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Fritz_Tegularius comments on My Algorithm for Beating Procrastination - Less Wrong
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Good stuff! My algorithm is essentially identical. I also made a poster that summarizes the key advice/methods for defeating procrastination. It's my version of Step 2, 3 and 4, but visually displayed. I put it up on my wall so I don't have to rely on my memory of the equation or the various anti-procrastination methods. I circle or note the things that tend to work well and focus on using those. When I notice I'm procrastinating, the solution is usually staring me right in the face.
In case anyone else finds it useful, here is the graphic I made from the advice in Steel's The Procrastination Equation and Luke's How to Beat Procrastination. Any suggestions of things to add/modify/remove are welcome. Update: the graphic (plus a pdf version) is explained in more detail here.
Nice idea and map.
Just a note; Mental Contrasting doesn't (mightn't, use what works for you :) increase expectancy (immediately) but increases commitment in case you have high expectancy. It might actually hurt commitment in case of low expectancy, while in that case you could be better of with just fantasizing or looking at what bothers you right now.
Interestingly, you get the same effect with MC when you contrast the "bad future" with the "good present" (e.g. smoking might kill me in future vs. enjoy it now) as vice versa.
(See Oettinger et. al 2010 - Self-regulation to commitment to reduce cigarette consumption: Mental contrasting of future with reality)