4 Proven Ways to Kick Your Procrastination Habit | Ayelet Fishbach | TED

Intrinsic Motivation

Ayelet Fishbach emphasizes the significance of intrinsic motivation in achieving long-term goals. She explains that intrinsic motivation arises when an activity is pursued for its own sake, rather than as a means to an end. This type of motivation is often underestimated, leading people to make choices based on external rewards rather than personal enjoyment. Fishbach notes, "Success does not require changing yourself. To stop procrastinating, modify your situation and outlook." 1

   

Goal Compromise

Balancing multiple goals often requires compromise, as Ayelet Fishbach discusses. She suggests finding activities that achieve more than one goal, like bringing lunch from home to save time and eat healthier. Fishbach also highlights the importance of framing setbacks as a lack of progress rather than a lack of commitment, which can boost motivation. "If it's lack of progress, then your disappointment is healthy. That suggests that you should do more," she explains. 2

   

Perseverance

Perseverance, or grit, is crucial for achieving long-term dreams, according to Ayelet Fishbach. She advises breaking down large goals into smaller, manageable sub-goals to maintain motivation. This approach helps overcome the "middle problem," where enthusiasm wanes between the start and end of a project. Fishbach notes, "Break it into a weekly goal, a monthly goal, something that has a short middle and that is not long term." 3

   

Sustaining Motivation

To sustain motivation, Ayelet Fishbach recommends changing one's circumstances and outlook rather than focusing solely on willpower. She highlights the "middle problem," where motivation dips during the middle of a task, and suggests keeping these periods short to maintain momentum. Fishbach also advises looking back at past achievements to boost motivation, stating, "When monitoring progress, looking back is often the way to move forward." 4