Put Off Procrastination

  • Home
  • Meet Beth
  • Blog
  • Speaking
    • Speaking Topics
    • Speaking Schedule
  • Resources
    • You Might Be a Procrastinator If…
    • Books and More
    • Helpful Project Tips
    • Suggestions from You
    • Diligence Ditties
  • Contact

Motivation and Willpower – Mini March

Decision Making· Goals & Priorities· Habits & Routines

18 Mar

“I just don’t feel like it.” Ever said that one, former procrastinators? “I’m not motivated to study for the exam.”  “I can’t make myself eat raw vegetables.”

In his book Mini Habits, Stephen Guise (See “Helping My Brain Say ‘Yes’” March 11, 2019) sheds light on both  motivation and willpower.  I find his study and observations helpful because I’ve pondered these two for years. Condensed from his book (with comments):

If getting motivated is your strategy, you cannot build habits. Motivation is an important feeling with many benefits.  Think of it as a bonus, nice when it appears.  Motivation is unreliable because it’s based on how you feel and that’s unpredictable.  Feelings vary with the weather, hormones, blood sugar, etc.  Motivation is not bad, but it’s an unreliable strategy for lasting change. The number one rule for any foundation is that it must be solid.

A destructive habit is believing that you have to be motivated to act.  When you can’t do anything unless you’re motivated, it primes you to enter a laziness spiral. The idea that motivation precedes action can become deeply ingrained.  But feelings and actions do not have to match.  Believing that they must match creates a confining, frustrating lifestyle.  (We’re trapped, waiting until motivation comes through for us.)

There are three reasons why forcing yourself to do something with willpower is better than trying to get motivated:  1) Willpower is reliable. Forcing yourself to do something no matter what is dependable. 2) Willpower can be strengthened like a muscle.  3) Willpower strategies can be scheduled.

Burnout is willpower exhaustion. Five factors deplete willpower:  effort (includes decision making), perceived difficulty (drops when you begin), negative effect (minis don’t feel negative), subjective fatigue (minis are not demanding), blood glucose levels (minis preserve energy).  A mini habit is so easy it’s achievable even if these factors are in effect.

Stress lowers willpower so you tend to repeat what you usually do.  (Snack, yell, veg out)  Stress increases habitual behavior – for better or worse.  But habits can be naturally stress relieving. (Walk, pray)

Mini habits make exercising willpower easy.  They’re so small they don’t demand much.

Mini habits are low-willpower Trojan horses that gain easy access into the brain’s control room then perform big results.  Stephen Guise didn’t feel the burden of a workout because he didn’t ask his brain for the whole thing – just one push up. Mini habits are suited for any mood or situation. They expose you to your doubts and fears in a way that feels safe and empowering.

Over time, frequent repetition of forcing ourselves to perform small achievable tasks makes our willpower stronger.  (At the same time, we’re progressing on our goals, enjoying success, and gaining confidence.)

Consistent repetition of small steps.  No motivation required, just a speck of willpower.  Readily, steadily.

For what job have you relied on motivation to get you going?  What mini habit can you begin that will move you into progress on that job?

  • Facebook
  • Twitter
  • Pinterest
  • LinkedIn
  • Print

Leave a Comment

« Helping My Brain Say “Yes” – Mini March
Small Steps and Big Progress – Mini March »

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

BETH STERNE
Welcome! It's great to have you here. I'm a follower of Christ and a learner of new ways. By His grace, I am gaining victory over procrastination. This is where I share struggles I face and lessons I'm learning. Join me and other sisters as we put off procrastination and put on peace.

Learn more about Beth ≫

Join me in gaining victory!

Subscribe to receive my weekly post in your email inbox with encouraging tips for tackling procrastination and creating peace.

Privacy Policy

Browse by Category

Browse Archives

What Others are Saying

"I realized [procrastination] ... hindered my relationship with Him."

Mary R.

Beth Sterne - Put Off Procrastination
2018-08-13T20:09:23-04:00

Mary R.

"I realized [procrastination] ... hindered my relationship with Him."
https://putoffprocrastination.com/testimonials/mary-r/
"I have loved 'Learn to discern what should come first.'"

Josie O.

Beth Sterne - Put Off Procrastination
2018-08-13T20:10:12-04:00

Josie O.

"I have loved 'Learn to discern what should come first.'"
https://putoffprocrastination.com/testimonials/josie-o/
"Getting things done isn’t as important as what gets done."

Megan P.

Beth Sterne - Put Off Procrastination
2018-08-16T14:40:50-04:00

Megan P.

"Getting things done isn’t as important as what gets done."
https://putoffprocrastination.com/testimonials/megan-p/
"Biblical truth ... with a lot of fun and laughter."

Cindy C.

Beth Sterne - Put Off Procrastination
2018-08-16T14:41:28-04:00

Cindy C.

"Biblical truth ... with a lot of fun and laughter."
https://putoffprocrastination.com/testimonials/cindy-c/
“I never saw myself as a procrastinator until her talk – I just thought of myself as productively busy! She helped me to gain new focus on what my priorities really are.”

Christine B.

Beth Sterne - Put Off Procrastination
2018-08-16T14:41:59-04:00

Christine B.

“I never saw myself as a procrastinator until her talk – I just thought of myself as productively busy! She helped me to gain new focus on what my priorities really are.”
https://putoffprocrastination.com/testimonials/christine-b/
"Beth’s procrastination talk led me to understand procrastination as a heart issue in need of God’s restoration not just a change of my ways. Beth’s personal experiences helped me discover practical ways to attack my own procrastination. As a result I have become a more loving wife, mother and friend who is able to use the gifts God has given me more fully. I highly endorse this talk and would love to hear it again and again."

Julia F.

Beth Sterne - Put Off Procrastination
2018-08-16T14:42:31-04:00

Julia F.

"Beth’s procrastination talk led me to understand procrastination as a heart issue in need of God’s restoration not just a change of my ways. Beth’s personal experiences helped me discover practical ways to attack my own procrastination. As a result I have become a more loving wife, mother and friend who is able to use the gifts God has given me more fully. I highly endorse this talk and would love to hear it again and again."
https://putoffprocrastination.com/testimonials/julia-f/
“Beth’s presentation on procrastination was truly eye-opening. I knew I had a problem with procrastination, but never thought twice about how it impacted my relationships and showed God that I wasn’t onboard with His plan. I began to see each instance took away from being fruitful; I was living for myself! After this revelation, I have been working on procrastinating less. I can see places opening up in my life for more peaceful moments, more time with and for friends and family, and more time for God’s plan to unfold. It’s amazing to know there’s more to life for me than a life full of “should haves” as a result of procrastination.”

Carole S.

Beth Sterne - Put Off Procrastination
2018-08-16T14:42:59-04:00

Carole S.

“Beth’s presentation on procrastination was truly eye-opening. I knew I had a problem with procrastination, but never thought twice about how it impacted my relationships and showed God that I wasn’t onboard with His plan. I began to see each instance took away from being fruitful; I was living for myself! After this revelation, I have been working on procrastinating less. I can see places opening up in my life for more peaceful moments, more time with and for friends and family, and more time for God’s plan to unfold. It’s amazing to know there’s more to life for me than a life full of “should haves” as a result of procrastination.”
https://putoffprocrastination.com/testimonials/carole-s/
“After Beth came and shared about procrastination, many realized that it is possible through the Lord's power to stop putting off what God has called us to do. One mother finally started a blog and another posted a ladies; tea for her church months in advance so that ...she would not put off having it. Although I thought I was not someone who procrastinates, I realized I had some relationships that I needed to work on. Procrastination, I learned, is not just about getting things turned in on time, it's about listening to God and doing what He says to do when He tells you to and obeying God's Word.”

Rebecca F.

Beth Sterne - Put Off Procrastination
2018-08-16T14:43:28-04:00

Rebecca F.

“After Beth came and shared about procrastination, many realized that it is possible through the Lord's power to stop putting off what God has called us to do. One mother finally started a blog and another posted a ladies; tea for her church months in advance so that ...she would not put off having it. Although I thought I was not someone who procrastinates, I realized I had some relationships that I needed to work on. Procrastination, I learned, is not just about getting things turned in on time, it's about listening to God and doing what He says to do when He tells you to and obeying God's Word.”
https://putoffprocrastination.com/testimonials/rebecca-f/
0
0
Beth Sterne - Put Off Procrastination
Go to the ant, you sluggard;
consider its ways and be wise! It has
no commander, no overseer or ruler,
yet it stores its provisions in summer
and gathers its food at harvest.
Proverbs 6:6-8
... you have put off the old man with
his deeds, and have put on the new
man who is renewed in knowledge
according to the image of Him who
created him.
Colossians 3:9-10

Copyright © 2023 Beth Sterne | Design by The Design Diva | Development by MRM | Privacy Policy