KB139 - The Procratination Equation

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Mindset
The Procrastination Equation

There’s a silent killer of goals, dreams, and gym memberships.

It’s not a lack of ambition.

It’s not even laziness.

It’s procrastination

and it’s sneakier than we give it credit for.

You know what needs doing.

You want the result.

Yet somehow, you’re reorganising the spice rack or watching YouTube videos on how pencils are made.

What if I told you the issue isn’t willpower..

It’s math

Let’s break it down…

The Procrastination Equation

Psychologist Dr. Piers Steel boiled motivation down into a deceptively simple formula

This equation explains why you put things off

and more importantly, how to stop.

Let’s unpack each part…

Expectancy

Your belief that you can succeed. If your brain thinks you’ll fail, it quietly asks, “Why bother?”

Example:

You want to lose 10kg.

But you’ve tried before, failed, and now expect to fail again.

Low expectancy = low motivation.

Fix it:

• Break the task down.

• Set very small, winnable goals.

• Build a streak. Even 3 days in a row builds proof.

  Confidence compounds.

Value

How much the task matters to you.

If it feels dull, meaningless, or soul-destroying?

You’ll avoid it like wet socks.

Example:

You need to stretch, prep meals, or write that boring report.

But it feels like homework no one’s marking.

Fix it:

• Link the task to a why that matters (e.g. “I want energy to play with my kids” > “Eat more protein”).

• Make it more fun (music, timers, mini-challenges).

• Attach pride to doing it, not just finishing it.

Even brushing your teeth is boring. But you do it. Why?

Because you value the consequence.

Impulsiveness

How easily you get distracted by shiny things.

Example:

You sit down to work.

You check one message.

Now you’re 17 minutes into a video on how to survive a bear attack.

Fix it:

• Remove distractions before you start.

• Use a Pomodoro timer (25 minutes on, 5 minutes off).

• Put your phone in another room. (Seriously. It’s kryptonite for focus.)

Delay

How far away the reward feels. The longer the wait, the weaker the motivation.

Example:

“Save for retirement” feels boring.

“Get abs in 12 weeks” sounds better.

“Eat a cookie now”? Jackpot.

Fix it:

• Create short-term rewards for long-term tasks.

• Visualise the outcome daily to bring it closer.

• Use artificial deadlines to shrink the timeline.

Your brain wants the dopamine hit now. Give it a reason to act today.

So What Now?

You don’t beat procrastination by yelling “man up” at your reflection or drinking more espresso.

You beat it by tweaking the inputs of motivation.

Ask yourself:

Then adjust just one variable.

Because sometimes the problem isn’t you…

…it’s the equation you’re using.

TL/DR

Pick one thing you’ve been putting off.

Run it through the Procrastination Equation.

Tweak just one input.

Then start!

Even if it’s messy.

Momentum doesn’t require perfection.

It just needs motion.

And once you’ve got momentum?

Procrastination doesn’t stand a chance!