about two decades ago when I was a PhD student at UC Berkeley I found myself in
student at UC Berkeley I found myself in
student at UC Berkeley I found myself in a seminar taught by a psychology
a seminar taught by a psychology
a seminar taught by a psychology professor who was renowned for his
professor who was renowned for his
professor who was renowned for his research on self for theory on
research on self for theory on
research on self for theory on motivation teaching and learning I had
motivation teaching and learning I had
motivation teaching and learning I had no business being there that had nothing
no business being there that had nothing
no business being there that had nothing to do with my research interests but I
to do with my research interests but I
to do with my research interests but I found it had everything to do with my
found it had everything to do with my
found it had everything to do with my academic life what I learned in that
academic life what I learned in that
academic life what I learned in that seminar and in the myriad of discussions
seminar and in the myriad of discussions
seminar and in the myriad of discussions over the last two decades with Marty has
over the last two decades with Marty has
over the last two decades with Marty has been a real gift to me to change my
been a real gift to me to change my
been a real gift to me to change my understanding of the human condition it
understanding of the human condition it
understanding of the human condition it made me think back to those 20 years
made me think back to those 20 years
made me think back to those 20 years before that in school where I had
before that in school where I had
before that in school where I had mastered the craft and art of
mastered the craft and art of
mastered the craft and art of procrastination the mind games the
procrastination the mind games the
procrastination the mind games the rationalizations the justifications
rationalizations the justifications
rationalizations the justifications anybody know about these yes Oh some
anybody know about these yes Oh some
anybody know about these yes Oh some experts in the room and so that gift is
experts in the room and so that gift is
experts in the room and so that gift is something that I’d like to share with
something that I’d like to share with
something that I’d like to share with you today at least some of that this
you today at least some of that this
you today at least some of that this quote captures a certain perspective a
quote captures a certain perspective a
quote captures a certain perspective a way of thinking about procrastination
way of thinking about procrastination
way of thinking about procrastination lots of ways to approach it we can think
lots of ways to approach it we can think
lots of ways to approach it we can think of it as a bad habit for instance but I
of it as a bad habit for instance but I
of it as a bad habit for instance but I want to ask you to consider more deeply
want to ask you to consider more deeply
want to ask you to consider more deeply to introspect look inside and look for
to introspect look inside and look for
to introspect look inside and look for the deep motivational roots of
the deep motivational roots of
the deep motivational roots of procrastination so that we can overcome
procrastination so that we can overcome
procrastination so that we can overcome that and flourish and truly thrive in
that and flourish and truly thrive in
that and flourish and truly thrive in our lives and in our work as teachers
our lives and in our work as teachers
our lives and in our work as teachers and as learners so my hope for you is
and as learners so my hope for you is
and as learners so my hope for you is that you’ll take away from this talk a
that you’ll take away from this talk a
that you’ll take away from this talk a very different understanding of
very different understanding of
very different understanding of procrastination is and this is important
procrastination is and this is important
procrastination is and this is important it’s not just the how we think about it
it’s not just the how we think about it
it’s not just the how we think about it in terms of conceptual frameworks and
in terms of conceptual frameworks and
in terms of conceptual frameworks and theories which I’m going to teach you
theories which I’m going to teach you
theories which I’m going to teach you but also to understand it in a different
but also to understand it in a different
but also to understand it in a different ethical or moral sense I want you to
ethical or moral sense I want you to
ethical or moral sense I want you to think that procrastination isn’t
think that procrastination isn’t
think that procrastination isn’t shameful it’s not a sign of weakness
shameful it’s not a sign of weakness
shameful it’s not a sign of weakness it’s not a flaw it’s actually pretty
it’s not a flaw it’s actually pretty
it’s not a flaw it’s actually pretty predictable it’s something we can really
predictable it’s something we can really
predictable it’s something we can really expect if we understand the dynamics of
expect if we understand the dynamics of
expect if we understand the dynamics of motivation and the circumstances under
motivation and the circumstances under
motivation and the circumstances under which it arises it’s not surprising that
which it arises it’s not surprising that
which it arises it’s not surprising that we see procrastination Allah
we see procrastination Allah
we see procrastination Allah Princeton because you can’t spell
Princeton because you can’t spell
Princeton because you can’t spell procrastination without PRI and CTO and
procrastination without PRI and CTO and
procrastination without PRI and CTO and anybody had anybody noticed that before
so what is it about a circumstance a
so what is it about a circumstance a place like Princeton or colleges in the
place like Princeton or colleges in the
place like Princeton or colleges in the similar circumstances that leads to
similar circumstances that leads to
similar circumstances that leads to procrastination well one is that it’s
procrastination well one is that it’s
procrastination well one is that it’s where highly selective and schools all
where highly selective and schools all
where highly selective and schools all schools evaluate us so it’s an
schools evaluate us so it’s an
schools evaluate us so it’s an evaluative an environment where it’s
evaluative an environment where it’s
evaluative an environment where it’s competitive
competitive
competitive we’re often competing with one another
we’re often competing with one another
we’re often competing with one another often there’s limited rewards and
often there’s limited rewards and
often there’s limited rewards and recognition more people want a z’ that
recognition more people want a z’ that
recognition more people want a z’ that can reasonably expect to get them in
can reasonably expect to get them in
can reasonably expect to get them in those circumstances we can fully expect
those circumstances we can fully expect
those circumstances we can fully expect that people will seek to protect
that people will seek to protect
that people will seek to protect themselves the meaning of not getting
themselves the meaning of not getting
themselves the meaning of not getting that reward the meaning of not getting
that reward the meaning of not getting
that reward the meaning of not getting that recognition for their self-concept
that recognition for their self-concept
that recognition for their self-concept and their self-worth it’s not just the
and their self-worth it’s not just the
and their self-worth it’s not just the gray that’s on the line it’s more than
gray that’s on the line it’s more than
gray that’s on the line it’s more than that and I think with as we introspect
that and I think with as we introspect
that and I think with as we introspect we realize that so today I want to
we realize that so today I want to
we realize that so today I want to explain that and again I want that so
explain that and again I want that so
explain that and again I want that so you have an idea but I want you to apply
you have an idea but I want you to apply
you have an idea but I want you to apply it to your own life as I’ve applied it
it to your own life as I’ve applied it
it to your own life as I’ve applied it to my own whether that you’re a teacher
to my own whether that you’re a teacher
to my own whether that you’re a teacher or a student or a parent all of this can
or a student or a parent all of this can
or a student or a parent all of this can be helpful in understanding the dynamics
be helpful in understanding the dynamics
be helpful in understanding the dynamics that happen in schools and around
that happen in schools and around
that happen in schools and around schools so I want to tell a little story
schools so I want to tell a little story
schools so I want to tell a little story and it’s you procrastinate this will be
and it’s you procrastinate this will be
and it’s you procrastinate this will be a familiar scenario for you so here’s
a familiar scenario for you so here’s
a familiar scenario for you so here’s the setting it’s 11 o’clock you’re in
the setting it’s 11 o’clock you’re in
the setting it’s 11 o’clock you’re in your dorm room and you have a paper due
your dorm room and you have a paper due
your dorm room and you have a paper due in a day or so and so it’ll kind of long
in a day or so and so it’ll kind of long
in a day or so and so it’ll kind of long busy day maybe not too productive so you
busy day maybe not too productive so you
busy day maybe not too productive so you sit down at your desk you open up your
sit down at your desk you open up your
sit down at your desk you open up your laptop to get started to tackle this
laptop to get started to tackle this
laptop to get started to tackle this paper and then you think I’m gonna check
paper and then you think I’m gonna check
paper and then you think I’m gonna check my email just for a minute get that out
my email just for a minute get that out
my email just for a minute get that out of the way anybody ever done that so 45
of the way anybody ever done that so 45
of the way anybody ever done that so 45 minutes later you’ve checked a lot of
minutes later you’ve checked a lot of
minutes later you’ve checked a lot of email you’ve done a really good job of
email you’ve done a really good job of
email you’ve done a really good job of that but now you realize you know what
that but now you realize you know what
that but now you realize you know what I’m pretty tired I’m kind of exhausted
I’m pretty tired I’m kind of exhausted
I’m pretty tired I’m kind of exhausted as a matter of fact you know tired
as a matter of fact you know tired
as a matter of fact you know tired exhausted not conducive to writing a
exhausted not conducive to writing a
exhausted not conducive to writing a good paper what do I need I need to go
good paper what do I need I need to go
good paper what do I need I need to go to sleep yeah that’s what I’ll do I’ll
to sleep yeah that’s what I’ll do I’ll
to sleep yeah that’s what I’ll do I’ll go to sleep
go to sleep
go to sleep get some get rested wake up tomorrow
get some get rested wake up tomorrow
get some get rested wake up tomorrow refreshed tackle that paper ready to go
refreshed tackle that paper ready to go
refreshed tackle that paper ready to go so what do I do I set my alarm I feel
so what do I do I set my alarm I feel
so what do I do I set my alarm I feel kind of bad so I overcompensate I said
kind of bad so I overcompensate I said
kind of bad so I overcompensate I said especially early right to make up you’re
especially early right to make up you’re
especially early right to make up you’re thinking right now how did he know to
thinking right now how did he know to
thinking right now how did he know to have a camera in my dorm room this
have a camera in my dorm room this
have a camera in my dorm room this story’s about me that’s how I know and
story’s about me that’s how I know and
story’s about me that’s how I know and so I wake up extra early or I shouldn’t
so I wake up extra early or I shouldn’t
so I wake up extra early or I shouldn’t say wake up rest early the alarm goes
say wake up rest early the alarm goes
say wake up rest early the alarm goes off extra early I hit the snooze and
off extra early I hit the snooze and
off extra early I hit the snooze and while I’m laying there I think you know
while I’m laying there I think you know
while I’m laying there I think you know the whole point was to be refreshed and
the whole point was to be refreshed and
the whole point was to be refreshed and I’m not I’m tired I’m not only do I hit
I’m not I’m tired I’m not only do I hit
I’m not I’m tired I’m not only do I hit the snooze again I turn off the alarm
the snooze again I turn off the alarm
the snooze again I turn off the alarm because I need some sleep
because I need some sleep
because I need some sleep because if I’m gonna be productive I
because if I’m gonna be productive I
because if I’m gonna be productive I need my rest and so time passes I wake
need my rest and so time passes I wake
need my rest and so time passes I wake up I wake up an hour before my first
up I wake up an hour before my first
up I wake up an hour before my first class and I think you know what that’s
class and I think you know what that’s
class and I think you know what that’s not quite enough time to get started on
not quite enough time to get started on
not quite enough time to get started on this paper what can you get done in an
this paper what can you get done in an
this paper what can you get done in an hour so what I start to do I think to
hour so what I start to do I think to
hour so what I start to do I think to myself you know I had that thing I got
myself you know I had that thing I got
myself you know I had that thing I got to do it’s really important I need to do
to do it’s really important I need to do
to do it’s really important I need to do it now
it now
it now and I really just need something to
and I really just need something to
and I really just need something to cross off on my to-do list so I can feel
cross off on my to-do list so I can feel
cross off on my to-do list so I can feel that satisfaction sound familiar so I
that satisfaction sound familiar so I
that satisfaction sound familiar so I knocked that off my list just in time to
knocked that off my list just in time to
knocked that off my list just in time to get to class I have a full day maybe a
get to class I have a full day maybe a
get to class I have a full day maybe a little longer lunch so that I should
little longer lunch so that I should
little longer lunch so that I should have that conversation the hallway goes
have that conversation the hallway goes
have that conversation the hallway goes a little bit longer and I find myself
a little bit longer and I find myself
a little bit longer and I find myself back in the same spot at the same time
back in the same spot at the same time
back in the same spot at the same time it’s 11 o’clock and I haven’t done
it’s 11 o’clock and I haven’t done
it’s 11 o’clock and I haven’t done anything toward my paper so now not only
anything toward my paper so now not only
anything toward my paper so now not only have I made not made progress I’m behind
have I made not made progress I’m behind
have I made not made progress I’m behind and I feel pretty bad about myself but
and I feel pretty bad about myself but
and I feel pretty bad about myself but nonetheless I know what I have to do and
nonetheless I know what I have to do and
nonetheless I know what I have to do and make that sprint into the wee hours of
make that sprint into the wee hours of
make that sprint into the wee hours of the night to finish this paper and at
the night to finish this paper and at
the night to finish this paper and at some point I just say to myself you know
some point I just say to myself you know
some point I just say to myself you know what I just gotta get this done because
what I just gotta get this done because
what I just gotta get this done because if I don’t that’s bad the humiliation of
if I don’t that’s bad the humiliation of
if I don’t that’s bad the humiliation of not completing it he’s worse than not
not completing it he’s worse than not
not completing it he’s worse than not writing the best paper my professor has
writing the best paper my professor has
writing the best paper my professor has ever read so what these two these
ever read so what these two these
ever read so what these two these dynamics we could look at the surface
dynamics we could look at the surface
dynamics we could look at the surface level but I want to look
level but I want to look
level but I want to look more deeply what’s going on underneath
more deeply what’s going on underneath
more deeply what’s going on underneath and so for theory of achievement
and so for theory of achievement
and so for theory of achievement motivation gives us a tool for doing
motivation gives us a tool for doing
motivation gives us a tool for doing that so software Theory asserts or
that so software Theory asserts or
that so software Theory asserts or posits first and foremost that the
posits first and foremost that the
posits first and foremost that the paramount psychological need that all of
paramount psychological need that all of
paramount psychological need that all of us have is to be seen by ourselves and
us have is to be seen by ourselves and
us have is to be seen by ourselves and others as capable and competent and able
others as capable and competent and able
others as capable and competent and able so in a school environment that means we
so in a school environment that means we
so in a school environment that means we need to be thought I’m as smart that’s
need to be thought I’m as smart that’s
need to be thought I’m as smart that’s good at math if that’s our identity as
good at math if that’s our identity as
good at math if that’s our identity as the excellent writer bound for science
the excellent writer bound for science
the excellent writer bound for science if we’re a valedictorian we come to
if we’re a valedictorian we come to
if we’re a valedictorian we come to expect that so software theory says we
expect that so software theory says we
expect that so software theory says we need to be seen as capable and able and
need to be seen as capable and able and
need to be seen as capable and able and competent that’s what we need to do and
competent that’s what we need to do and
competent that’s what we need to do and because it’s the primary paramount need
because it’s the primary paramount need
because it’s the primary paramount need we will actually sacrifice or trade off
we will actually sacrifice or trade off
we will actually sacrifice or trade off other needs to realize or achieve or
other needs to realize or achieve or
other needs to realize or achieve or meet that need and that’s where
meet that need and that’s where
meet that need and that’s where procrastination comes in so here’s a way
procrastination comes in so here’s a way
procrastination comes in so here’s a way of thinking about it kind of captures
of thinking about it kind of captures
of thinking about it kind of captures some of the dynamics it’s a kind of a
some of the dynamics it’s a kind of a
some of the dynamics it’s a kind of a simple model now first I want to say
simple model now first I want to say
simple model now first I want to say that this is a model of people’s beliefs
that this is a model of people’s beliefs
that this is a model of people’s beliefs about performance and ability self-worth
about performance and ability self-worth
about performance and ability self-worth achievements I’m not saying that this is
achievements I’m not saying that this is
achievements I’m not saying that this is how we should be I’m saying that this is
how we should be I’m saying that this is
how we should be I’m saying that this is what we’ve discovered through research
what we’ve discovered through research
what we’ve discovered through research basically we have this kind of simple
basically we have this kind of simple
basically we have this kind of simple model in our head that my performance is
model in our head that my performance is
model in our head that my performance is determine my ability for the most part
determine my ability for the most part
determine my ability for the most part effort has a role in it but ability my
effort has a role in it but ability my
effort has a role in it but ability my innate capability and skill and
innate capability and skill and
innate capability and skill and knowledge and Steve not knowledge my
knowledge and Steve not knowledge my
knowledge and Steve not knowledge my innate skill at doing something largely
innate skill at doing something largely
innate skill at doing something largely unchanging that’s what determines my
unchanging that’s what determines my
unchanging that’s what determines my achievement level my success something
achievement level my success something
achievement level my success something and that those achievements those
and that those achievements those
and that those achievements those successes or not determine my sense of
successes or not determine my sense of
successes or not determine my sense of self-worth how I think about myself so
self-worth how I think about myself so
self-worth how I think about myself so in a sense then these things become
in a sense then these things become
in a sense then these things become equated with one another so people who
equated with one another so people who
equated with one another so people who are particularly fearful of failure
are particularly fearful of failure
are particularly fearful of failure people who procrastinate a lot I put
people who procrastinate a lot I put
people who procrastinate a lot I put myself in that category at least in the
myself in that category at least in the
myself in that category at least in the past have a kind of simplistic equation
past have a kind of simplistic equation
past have a kind of simplistic equation in their mind their performance is equal
in their mind their performance is equal
in their mind their performance is equal or equivalent to their ability which is
or equivalent to their ability which is
or equivalent to their ability which is equal or equivalent to their
equal or equivalent to their
equal or equivalent to their their self-worth as a person as a human
their self-worth as a person as a human
their self-worth as a person as a human being so we go from a grade on a test to
being so we go from a grade on a test to
being so we go from a grade on a test to ourselves in the world and to the people
ourselves in the world and to the people
ourselves in the world and to the people we love and care about our teachers our
we love and care about our teachers our
we love and care about our teachers our friends and if you little scamp’s so
friends and if you little scamp’s so
friends and if you little scamp’s so with that understanding we can see how
with that understanding we can see how
with that understanding we can see how procrastination isn’t just a matter of a
procrastination isn’t just a matter of a
procrastination isn’t just a matter of a habit I don’t like this activity or this
habit I don’t like this activity or this
habit I don’t like this activity or this assignment I never did like physics even
assignment I never did like physics even
assignment I never did like physics even though I’m a physics major
though I’m a physics major
though I’m a physics major actually that’s pobably not the case
actually that’s pobably not the case
actually that’s pobably not the case often people procrastinate Addai physics
often people procrastinate Addai physics
often people procrastinate Addai physics but when it’s 11 o’clock at night and
but when it’s 11 o’clock at night and
but when it’s 11 o’clock at night and the pset to do it midnight you’re not
the pset to do it midnight you’re not
the pset to do it midnight you’re not loving that you’re just trying to get it
loving that you’re just trying to get it
loving that you’re just trying to get it done so it’s important to understand a
done so it’s important to understand a
done so it’s important to understand a couple things about procrastination and
couple things about procrastination and
couple things about procrastination and this simple model one of them is that we
this simple model one of them is that we
this simple model one of them is that we can’t simply forego the opportunity to
can’t simply forego the opportunity to
can’t simply forego the opportunity to achieve we can’t just pick easy tasks
achieve we can’t just pick easy tasks
achieve we can’t just pick easy tasks and say well I achieve that’s great I’m
and say well I achieve that’s great I’m
and say well I achieve that’s great I’m feel good so what this model shows is a
feel good so what this model shows is a
feel good so what this model shows is a key insight from self-worth theory we
key insight from self-worth theory we
key insight from self-worth theory we used to think in psychology that if you
used to think in psychology that if you
used to think in psychology that if you really wanted to achieve say for success
really wanted to achieve say for success
really wanted to achieve say for success then you would not automatically really
then you would not automatically really
then you would not automatically really want to avoid failure but in fact that’s
want to avoid failure but in fact that’s
want to avoid failure but in fact that’s not the case so not one dimension one
not the case so not one dimension one
not the case so not one dimension one spectrum they’re actually two you can
spectrum they’re actually two you can
spectrum they’re actually two you can approach a task really want to do a task
approach a task really want to do a task
approach a task really want to do a task and at the same time really not want to
and at the same time really not want to
and at the same time really not want to do a task you can want to succeed on it
do a task you can want to succeed on it
do a task you can want to succeed on it you can also really fear failing on such
you can also really fear failing on such
you can also really fear failing on such a task so these are actually two
a task so these are actually two
a task so these are actually two different dimensions and many people at
different dimensions and many people at
different dimensions and many people at Princeton at Berkeley before that where
Princeton at Berkeley before that where
Princeton at Berkeley before that where I used to work and with a lot of this
I used to work and with a lot of this
I used to work and with a lot of this research is done actually are high on
research is done actually are high on
research is done actually are high on both dimensions we really really want to
both dimensions we really really want to
both dimensions we really really want to achieve it’s really important to us
achieve it’s really important to us
achieve it’s really important to us we’re driven maybe you’ve heard that
we’re driven maybe you’ve heard that
we’re driven maybe you’ve heard that word used to describe you but we’re also
word used to describe you but we’re also
word used to describe you but we’re also fearful of failure and what it means so
fearful of failure and what it means so
fearful of failure and what it means so we’re we have two sources of motivation
we’re we have two sources of motivation
we’re we have two sources of motivation so in fact procrastination in many cases
so in fact procrastination in many cases
so in fact procrastination in many cases and the cause of that is we’re over
and the cause of that is we’re over
and the cause of that is we’re over motivated we’re overly striving both
motivated we’re overly striving both
motivated we’re overly striving both away and towards something and that’s
away and towards something and that’s
away and towards something and that’s what we’ve learned that procrastinators
what we’ve learned that procrastinators
what we’ve learned that procrastinators are actually not less motivated in the
are actually not less motivated in the
are actually not less motivated in the office person though that’s what they
office person though that’s what they
office person though that’s what they say or I’m lazy or I don’t have time
say or I’m lazy or I don’t have time
say or I’m lazy or I don’t have time management those are really not chipping
management those are really not chipping
management those are really not chipping the causes what it is is a feeling of
the causes what it is is a feeling of
the causes what it is is a feeling of stuckness to countervailing forces we
stuckness to countervailing forces we
stuckness to countervailing forces we are driven towards success on the one
are driven towards success on the one
are driven towards success on the one hand but we are strongly and powerfully
hand but we are strongly and powerfully
hand but we are strongly and powerfully motivated to avoid failure on the other
motivated to avoid failure on the other
motivated to avoid failure on the other and we feel this stuckness these
and we feel this stuckness these
and we feel this stuckness these countervailing forces and many people
countervailing forces and many people
countervailing forces and many people describe procrastination as being stuck
describe procrastination as being stuck
describe procrastination as being stuck or against a wall and obstacle they
or against a wall and obstacle they
or against a wall and obstacle they can’t get over does that sound right to
can’t get over does that sound right to
can’t get over does that sound right to you
you
you the phenomenon of it what does it feel
the phenomenon of it what does it feel
the phenomenon of it what does it feel like we are often agitated we can’t
like we are often agitated we can’t
like we are often agitated we can’t sleep but we can’t work right so we have
sleep but we can’t work right so we have
sleep but we can’t work right so we have these countervailing forces and we’re
these countervailing forces and we’re
these countervailing forces and we’re unable to move forward until some moment
unable to move forward until some moment
unable to move forward until some moment where we have this insight we say if I
where we have this insight we say if I
where we have this insight we say if I don’t start now I won’t get this done
don’t start now I won’t get this done
don’t start now I won’t get this done and the fear of not getting it done
and the fear of not getting it done
and the fear of not getting it done mmm-hmm I see the nod exceeds the fear
mmm-hmm I see the nod exceeds the fear
mmm-hmm I see the nod exceeds the fear of doing less than perfectly or to an
of doing less than perfectly or to an
of doing less than perfectly or to an exceptional standard or to as good as I
exceptional standard or to as good as I
exceptional standard or to as good as I did it last time because those of us who
did it last time because those of us who
did it last time because those of us who are perfectionists and procrastinate
are perfectionists and procrastinate
are perfectionists and procrastinate we’ve often exceeded selled at high
we’ve often exceeded selled at high
we’ve often exceeded selled at high levels in the past we could begin to
levels in the past we could begin to
levels in the past we could begin to internalize those standards and feel
internalize those standards and feel
internalize those standards and feel that we must meet them each time it’s
that we must meet them each time it’s
that we must meet them each time it’s important then that we under come to
important then that we under come to
important then that we under come to think about procrastination in different
think about procrastination in different
think about procrastination in different terms so software theory looks at
terms so software theory looks at
terms so software theory looks at procrastination with just a different
procrastination with just a different
procrastination with just a different lens so a common way that we hear
lens so a common way that we hear
lens so a common way that we hear procrastination discussed is as
procrastination discussed is as
procrastination discussed is as self-sabotage for handicapping ourselves
self-sabotage for handicapping ourselves
self-sabotage for handicapping ourselves we’re sabotaging yourself you can see
we’re sabotaging yourself you can see
we’re sabotaging yourself you can see from a self-worth point of view it’s not
from a self-worth point of view it’s not
from a self-worth point of view it’s not self-sabotage it’s self-protection we’re
self-sabotage it’s self-protection we’re
self-sabotage it’s self-protection we’re trying to protect ourselves our sense of
trying to protect ourselves our sense of
trying to protect ourselves our sense of ourselves as able and capable capable
ourselves as able and capable capable
ourselves as able and capable capable and worthy human beings and we’re
and worthy human beings and we’re
and worthy human beings and we’re willing to sacrifice our performance to
willing to sacrifice our performance to
willing to sacrifice our performance to do it because self-worth is the
do it because self-worth is the
do it because self-worth is the Paramount human need make sense I want
Paramount human need make sense I want
Paramount human need make sense I want you to think about procrastination
you to think about procrastination
you to think about procrastination you’ve saw this slide before think about
you’ve saw this slide before think about
you’ve saw this slide before think about procrastination actually is a strategy a
procrastination actually is a strategy a
procrastination actually is a strategy a really nearly perfect strategy for
really nearly perfect strategy for
really nearly perfect strategy for protecting ourselves if we procrastinate
protecting ourselves if we procrastinate
protecting ourselves if we procrastinate on a task that we value and care about
on a task that we value and care about
on a task that we value and care about and then we don’t achieve very well at a
and then we don’t achieve very well at a
and then we don’t achieve very well at a high level
high level
high level if we fail we have a built-in excuse
if we fail we have a built-in excuse
if we fail we have a built-in excuse right I couldn’t have achieved that only
right I couldn’t have achieved that only
right I couldn’t have achieved that only had two hours before the exam to get
had two hours before the exam to get
had two hours before the exam to get ready and you hear people doing that
ready and you hear people doing that
ready and you hear people doing that think about when you’re standing outside
think about when you’re standing outside
think about when you’re standing outside of the lecture hall before an exam what
of the lecture hall before an exam what
of the lecture hall before an exam what are people saying I least study three
are people saying I least study three
are people saying I least study three hours ha I studied too yeah my computer
hours ha I studied too yeah my computer
hours ha I studied too yeah my computer froze I did got a chance to do that
froze I did got a chance to do that
froze I did got a chance to do that everybody’s explaining how they’re not
everybody’s explaining how they’re not
everybody’s explaining how they’re not ready why because if they don’t achieve
ready why because if they don’t achieve
ready why because if they don’t achieve then they have this built-in excuse not
then they have this built-in excuse not
then they have this built-in excuse not only for themselves but for others yeah
only for themselves but for others yeah
only for themselves but for others yeah but it’s a brilliant strategy because if
but it’s a brilliant strategy because if
but it’s a brilliant strategy because if you succeed you get that a on that
you succeed you get that a on that
you succeed you get that a on that physics test then you can conclude I’m
physics test then you can conclude I’m
physics test then you can conclude I’m really smart smarter than I thought I
really smart smarter than I thought I
really smart smarter than I thought I was I thought I needed three hours I
was I thought I needed three hours I
was I thought I needed three hours I needed to sew procrastination as an
needed to sew procrastination as an
needed to sew procrastination as an avoidance strategy is nearly perfect in
avoidance strategy is nearly perfect in
avoidance strategy is nearly perfect in its outcome in protecting our self-worth
its outcome in protecting our self-worth
its outcome in protecting our self-worth even as we jeopardize our performance we
even as we jeopardize our performance we
even as we jeopardize our performance we increase the chance that we’re gonna
increase the chance that we’re gonna
increase the chance that we’re gonna need that excuse right but we have it
need that excuse right but we have it
need that excuse right but we have it ready so what what are preparations and
ready so what what are preparations and
ready so what what are preparations and these tests our testing is not so much
these tests our testing is not so much
these tests our testing is not so much our knowledge and our skill but really
our knowledge and our skill but really
our knowledge and our skill but really our brinksmanship our ability to pull
our brinksmanship our ability to pull
our brinksmanship our ability to pull off stuff at the last minute if that’s
off stuff at the last minute if that’s
off stuff at the last minute if that’s not the definition of a princess student
not the definition of a princess student
not the definition of a princess student I don’t know what is how do we overcome
I don’t know what is how do we overcome
I don’t know what is how do we overcome procrastination what a lot of us do is
procrastination what a lot of us do is
procrastination what a lot of us do is we try to talk ourselves into getting
we try to talk ourselves into getting
we try to talk ourselves into getting started by saying this if I don’t do
started by saying this if I don’t do
started by saying this if I don’t do this I’m not gonna get into med school
this I’m not gonna get into med school
this I’m not gonna get into med school oh this is gonna harm my my GPA my
oh this is gonna harm my my GPA my
oh this is gonna harm my my GPA my transcript we’re actually increasing
transcript we’re actually increasing
transcript we’re actually increasing fear and the bretton does not a surprise
fear and the bretton does not a surprise
fear and the bretton does not a surprise that it doesn’t really work very well
that it doesn’t really work very well
that it doesn’t really work very well there’s actually some counterintuitive
there’s actually some counterintuitive
there’s actually some counterintuitive other kinds of strategies that we’re
other kinds of strategies that we’re
other kinds of strategies that we’re gonna recommend so there’s three broad
gonna recommend so there’s three broad
gonna recommend so there’s three broad categories there’s many many many more
categories there’s many many many more
categories there’s many many many more but these three come from a really
but these three come from a really
but these three come from a really follow from self-worth theory in
follow from self-worth theory in
follow from self-worth theory in particular so I want to underscore these
particular so I want to underscore these
particular so I want to underscore these own do so first by talking about
own do so first by talking about
own do so first by talking about developing awareness we know from the
developing awareness we know from the
developing awareness we know from the research on procrastination and
research on procrastination and
research on procrastination and overcoming it that gaining knowledge
overcoming it that gaining knowledge
overcoming it that gaining knowledge being aware of self-worth theory in
being aware of self-worth theory in
being aware of self-worth theory in these dynamics helps people over
these dynamics helps people over
these dynamics helps people over these things to understand the roots of
these things to understand the roots of
these things to understand the roots of procrastination helps us weaken it we
procrastination helps us weaken it we
procrastination helps us weaken it we know where it comes from
know where it comes from
know where it comes from ah I can be aware of and see these
ah I can be aware of and see these
ah I can be aware of and see these dynamics happening in front of me but
dynamics happening in front of me but
dynamics happening in front of me but another kind of awareness is to gain an
another kind of awareness is to gain an
another kind of awareness is to gain an awareness of what we’re feeling what
awareness of what we’re feeling what
awareness of what we’re feeling what approach motors feel like versus
approach motors feel like versus
approach motors feel like versus avoidance we know when we’re cleaning
avoidance we know when we’re cleaning
avoidance we know when we’re cleaning the fridge in our dorm room the night
the fridge in our dorm room the night
the fridge in our dorm room the night before the final exam that that’s
before the final exam that that’s
before the final exam that that’s procrastination but there are other
procrastination but there are other
procrastination but there are other times there’s not so clear is checking
times there’s not so clear is checking
times there’s not so clear is checking your email procrastination is studying
your email procrastination is studying
your email procrastination is studying or doing the task on that on the low
or doing the task on that on the low
or doing the task on that on the low important item on your list is that
important item on your list is that
important item on your list is that procrastination a lot of times it is so
procrastination a lot of times it is so
procrastination a lot of times it is so the more we know the greater awareness
the more we know the greater awareness
the more we know the greater awareness we have of our tendencies and our
we have of our tendencies and our
we have of our tendencies and our motivations we’re more likely to
motivations we’re more likely to
motivations we’re more likely to overcome them so we want to cultivate a
overcome them so we want to cultivate a
overcome them so we want to cultivate a stance an observer stance and say what
stance an observer stance and say what
stance an observer stance and say what does this feel like what am i
does this feel like what am i
does this feel like what am i experiencing what am I thinking so that
experiencing what am I thinking so that
experiencing what am I thinking so that we can then actively choose what we want
we can then actively choose what we want
we can then actively choose what we want to feel and think and what we’re
to feel and think and what we’re
to feel and think and what we’re motivated by and these next two
motivated by and these next two
motivated by and these next two strategies tell us how to do that the
strategies tell us how to do that the
strategies tell us how to do that the first one is to learn how to tip the
first one is to learn how to tip the
first one is to learn how to tip the balance away from avoidance motivations
balance away from avoidance motivations
balance away from avoidance motivations toward approach motivations so a lot of
toward approach motivations so a lot of
toward approach motivations so a lot of people think I’m not motivated to do
people think I’m not motivated to do
people think I’m not motivated to do this often that’s not the case it’s
this often that’s not the case it’s
this often that’s not the case it’s simply that their fears dominate or
simply that their fears dominate or
simply that their fears dominate or overwhelm their approach motives there’s
overwhelm their approach motives there’s
overwhelm their approach motives there’s a reason you signed up for that class
a reason you signed up for that class
a reason you signed up for that class there’s ideas you want to take away from
there’s ideas you want to take away from
there’s ideas you want to take away from their skills you want to learn their
their skills you want to learn their
their skills you want to learn their benefits beyond school of doing well on
benefits beyond school of doing well on
benefits beyond school of doing well on this activity but we’re not thinking of
this activity but we’re not thinking of
this activity but we’re not thinking of that they’re not in our minds and so
that they’re not in our minds and so
that they’re not in our minds and so they don’t affect us motivation can only
they don’t affect us motivation can only
they don’t affect us motivation can only operate on us if we’re thinking of it
operate on us if we’re thinking of it
operate on us if we’re thinking of it or feeling it because that’s the nature
or feeling it because that’s the nature
or feeling it because that’s the nature of motivations so how can we bring them
of motivations so how can we bring them
of motivations so how can we bring them back into our consciousness how can we
back into our consciousness how can we
back into our consciousness how can we shift or tip the balance toward approach
shift or tip the balance toward approach
shift or tip the balance toward approach motives we can stack them up we can
motives we can stack them up we can
motives we can stack them up we can think of all the reasons why I want to
think of all the reasons why I want to
think of all the reasons why I want to do this task that’s not to pretend there
do this task that’s not to pretend there
do this task that’s not to pretend there aren’t reasons not to it’s simply to dot
aren’t reasons not to it’s simply to dot
aren’t reasons not to it’s simply to dot to propose become to predominate over
to propose become to predominate over
to propose become to predominate over these reasons I might avoid so what are
these reasons I might avoid so what are
these reasons I might avoid so what are some ways of doing that I’m going to
some ways of doing that I’m going to
some ways of doing that I’m going to show you an example of my own
show you an example of my own
show you an example of my own you can see that that says TEDx this is
you can see that that says TEDx this is
you can see that that says TEDx this is my motivational to-do list because
my motivational to-do list because
my motivational to-do list because believe it or not I was scared when I
believe it or not I was scared when I
believe it or not I was scared when I was getting ready for this talk I was
was getting ready for this talk I was
was getting ready for this talk I was anxious am I gonna blow it it’s gonna
anxious am I gonna blow it it’s gonna
anxious am I gonna blow it it’s gonna look bad so what did I do
look bad so what did I do
look bad so what did I do I started writing down the things I
I started writing down the things I
I started writing down the things I wanted to keep in my mind first I wanted
wanted to keep in my mind first I wanted
wanted to keep in my mind first I wanted to think about this as an opportunity
to think about this as an opportunity
to think about this as an opportunity and as a way to experiment so I wasn’t
and as a way to experiment so I wasn’t
and as a way to experiment so I wasn’t thinking hey this should be perfect is
thinking hey this should be perfect is
thinking hey this should be perfect is an experiment I’m gonna try it out a
an experiment I’m gonna try it out a
an experiment I’m gonna try it out a little different kind of way of talking
little different kind of way of talking
little different kind of way of talking it lowers the expectations and it lowers
it lowers the expectations and it lowers
it lowers the expectations and it lowers the stakes another thought was you know
the stakes another thought was you know
the stakes another thought was you know what maybe I can see this as not about
what maybe I can see this as not about
what maybe I can see this as not about me but as a service to the Princeton
me but as a service to the Princeton
me but as a service to the Princeton community I’m helping people for me my
community I’m helping people for me my
community I’m helping people for me my motivational profile that motivates me
motivational profile that motivates me
motivational profile that motivates me takes the pressure off me I want to be
takes the pressure off me I want to be
takes the pressure off me I want to be helpful
helpful
helpful a third idea that was really important
a third idea that was really important
a third idea that was really important for me was to tap into a deep abiding
for me was to tap into a deep abiding
for me was to tap into a deep abiding enduring motivation was how does this
enduring motivation was how does this
enduring motivation was how does this fit with my mission so I see my purpose
fit with my mission so I see my purpose
fit with my mission so I see my purpose in life my mission in my work is to
in life my mission in my work is to
in life my mission in my work is to reduce suffering specifically of
reduce suffering specifically of
reduce suffering specifically of students so that they can be more
students so that they can be more
students so that they can be more engaged in their academic work in their
engaged in their academic work in their
engaged in their academic work in their lives and to thrive and flourish and in
lives and to thrive and flourish and in
lives and to thrive and flourish and in fact that’s a reminder that on my phone
fact that’s a reminder that on my phone
fact that’s a reminder that on my phone and every day I see it reduce suffering
another idea was to make it small so
another idea was to make it small so what feels manageable right so if I
what feels manageable right so if I
what feels manageable right so if I thought about the whole thing it felt
thought about the whole thing it felt
thought about the whole thing it felt too big now this may be familiar right
too big now this may be familiar right
too big now this may be familiar right we say slice it up into pieces but make
we say slice it up into pieces but make
we say slice it up into pieces but make it small to make it feel manageable and
it small to make it feel manageable and
it small to make it feel manageable and so I started to do that and one way I
so I started to do that and one way I
so I started to do that and one way I did that it was instead of writing out
did that it was instead of writing out
did that it was instead of writing out the whole script maybe I can make a very
the whole script maybe I can make a very
the whole script maybe I can make a very simple outline and that gives me a sense
simple outline and that gives me a sense
simple outline and that gives me a sense of the whole so those are some
of the whole so those are some
of the whole so those are some techniques that help me overcome not
techniques that help me overcome not
techniques that help me overcome not entirely I’m still pretty nervous right
entirely I’m still pretty nervous right
entirely I’m still pretty nervous right now but can I get moving to get started
now but can I get moving to get started
now but can I get moving to get started to make progress to remand to enjoy it
to make progress to remand to enjoy it
to make progress to remand to enjoy it so much more the last way we can tackle
so much more the last way we can tackle
so much more the last way we can tackle procrastination is by really challenging
procrastination is by really challenging
procrastination is by really challenging the
the
the equation that we carry around in her
equation that we carry around in her
equation that we carry around in her head is flawed right our performance is
head is flawed right our performance is
head is flawed right our performance is not equal to our ability there are lots
not equal to our ability there are lots
not equal to our ability there are lots of times on our performance was less
of times on our performance was less
of times on our performance was less than our capacity to perform it’s simply
than our capacity to perform it’s simply
than our capacity to perform it’s simply not representative sometimes it’s other
not representative sometimes it’s other
not representative sometimes it’s other way around some of you had really good
way around some of you had really good
way around some of you had really good reputations in high school and you got
reputations in high school and you got
reputations in high school and you got an A when you really didn’t deserve it
an A when you really didn’t deserve it
an A when you really didn’t deserve it so either way that breaks the a and the
so either way that breaks the a and the
so either way that breaks the a and the P Association but more importantly is
P Association but more importantly is
P Association but more importantly is your ability is not equivalent to your
your ability is not equivalent to your
your ability is not equivalent to your worth think about the people you love
worth think about the people you love
worth think about the people you love and who love you people you value and
and who love you people you value and
and who love you people you value and carry about it’s not because of their
carry about it’s not because of their
carry about it’s not because of their GPA or their transcript I just not the
GPA or their transcript I just not the
GPA or their transcript I just not the case our worth derives from our human
case our worth derives from our human
case our worth derives from our human qualities of kindness thoughtfulness and
qualities of kindness thoughtfulness and
qualities of kindness thoughtfulness and our vulnerabilities which might be
our vulnerabilities which might be
our vulnerabilities which might be thought of as a weakness I want to leave
thought of as a weakness I want to leave
thought of as a weakness I want to leave you with one thought from Nelson Mandela
you with one thought from Nelson Mandela
you with one thought from Nelson Mandela and he said may your choices reflect
and he said may your choices reflect
and he said may your choices reflect your hopes and not your fears this is
your hopes and not your fears this is
your hopes and not your fears this is absolutely approach avoidance motivation
absolutely approach avoidance motivation
absolutely approach avoidance motivation theory right there can we be motivated
theory right there can we be motivated
theory right there can we be motivated by those things we aspire to not by
by those things we aspire to not by
by those things we aspire to not by pretending we don’t have the fears but
pretending we don’t have the fears but
pretending we don’t have the fears but despite them thank you
”
Be First to Comment