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The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done
Procrastination or at least lack of motivation is endemic. A massive 95% of us admit to procrastinating. For 20% of us the problem is chronic and it affects our health and wealth, success and happiness. And the problem is getting worse rates have quadrupled since the 1970s. We all recognise it, we all want to understand it and to have a breakthrough moment that helps us be more productive, less guilty and ultimately happier. Scientifically rigorous, hugely entertaining, compelling and readable, this book will solve your problems of procrastination and get you motivated to live the life you want. Based on 10 years of award winning scientific research and written by the foremost scientist in the field, this book contains new techniques for dealing with the problem. There are still scientifically proven techniques for controlling and improving motivation that have not yet been tapped and translated into accessible terms this is the book that does it for the first time.
317 pages, Paperback
First published January 1, 2010
799 people are currently reading
7587 people want to read
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Displaying 1 - 30 of 244 reviews
January 30, 2013
With over 90% of "Good Reads" readers giving it a positive rating, it looks like I did well and, it being in the self-help category, I did good too. The ones who like it best turns out to be someone who is educated or at least appreciates that everything is scientifically backed, likes a wry sense of humour, and really wants to do something about their procrastination. They also don't hold my constructed characters, a vehicle to illustrate some techniques, to too high a literary standard; still, they do seem to suffice. And if I could change anything about the book, it would be the author's note at the beginning where I try to establish my credentials and background. To some readers, it comes across as excessively self-promoting. Sorry for that; I was going for credibility.
Thank you everyone for the thanks you have given me. Among the best thing I get from writing this book are the emails where people share with me how it has affected their lives. It is a nice way to start any day.
PS. Probably flirting with credibility/self-promotion issue again but just got the George A Miller award for the book's research, the top award in all of psychology.
Thank you everyone for the thanks you have given me. Among the best thing I get from writing this book are the emails where people share with me how it has affected their lives. It is a nice way to start any day.
PS. Probably flirting with credibility/self-promotion issue again but just got the George A Miller award for the book's research, the top award in all of psychology.
December 14, 2010
Would like to get to this book eventually....
September 25, 2014
Oh my God do I need this book. I actually put off buying this book for a couple of weeks after seeing it in our local indie bookstore, and finally bit the bullet and bought it yesterday. Finished it today, proving one of the authors points--that we tend to dive into things that are relevant and of value to us. Once I got the book, I found it relevant and of value. The first six chapters of the book are all about the science behind the study of procrastination. It ISN'T about perfectionism--it has a lot more to do with impulsiveness. Makes sense to me. Dr. Steel takes a lot of heady psychological stuff and makes it downright funny. Great writer, and I'm sure, if I had been fortunate enough to take a class from him at University of Calgary, where he teaches, he would be a terrific lecturer. He writes the book as if he were talking to you. Wonderful.
And it definitely has its "self improvement" points. But they're backed up by his years of research, so he's not just pulling his suggestions out of his butt. I loved this book. Now, I just need to get around to putting it into practice . . .
And it definitely has its "self improvement" points. But they're backed up by his years of research, so he's not just pulling his suggestions out of his butt. I loved this book. Now, I just need to get around to putting it into practice . . .
April 7, 2016
I really need to curb off my habitual procrastination. And I thought this book would do it for me. How wrong I was.
It starts off well by explaining what causes procrastination in psychological and evolutionary terms and I am glad to have gained that knowledge. The tendency that saved us ages ago has become risky in the modern world where we continuously need to control our urges and think on a long-term basis. Then there were a few chapters putting down the negative impact of procrastination on our personal lives, on the economy and globally. I think it was pretty concise and well written.
But it doesn't end there, The main reason I picked up this book was to be able to put an end to procrastination and that's where this book fails. Instead of recommending behavioral changes or concrete, specific steps to stop procrastination, it offers vague action plans, trusting the reader to follow through with them with no difficulties. That's the whole point of procrastination - we have difficulty doing things that need to be done, so how can the author, who seems to have a deep understanding of the subject, leave us to follow such non-specific instructions and magically end it all? And ironically, I put off completing this book and didn't read the entire thing.
In short, I was (very) impressed by the theoretical explanations offered but gravely disappointed in the practical knowledge I so hoped this book to offer.
It starts off well by explaining what causes procrastination in psychological and evolutionary terms and I am glad to have gained that knowledge. The tendency that saved us ages ago has become risky in the modern world where we continuously need to control our urges and think on a long-term basis. Then there were a few chapters putting down the negative impact of procrastination on our personal lives, on the economy and globally. I think it was pretty concise and well written.
But it doesn't end there, The main reason I picked up this book was to be able to put an end to procrastination and that's where this book fails. Instead of recommending behavioral changes or concrete, specific steps to stop procrastination, it offers vague action plans, trusting the reader to follow through with them with no difficulties. That's the whole point of procrastination - we have difficulty doing things that need to be done, so how can the author, who seems to have a deep understanding of the subject, leave us to follow such non-specific instructions and magically end it all? And ironically, I put off completing this book and didn't read the entire thing.
In short, I was (very) impressed by the theoretical explanations offered but gravely disappointed in the practical knowledge I so hoped this book to offer.
March 7, 2017
As self-help books go, this was very scientifically documented in the "why" and "how" procrastination happens, yet loosely structured enough in the "what to do" sections to make it flexible and approachable. As a veteran procrastinator, I'd say this will be very helpful to organizations and to individuals needing to get better at getting things done.
Satisfying my "red spine book" February reading challenge.
Satisfying my "red spine book" February reading challenge.
March 11, 2017
I'll Review This later.
January 29, 2012
So what does it say about me that I started this book and had to return it to the library before I got to chapter 3?
Okay, I finally finished this book. I think it helped that I listened to it. I really did like it, but I can't say it offered anything new or useful to me. Mostly it was a good reminder and motivator to procrastinate less. I like self help books and how they get me to reflect on how things are going.
I must say, I don't think I really cared for the author's style all that much. He seemed too intent on keeping me entertained. He also seemed to have a few agendas he wanted to squeeze in - like global warming - so be warned if you are sensitive to that sort of talk.
Okay, I finally finished this book. I think it helped that I listened to it. I really did like it, but I can't say it offered anything new or useful to me. Mostly it was a good reminder and motivator to procrastinate less. I like self help books and how they get me to reflect on how things are going.
I must say, I don't think I really cared for the author's style all that much. He seemed too intent on keeping me entertained. He also seemed to have a few agendas he wanted to squeeze in - like global warming - so be warned if you are sensitive to that sort of talk.
Read
May 8, 2019Hello, my name is Liesl, and I am a procrastinator. There I said it! I've been in denial for years. But it's true. I procrastinate, right along with 99% of the rest of the world. This book was interesting and helpful. I like the scientific explanations for why we procrastinate. It shed light on my own habits, made me more self-aware. He also give some great tips about how we can beat our procrastinating habits. I've been implementing many of his recommendations and am finding them very helpful.
June 15, 2014
I picked this up with high expectations because Dan Ariely gave it a positive review. The key ideas are worthwhile, but Steel's laboured explanations are tedious and his tone is sometimes irritatingly smug. The studies in the references sound interesting, but sadly, they're barely glossed over in the book.
March 1, 2011
Very good. Seriously, halfway through reading this book I had a crazy burst of productivity. The action chapters are great, the science/history chapters somewhat less interesting, especially when you are reading the book to seek help!
January 12, 2015
I was interested to learn that even pigeons and chimpanzees procrastinate. Somehow that makes me feel better, that I share this tendency with the entire animal kingdom.
The author also points out that nobody procrastinates in every facet of their life. There is always something that we do promptly and regularly without agonizing about it.
For me there are two factors: value and impulsiveness. I procrastinate about the things that I don't really value (e.g. housework). And I did learn a technique to help with that--visualization of the condition that I would like to achieve. It really does motivate me to go make the necessary changes (I've done dishes 3 nights in a row at this point).
Re: impulsiveness, I know that I'm impulsive. I went into a store to buy chocolates for Christmas presents last December and emerged with chocolates AND a laptop. I am the mistress of quick decisions. Unfortunately, this means that I can be distracted from a less-than-riveting task quicker than you can say Squirrel.
On the plus side, at work I have concentration skills and motivation galore. I just need to take life outside work as seriously as life at work.
Was the book helpful? For me, yes. But as the author acknowledges, procrastinators may put off reading it or trying the techniques. Somehow, I think procrastination is with us for the long haul.
The author also points out that nobody procrastinates in every facet of their life. There is always something that we do promptly and regularly without agonizing about it.
For me there are two factors: value and impulsiveness. I procrastinate about the things that I don't really value (e.g. housework). And I did learn a technique to help with that--visualization of the condition that I would like to achieve. It really does motivate me to go make the necessary changes (I've done dishes 3 nights in a row at this point).
Re: impulsiveness, I know that I'm impulsive. I went into a store to buy chocolates for Christmas presents last December and emerged with chocolates AND a laptop. I am the mistress of quick decisions. Unfortunately, this means that I can be distracted from a less-than-riveting task quicker than you can say Squirrel.
On the plus side, at work I have concentration skills and motivation galore. I just need to take life outside work as seriously as life at work.
Was the book helpful? For me, yes. But as the author acknowledges, procrastinators may put off reading it or trying the techniques. Somehow, I think procrastination is with us for the long haul.
October 20, 2019
This book is a great example of what an author does when he has a unique idea that can be succinctly explained in 10-20 pages but needs to multiply that by a factor of 10 to make money writing a book. Pretty high amount of fluff (chapters 5 and 6 especially seem like they were included just to fill pages). Lots of pop-sci style references that conflate informal surveys, or even myths, with real meta-analyses. Some explanations rely heavily on bunk evolutionary psychology.
If you're able to look over these downsides, I think that the core equation itself is a great mental model for investigating why you're putting off certain projects or tasks. If I were to come back and re-read this book, I would just read chapters 7-10, and I'd recommend first-time readers do the same thing. Indeed, even the author knows that this is where the meat of the book lies; he introduces the section with "the rest of the book is dedicated to actionable intelligence that puts putting off in its place."
3 stars because Steel wastes half the book with filler before getting to the good stuff.
If you're able to look over these downsides, I think that the core equation itself is a great mental model for investigating why you're putting off certain projects or tasks. If I were to come back and re-read this book, I would just read chapters 7-10, and I'd recommend first-time readers do the same thing. Indeed, even the author knows that this is where the meat of the book lies; he introduces the section with "the rest of the book is dedicated to actionable intelligence that puts putting off in its place."
3 stars because Steel wastes half the book with filler before getting to the good stuff.
December 13, 2016
I listened to the audiobook. The performance is engaging, the concepts are explained thoroughly with good examples, and the offered techniques seem to be useful and practical. Ask me in a month :-)
October 17, 2019
Very cool concepts on how to stop procrastination and why we procrastination. The methods are cool because we are all slowed down by the procrastination. Once one masters to control its methods then productivity increases and goals are met.
July 21, 2014
Fabulous book on the psychology of procrastination, and tips for how to overcome it. This book explores how we're hard-wired to procrastinate, ways modern society exacerbates the problem, and the economic costs of it.
I was worried the "equation" part of it would prove to be a pseudoscientific attempt to make it sound like he's quantified procrastination. I was pleasantly surprised that it is merely a helpful tool for understanding motivation:
Expectancy x Value
---------------------
Impulsiveness x Delay
Those four components together determine how likely we will be to act on something. Understanding this means that you can increase motivation for desired behaviors and decrease motivation for undesired behaviors by tweaking each of the variables. The rest of the book explores each of them in detail, with ideas for how each can be tweaked.
The only thing I don't like about this book is that the writing is incredibly cheesy. It often reads like those lame training videos employees are forced to watch: "Meet Tom. Tom has trouble with procrastination. Time-sensitive Tom can avoid procrastinating by ..." That's silly. Drop the lifeless characters with generic names and just say what you want to say. This was forgivable until the end, when he rewards the reader with a sequel to these characters' stories, complete with their sexual escapades. Please.
Seriously though, read this book if you struggle with procrastination. There's no better book for it.
I was worried the "equation" part of it would prove to be a pseudoscientific attempt to make it sound like he's quantified procrastination. I was pleasantly surprised that it is merely a helpful tool for understanding motivation:
Expectancy x Value
---------------------
Impulsiveness x Delay
Those four components together determine how likely we will be to act on something. Understanding this means that you can increase motivation for desired behaviors and decrease motivation for undesired behaviors by tweaking each of the variables. The rest of the book explores each of them in detail, with ideas for how each can be tweaked.
The only thing I don't like about this book is that the writing is incredibly cheesy. It often reads like those lame training videos employees are forced to watch: "Meet Tom. Tom has trouble with procrastination. Time-sensitive Tom can avoid procrastinating by ..." That's silly. Drop the lifeless characters with generic names and just say what you want to say. This was forgivable until the end, when he rewards the reader with a sequel to these characters' stories, complete with their sexual escapades. Please.
Seriously though, read this book if you struggle with procrastination. There's no better book for it.
June 15, 2011
Having been personally shamed by the author into finishing the book, I upgraded my rating from three stars to four and my tagline from "less stupid than many self-help books" to "an intelligent self-help book." It gave me some good ideas, though I kept putting off finishing it for some reason. Ha! Procrastination joke! I recommended it to my shrink as a resource for people who want to read more about dealing with procrastination. I would read more books by the author.
Actually, I'd really like to see what would happen if he collaborated with a shrink to write a book about the components of procrastination that are rooted in people's psychological issues with self care. What maybe made the book less relevant to me when I first took it up is the fact that my procrastination is fundamentally rooted in resentment of having to take care of myself in addition to my responsibility for taking care of others. That doesn't make the author's advice any less sensible, but it predisposed me to give up early on finishing it.
Actually, I'd really like to see what would happen if he collaborated with a shrink to write a book about the components of procrastination that are rooted in people's psychological issues with self care. What maybe made the book less relevant to me when I first took it up is the fact that my procrastination is fundamentally rooted in resentment of having to take care of myself in addition to my responsibility for taking care of others. That doesn't make the author's advice any less sensible, but it predisposed me to give up early on finishing it.
July 6, 2019
More than half this book is spent attempting to explain why various types of people procrastinate, instead of presenting strategies. When it does get around to presenting strategies, they are standard generic advice most people have already heard, like: tell someone you'll do the thing to add accountability. I didn't learn anything from this book, and the way the author kept inserting advertisements for his counciling services, and bragging about his own success was annoying.
June 17, 2019
Pretty good overall. The example action lists at the end are good, but each chapter should be summarised in half a page of dot point actions to be taken (given it is a self help book after all). Also it is obviously written before smart phones and streaming television and would heavily benefit from some rewriting or an additional chapter talking about these distractions. The authors’s hopes for tech to be the solution to procrastination were terribly misplaced in hindsight and an update to the book is required. Still, the core message of impulse control is very useful. Overall: recommended.
August 17, 2017
Interessant, onderbouwd boek, waar ik enerzijds inzicht en anderzijds tips uitgehaald heb. Soms iets te Amerikaans voor mijn doen, maar niet zo erg dat het stoort (behalve dan in hoofdstuk 10, dat wordt beter geschrapt wat mij betreft).
December 18, 2021
Such an eye opening book for those of us who struggle with procrastinations I learned a lot about what drives it and recognized myself in it. And my family. Would recommend to anyone who finds themselves in that panicked state at 2am before something is due.
February 23, 2020
Read as part of a course.
Read
November 27, 2022I've been working out three times a week for five months, and it hit me one day that I'm doing all this work for my physical health, but I wasn't really doing anything for my mental health...🤔
Read
June 3, 2018Yup it helped
April 11, 2020
Te lang mee gewacht ..
December 12, 2018
Great productivity book
I consume productivity books. Most give a nugget of wisdom at best. But this book is the holy grail of figuring out why you aren't getting "it" done. Best part is you get evidence-based solutions with well summized action plans at the end of each section. This is my favorite book I've read this year!
I consume productivity books. Most give a nugget of wisdom at best. But this book is the holy grail of figuring out why you aren't getting "it" done. Best part is you get evidence-based solutions with well summized action plans at the end of each section. This is my favorite book I've read this year!
April 11, 2019
This has happened to me before (most notably with Dweck's "Mindsets"): I find it really hard to rate this book. The central concept of this book is 5-star--more useful than anything else I've read about procrastination. But I found the writing to be 1-star--tedious, especially once the central premise has been explained.
I recommend reading the first chapters--just enough to understand the "equation" and, perhaps, the evolutionary basis for it. Once you've got that down, though, the rest just takes up space. At least, it did for me.
I recommend reading the first chapters--just enough to understand the "equation" and, perhaps, the evolutionary basis for it. Once you've got that down, though, the rest just takes up space. At least, it did for me.
March 11, 2021
Definitely a good one.
October 26, 2023
Motivation = Expectancy x Value / Impulsiveness x Delay.
“This book is about every promise you made to yourself but broke. It is about every goal you set but let slide, never finding the motivation. It is about diets postponed, late-night scrambles to finish projects, and disappointed looks from the people who depend on you—or from the one you see in the mirror. It is about being the slacker in your family and the straggler in your circle of friends. It is about that menacing cloud of uncompleted chores, from the late bill payments to the clutter that fills your home. It is about that doctor’s appointment you have been putting off and the finances still in disarray. It is about dawdling, delay, opportunity lost, and more. Much more. This book is also about the other side, the moments of action when procrastination gives way to crystal clarity and attention, work is devoured without hesitation, and giving up never even occurs to you. It is about personal transformation, about unencumbered desire free of internal competition, and the guiltless leisure you can enjoy when your daily tasks are done. This book is about potential, wasted and fulfilled; about dreams that fade into obscurity and dreams we can make come true. Best of all, this book is about shifting the rest of your life away from putting it off to getting it done.”
~ Piers Steel, Ph.D. from The Procrastination Equation
Piers Steel, Ph.D. is one of the world’s leading researchers on the science of motivation and, specifically, procrastination.
He’s also a smart and funny writer. This is a great book packed with research pointing to the evolutionary and biological roots of our tendency to procrastinate. (Did you know other animals—even pigeons!—procrastinate?)
And, of course, it’s also packed with Big Ideas on what to do about our procrastination. (Get a copy here.)
Some of my favorite big ideas from this book include:
1. Procrastination Equation - Expectancy x Value / Impulsiveness x Delay = Motivation!
2. The Success Spiral - Dominoes + island hopping.
3. Mental Contrasting - Creative visualization.
4. +1 Month of Productivity - Reduce distractions!
5. Lack of Sleep - It’s a top driver for procrastination.
6. Goal Setting = Motivational super fuel.
I’ve summarized those Big Ideas in a video review that you can watch here: https://youtu.be/I3GqcZJdswo?feature=...
I’ve also added The Procrastination Equation by Piers Steel to my collection of Philosopher’s Notes--distilling the Big Ideas into 6-page PDF and 20-minute MP3s on 600+ of the BEST self-development books ever. You can get access to all of those plus a TON more over at https://heroic.us.
“This book is about every promise you made to yourself but broke. It is about every goal you set but let slide, never finding the motivation. It is about diets postponed, late-night scrambles to finish projects, and disappointed looks from the people who depend on you—or from the one you see in the mirror. It is about being the slacker in your family and the straggler in your circle of friends. It is about that menacing cloud of uncompleted chores, from the late bill payments to the clutter that fills your home. It is about that doctor’s appointment you have been putting off and the finances still in disarray. It is about dawdling, delay, opportunity lost, and more. Much more. This book is also about the other side, the moments of action when procrastination gives way to crystal clarity and attention, work is devoured without hesitation, and giving up never even occurs to you. It is about personal transformation, about unencumbered desire free of internal competition, and the guiltless leisure you can enjoy when your daily tasks are done. This book is about potential, wasted and fulfilled; about dreams that fade into obscurity and dreams we can make come true. Best of all, this book is about shifting the rest of your life away from putting it off to getting it done.”
~ Piers Steel, Ph.D. from The Procrastination Equation
Piers Steel, Ph.D. is one of the world’s leading researchers on the science of motivation and, specifically, procrastination.
He’s also a smart and funny writer. This is a great book packed with research pointing to the evolutionary and biological roots of our tendency to procrastinate. (Did you know other animals—even pigeons!—procrastinate?)
And, of course, it’s also packed with Big Ideas on what to do about our procrastination. (Get a copy here.)
Some of my favorite big ideas from this book include:
1. Procrastination Equation - Expectancy x Value / Impulsiveness x Delay = Motivation!
2. The Success Spiral - Dominoes + island hopping.
3. Mental Contrasting - Creative visualization.
4. +1 Month of Productivity - Reduce distractions!
5. Lack of Sleep - It’s a top driver for procrastination.
6. Goal Setting = Motivational super fuel.
I’ve summarized those Big Ideas in a video review that you can watch here: https://youtu.be/I3GqcZJdswo?feature=...
I’ve also added The Procrastination Equation by Piers Steel to my collection of Philosopher’s Notes--distilling the Big Ideas into 6-page PDF and 20-minute MP3s on 600+ of the BEST self-development books ever. You can get access to all of those plus a TON more over at https://heroic.us.
December 10, 2017
Innehållet är fantastiskt bra. En god lektion om motivation, om förhållandet mellan limbiska systemet och prefrontala cortex etc, hur evolution och miljö bidrar till uppskjutande, och tekniker för att öka motivation. Allt stadigt förankrat i vetenskap.
Enda smolket i bägaren är författarens sexistiska, gubbiga och ibland plumpa humor. Exempelvis: ”Hur koncentrerad skulle du vara om du satt och försökte jobba på en strippklubb?”. Helt onödigt. Exemplet hade varit lika tydligt om det handlade om en stökig pub eller café. En gång är ingen gång, men tyvärr är det lite för många gubbiga ”höhö-skratt” inlagda. Eller väldigt många egentligen. Om läsaren inte kan se förbi detta, ja då är det ingen bra bok. Men annars så.
Enda smolket i bägaren är författarens sexistiska, gubbiga och ibland plumpa humor. Exempelvis: ”Hur koncentrerad skulle du vara om du satt och försökte jobba på en strippklubb?”. Helt onödigt. Exemplet hade varit lika tydligt om det handlade om en stökig pub eller café. En gång är ingen gång, men tyvärr är det lite för många gubbiga ”höhö-skratt” inlagda. Eller väldigt många egentligen. Om läsaren inte kan se förbi detta, ja då är det ingen bra bok. Men annars så.
April 22, 2011
I loved this. This was by far my favorite book on this subject which is my largest personal challenge in life.
I have not researched any of his sources and the many studies the author cites, and I do not plan to, so I cannot vouch for the accuracy of his book in the sense of larger society or science. But he does reference a LOT of experts and studies in various fields including economics, sociology, psychology, biology and more. It appeared to me that this author was EXTREMELY well versed in the subject, particularly in serious studies and scientific opinion (not just anecdotal authority from motivational gurus).
But far more importantly, his version made PERFECT sense to me. It is the first one that just fit my own intuitions and allowed me to see myself in a new light. He debunks theories that I have always questioned, and he provides new approaches to understanding others which allow me to give them more credence than I had before.
I think I can really gain a lot in my life if I now put into practice the practical advice he gives as well. And even if I fail to make sweeping changes, I already feel a bit happier and more at peace with myself based on this new understanding. Thanks, Mr. Steel!
I have not researched any of his sources and the many studies the author cites, and I do not plan to, so I cannot vouch for the accuracy of his book in the sense of larger society or science. But he does reference a LOT of experts and studies in various fields including economics, sociology, psychology, biology and more. It appeared to me that this author was EXTREMELY well versed in the subject, particularly in serious studies and scientific opinion (not just anecdotal authority from motivational gurus).
But far more importantly, his version made PERFECT sense to me. It is the first one that just fit my own intuitions and allowed me to see myself in a new light. He debunks theories that I have always questioned, and he provides new approaches to understanding others which allow me to give them more credence than I had before.
I think I can really gain a lot in my life if I now put into practice the practical advice he gives as well. And even if I fail to make sweeping changes, I already feel a bit happier and more at peace with myself based on this new understanding. Thanks, Mr. Steel!
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