you impulsive and reduces motivation.

Keep your energy levels high by:

• Prioritizing good sleep.

• Staying active with regular exercise.

• Eating balanced, nourishing meals.

2) Lower the Activation Barrier

“Activation energy” is the effort it takes to get started.

The higher the effort, the more likely you’ll avoid it.

Simplify tasks by:

• Breaking them into smaller, manageable steps.

• Preparing everything you need ahead of time.

• Using Dr. Martin Luther King Jr.’s advice: “You don’t have to see the whole staircase, just take the first step.”

3) Clarify Your Next Steps

Ambiguity leads to delay.

Take a moment to identify your very next action.

Clear steps:

• Make the task less overwhelming.

• Increase your confidence in completing it.

• Add value to the task by showing progress.

4) Combine the Good with the “Bad”

Struggling to get started?

Use temptation bundling to your advantage.

Pair a less appealing task with a rewarding activity.

For example:

• Listen to your favorite podcast during your workout.

• Watch your favorite show while doing the laundry.

This creates a positive association, making it easier to dive in.

Realize this:

Procrastination is a habit, not a life sentence.

With the right strategies, you can outsmart it.

The key is to start small, build momentum, and treat every win, no matter how small, as progress.

Your future self will thank you.

Much love,

Mason - Founder of New Mentalities

PS - Give this email a “like” to let me know you enjoy these actionable tips and forward to a friend to help them elevate.