The Procrastination Equation: How to Stop Putting Things Off

Do you ever find yourself putting off important tasks until the last minute? You’re not alone. The Procrastination Equation, developed by psychologist Piers Steel, explains exactly why we delay things. By understanding the four key elements of this formula—Expectancy, Value, Impulsiveness, and Delay—you can finally stop putting things off and start taking control of your productivity and motivation.

What is the Procrastination Equation?

At its core, the Procrastination Equation is a simple formula that shows what drives our motivation. It is expressed as: Motivation = (Expectancy × Value) / (Impulsiveness × Delay). To beat procrastination, you need to increase the top part of the equation (Expectancy and Value) and decrease the bottom part (Impulsiveness and Delay).

Think of it like a seesaw. When your belief in success and the reward for a task are high, your motivation goes up. But when distractions are high and the deadline feels far away, your motivation plummets.

Understanding this balance is the first step toward making meaningful changes. This isn’t about willpower alone; it’s about strategically changing the variables to work in your favor.

Boosting Your Expectancy to Build Confidence

Expectancy is all about your belief in your ability to complete a task successfully. If you think you’re going to fail, your brain will naturally want to avoid the task altogether, leading to procrastination.

The best way to increase your expectancy is to break large, intimidating projects into very small, manageable steps. Instead of “write the whole report,” your first step could be “create a document and write the title.”

Each small step you complete provides a little victory, which builds your confidence and momentum. This creates a positive feedback loop, making you more likely to tackle the next step and, eventually, the entire project.

Finding the Value in Every Task You Do

Value represents how rewarding or important you find a task. If a chore feels meaningless or boring, you will have very little motivation to do it. The key is to connect the task to a larger, more meaningful goal.

For example, you might not enjoy filing paperwork, but if you remind yourself that it helps you stay organized and reduces stress during tax season, the task suddenly has more value. Keep a list of the benefits of completing your tasks where you can see it.

Another powerful technique is to add an immediate reward. Promise yourself you can watch an episode of your favorite show or enjoy a coffee break after you finish a difficult task. This immediately increases its perceived value.

How to Reduce Impulsiveness and Stay Focused

Impulsiveness measures how easily you get distracted. In today’s world of constant notifications and interruptions, managing impulsiveness is a major challenge for many people. The more distractions you have, the easier it is to get pulled away from your work.

Creating an environment designed for focus is essential. This doesn’t just mean a clean desk; it means actively removing temptations that hijack your attention.

• Designate a distraction-free workspace. Keep your phone in another room or turn it on silent.
• Use technology to fight technology. Use apps and browser extensions that block distracting websites and notifications for a set period.
• Schedule blocks of “deep work” in your calendar and treat them like important appointments.

By making it harder to get distracted, you make it easier to stay on task. This simple shift in your environment can dramatically reduce procrastination.

Managing Delay to Create a Sense of Urgency

Delay refers to the time between now and when a task’s rewards or consequences will be felt. The further away a deadline is, the less motivated we feel to start. Our brains are wired to prioritize immediate rewards over future ones.

To combat this, you need to make long-term deadlines feel more immediate. Set your own, shorter deadlines for different parts of a project. Instead of one big deadline in a month, create several smaller deadlines for this week.

Using a timer, like in the Pomodoro Technique (working for 25 minutes, then taking a 5-minute break), is incredibly effective. It creates a mini-deadline that adds a sense of urgency and makes starting feel less daunting.

Creating Your Personalized Anti-Procrastination Plan

The Procrastination Equation is not a one-size-fits-all solution. Its real power comes from helping you identify your personal procrastination triggers. Are you more likely to delay tasks because you fear failure (low Expectancy), or because your phone is always buzzing (high Impulsiveness)?

Take a moment to analyze a task you’ve been putting off. Rate each of the four factors for that task. This will show you exactly where you need to focus your energy to get moving.

Start with one or two strategies from this article that target your weakest area. Be patient with yourself and remember that building better habits is a journey. By consistently applying these principles, you can take back control of your time and productivity.

Frequently Asked Questions about Procrastination

What is the main cause of procrastination according to the equation?
There isn’t one single cause. Procrastination happens when the combination of low expectancy and low value is overpowered by high impulsiveness and a long delay. Your specific reason for procrastinating on a task depends on which of these four factors is most out of balance.

How can I make a boring task feel more valuable?
You can increase a task’s value by connecting it to a meaningful long-term goal. You can also try “reward bundling,” where you pair the boring task with an activity you enjoy, like listening to a podcast while doing chores.

Is the Pomodoro Technique effective for procrastination?
Yes, it is highly effective because it directly targets the “Delay” factor. By breaking work into short, 25-minute sprints, it creates immediate, manageable deadlines, which reduces the overwhelming feeling of a distant due date.

Why do I procrastinate on tasks I know are important?
Even important tasks can be delayed. This is often due to low expectancy (a fear of not doing the task perfectly) or high impulsiveness (the immediate gratification from a distraction is more powerful than the distant reward of completing the important task).

Can I completely stop procrastinating forever?
Overcoming procrastination is an ongoing process, not a one-time fix. The goal is not to become a perfect robot but to better understand your tendencies and use these strategies to manage procrastination effectively so it no longer controls your life.