Day 2 25 min

🔎 Your motivational profile — analyze 3 tasks

Not all procrastination comes from the same cause. Today you identify your personal TMT pattern across three different types of tasks.

If in crisis: 988 (USA) · 123 (Colombia) · 116 123 Samaritans (UK)

How are you now? (before the exercise)

0 10
5

0 = no resistance · 10 = maximum resistance

Why the same technique doesn't work for everyone

Procrastination looks the same from the outside — the task doesn't get done. But the internal mechanism varies by person and by task type. Steel (2007) identifies four primary failure profiles:

Low E
Fear of failure
You expect to fail before starting. Avoidance protects self-image. Common in high-stakes tasks with visible evaluation.
Low V
Meaninglessness
The task feels disconnected from what actually matters to you. Compliance-driven tasks, imposed obligations, or misaligned priorities.
High Im
Impulsive avoidance
High sensitivity to immediate stimuli (phone, social media, comfort tasks). The most refractory profile — requires environmental redesign, not willpower.
High D
Hyperbolic discounting
Deadline too far away. The brain discounts future rewards non-linearly — a task due in 3 months feels infinitely less urgent than one due today.

Use the tool three times with three different types of procrastinated tasks. Look for the pattern.

Temporal Motivation Decoder

Steel (2007) proposed that motivation to act can be expressed mathematically. Adjust the 4 sliders to see your task's "action index" and discover which variable has the most leverage.

How likely are you to complete this task successfully?

Impossible Certain

How much does this task matter for your real goals?

Meaningless Crucial

How far in time is the deadline or consequence?

Today Very far

How hard is it for you to work toward temporally distant rewards?

Patient Very impulsive
Motivation index (TMT): —

Formula: Motivation = (E × V) / (1 + Im × D) — Steel & König (2006), Steel (2007) meta-analysis of 691 studies, strongest predictor of procrastination: delay sensitivity (r=−0.62).

How are you now? (after the exercise)

0 10
5

Journal — Day 2: Your TMT pattern

After analyzing 3 tasks, what's the pattern? Is the same variable weak in all three, or does each task have a different failure point? What does that tell you about your procrastination style?

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