首先要注明：這是來自Procrastination: Crash Course Study Skills #6 的學習筆記，方便大家學習。
Motivation=(Expectancy*Value)/(Impulsiveness*Delay)
Expectancy: how strongly you believe how strongly you believe that you`re able to complete a task.
Value: the rewards you get for completing the task, as well as how pleasant or unpleasant the experience of doing it is.
Impulsiveness: how susceptible you are to distractions and impulses to do other things
Delay: the amount of time between now and when you`ll get the reward for completing the task.
Find out which factor result in your procrastination and improve it.
1.Raise Expectancy
1.1break down the project, take research paper as an example, you will get 3 phases and plan the due time of each phase into your calendar. And you may break down into even smaller parts.
1.2ask for help, don`t stop stepping forward because you are stuck in the difficulty
2.Improve a task`s value
2.1 Improve the actual reward for completing the task
2.2 Improve the experience of doing the work itself
- Choose ur favorite studying location or ways (a quick walk, work with friends, a good study music playlist, etc)
2.3 Add additional rewards for completing sub-tasks
- Gamification
- set up small rewards for finishing sub-tasks
- Low-Density Fun VS. High=Density Fun
? LDF: check facebook
? HDF: play PC games or watch a movie
?We often abandon HDF due to study but immersed ourself in LDF. If you waste tons of time on sth actually isn`t fun, you will have no time to enjoy HDF that can act as a true motivator for finishing ur work.
?Solution: You need to let yourself have this HDF
3.Impulsiveness
2.1 Environment really matters: find a dedicated study spot
2.2 Willpower
2.3 Do the most difficult and unpleasant thing on your to-do list first
2.4 Pomodoro Technique番茄工作法
以下為中文翻譯（非逐字翻譯）：
拖延癥的影響因素可以用一個公式解釋：（預期值*價值）/(沖動*可延遲時間）
- 預期值指你覺得你能否輕松完成這個任務，你覺得任務越難越容易拖延；
- 價值指完成任務后的獎勵以及做這件事本身讓你是否覺得開心，當然如果你本身很討厭做這件事，就越容易拖延；
- 沖動是指有多容易分心；
- 可延遲時間指從現(xiàn)在到deadline之間的時間，如果沒有deadline，就是獲得獎勵的時間
1、如何提升預期值？
1）把大任務分解成小任務，就會容易多了
2）向別人求助，解決難點；
2、如何提升價值？
1）提升完成任務得到的獎勵，甚至每完成一個小目標，就給一個小獎勵
2）提升自己學習\工作的體驗，例如邊做作業(yè)邊聽一首自己喜歡的歌，找個朋友一起學習；
3）給自己預留出玩的時間，把這個作為完成任務的獎勵
3.3、如何減少沖動？
1）找一個適合學習的地方，遠離手機和干擾
2）鍛煉自己抵抗誘惑的能力
3）番茄工作法
