It’s helpful to know why I’m procrastinating. Sometimes the reason for procrastinating can be easily corrected. Probably the most well known version of this is not knowing what the next action is.
Here are some other things that I’ve noticed cause me to put off tasks I intended to do.
- 1 1) An inessential aspect of the task is aversive.
- 2 2) My reward gradient is wrong
- 3 3) I do not know exactly what I am trying to do
- 4 4) I am applying an inappropriate standard
- 5 5) I am trying to do too many mutually exclusive things
- 6 6) I believe that my plan will fail
1) An inessential aspect of the task is aversive.
The Tale of the Egg Sandwich
One morning at work I had a craving for an egg sandwich from the fast food restaurant around the corner. I didn’t want to go get the sandwich because it would predictably cost me half an hour - maybe a lot more more if I started reading something there and didn’t feel like going back into the office which seemed likely based on the outside view. So I tried to diagnose what was wrong by dialoguing with the part of myself that wanted the sandwich.
Am I hungry? If I ate some peanuts, would it feel good to go back to work?
No, I still want to go get the egg sandwich.
Imagine that I snap my fingers, and magically, the egg sandwich appears in my hands. Would it feel good to go back to work after I ate it?
No, I want to GO GET the egg sandwich.
Huh, is that because it feels bad to stay here and work?
Would it feel good to do something else in the office, like look at Facebook, or write a blog post?
Would it feel good to read a book?
Huh, that’s surprising. I usually want to read a book. Would it feel good to go elsewhere and read a book?
Oh… So it feels bad to be in the office?
Because there are people around who might interrupt me and distract me.
Huh. Maybe getting out of the office is sufficient. If I walked over to the Ferry Building, bought a coffee, and sat at the table near Peet’s, would it feel good to work there?
OK, let’s go.
And I did, and got a three-hour work block done.
The Tale of the Shoes and the Headband
I used to procrastinate a lot in the mornings, before getting out of my apartment. I did a few mindful walkthrough of my morning routine, paying attention to the urge to do something other than get ready, and being curious about why. I realized that there were some concrete and avoidable things that I was flinching from. First, I didn’t want to shower. Part of that is unavoidable - I have to take off my glasses and hearing aids. But another thing I dislike is that after the shower, I get the floor wet, and water’s dripping down my face from my hair, which is a sensation I hate. So I resolved to towel myself off before walking onto the tile floor, and to get an athletic headband to catch water before it reached my face.
The other thing I hated was putting on my shoes, because it would remind me that a bunch of my shoes needed to be properly put away, and maybe even needed polishing. I organized the floor of my closet, and then it wasn’t painful to go get my shoes anymore.
2) My reward gradient is wrong
Even after I’d taken the little problems out of my morning, I found that it was sometimes unmotivating to get out of the apartment, just to get into the office and start doing some solitary work - or join a meeting that wasn’t going to be very fun. But what did sound like it might be good was meeting a friend for breakfast. So I asked a few friends whether they’d like to meet for breakfast before work. Some said yes, and I found that on the mornings when I had a breakfast scheduled, I’d not only be faster in getting out of the apartment, but go to sleep faster the night before so I wouldn’t oversleep and miss the appointment.
3) I do not know exactly what I am trying to do
Sometimes, when procrastinating on a writing task, I ask myself, “What does this have to communicate?”, and list out the things I need to say. Then once I have that list, I can just write sentences that do the bare minimum of saying what I want to say. Then it’s mostly written.
4) I am applying an inappropriate standard
I was procrastinating on writing an important email. I looked at the flinch and noticed that I was flinching from the possibility of sending an email that said the wrong thing, and damaging my relationship with the recipient in some way. So I decided that the task was not to write and send an email, but just to write it. I’d worry about whether it was OK to send after I’d written something. Framed this way, the action of writing the email no longer seemed likely to cause damage if I made a mistake, since I could just not sent it.
Then I wrote the email.
Then I looked at it.
It looked pretty good.
So I sent it.
I’ve also noticed myself reluctant to start writing fiction.
“Why don’t I want to write this?”
“Because it won’t be good.”
“I’m not asking you to write a good short story. I’m just asking you to write a short story at all.”
“Oh, I can do that!”
Then I put together the bare minimum that tells the story I want to tell, not worrying about how good it is - and get practice, and become better.
5) I am trying to do too many mutually exclusive things
When I was in DC trying to build up the Effective Altruism meetup group there, I had a bunch of plans for things to try - and noticed my motivation flagging after an initial burst of enthusiasm. When I turned my focus inwards and asked why, I got a clear unambiguous answer, straight from the gut:
“Because I can’t actually do all this.”
“How will these plans fail?"
“There’s not enough room in the day.”
So I prioritized, and instead of doing three projects with the DC EA group, I decided to prioritize one project and meetups - and actually executed my plans.
6) I believe that my plan will fail
I noticed that I was putting off completing this section because it overlapped strongly with another thing I'm writing, so I decided to publish this post without it.