Lesson three: understand your reinforcement factors

This episode explores "reinforcement factors," which are the outcomes of procrastination that keep you procrastinating.

Key ideas:

1️⃣ Procrastination persists over time due to 'reinforcement factors', which are the outcomes or consequences of an action that motivate us to repeat it.

2️⃣ There are positive outcomes associated with procrastination, such as discovering amusing content and avoiding discomfort, like boredom or overwhelm.

3️⃣ Negative outcomes associated with procrastination include feelings of guilt and stress from delaying tasks.

4️⃣ Both the positive and negative outcomes of procrastination make us more likely to repeat this behavior in the future.

5️⃣ Understanding your own reinforcement factors is one of the keys to overcoming procrastination. Once these factors are understood, you can begin to manipulate them.

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Host: Jordan Gabriels

Producer: Kemble Song