We tend to put off what we could do today and assume
that we will be more motivated and enthusiastic tomorrow.
Often, however, tomorrow comes and we don’t feel
any more motivated or enthusiastic. This is because
we truly believe our future selves are better versions of
our current selves. Unfortunately, we actually haven’t
changed and we are still stuck with the task we don’t
feel like doing!
One effective solution to breaking out of this
procrastination cycle is using a commitment device.
A commitment device’s purpose is to make sure you
complete the task you set out to do, whether you are
motivated or not. Paying for a year’s worth of gym
membership is considered a commitment device, as
you have already paid for the membership and if you
don’t go, you would be wasting your money.
A commitment device has two features: the person
must acknowledge the barriers between their current
goal and their future behaviour and there must also
be consequences if they fail to accomplish their goal.
Here are a few suggestions of how you can
use commitment devices in your study:
GOAL
STRATEGY
DESCRIPTION
Start that
assignment
Download and use
StayFocused
StayFocused is a Chrome extension you can add to your
browser that allows you to prohibit certain websites (e.g.,
Facebook) to be accessed in a certain period that you set.
Study for
your exam
Schedule to meet up
with a class mate and
study together
You may disappoint your classmate if you decide to cancel or not
show up, which should make you more determined to study.
Improve
diet
Order groceries online
By ordering groceries online, you are less inclined to purchase
items on impulse and will make healthier choices.
Increase
exercise
Catch up on your favourite
TV show or podcast only
when you are exercising
You’ll want to exercise more knowing that you will also be
engaging in something that you enjoy.
If you would like learn more tips on how to keep motivated or positively
use your stress, speak to one of the USQ Student Services counsellors.
WORDS: JENNY SZTAROSZTA (SENIOR PSYCHOLOGIST)
IMAGES: SHUTTERSTOCK
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