If you haven't already, do check out Eby's Instant Irresistible Motivation video for learning how to create positive motivation.
Interesting. In fact, it seems to mesh with the process I've successfully used to do things like cleaning my desk.
Unfortunately, many of the tasks I have to do don't lend themselves to the visualization in step 1. How does one visualize having studied for an exam, or completed an exercise routine?
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How do you mean that? I often find myself imagining things that are totally implausible emotionally, but quite possible physically, for instance, once in a while I imagine throwing myself off a bridge that I'm crossing, and I can feel my guts churning. (When I say "imagine" here, I mean I actually visualize myself falling, it's a stronger thing to me than idly considering the notion of falling.)
As a tentative rephrasing, something that's "emotionally implausible" is something that "I would never do" or that "could never happen to me." Like you, I can visualize myself falling with a high degree of accuracy; but I can't imagine throwing myself off the bridge in the first place. Suicide? I would never do that.
It occurs to me that "can't imagine" implies a binary division when ability to imagine is more of a continuum: the quality of imagination drops steadily between trying to imagine brushing my teeth (everyday), calling 911 (very rare, but I've done it before), punching through a wall (never done it, but maybe if I was mad enough), and jumping off a bridge (I would never do that).
For all four, I can imagine the physical events as bare facts; but for the first two I can easily place myself in the simulation, complete with cognitive and emotional states. That's much harder in the third case; in the fourth, I'm about as confident in my imagination as I am in trying to imagine a world where 1+1=3.