How to Overcome Procrastination: Unleashing Motivation and Creating a Pursuit Mindset | Being Well

We've all experienced that frustrating feeling of knowing that we should be doing something, and yet struggling to take action. Join me and @RickHanson as we explore how we can overcome avoidance and procrastination, unlock our motivation, and cultivate a "pursuit mindset."
We discuss intrinsic and extrinsic motivation, why extrinsic motivations aren’t such a bad thing, and how we can use our important values to set better goals and shape our behavior. You’ll learn why procrastination is based on fear, how to orient toward pursuit and see yourself as an agent of change, and the key role “getting good at liking” plays in this process.
Key Topics:
0:00 Introduction
1:55 Intrinsic vs. external motivation
10:15 Identifying your intrinsic or “noncontingent” motivations
15:20 Self-determination theory (SDT)
20:10 Pursuit and prey orientation
28:40 The psychological function of procrastination
35:35 Learning what you like, and focusing on it
42:45 Meaning, purpose, pleasure, and satisfaction
47:00 Recap
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Who Am I: I'm Forrest, the co-author of Resilient (amzn.to/3iXLerD) and host of the Being Well Podcast (apple.co/38ufGG0). I'm making videos focused on simplifying psychology, mental health, and personal growth.
You can follow me here:
🎤 apple.co/38ufGG0
🌍 www.forresthanson.com
📸 / f.hanson

[@avakennedy3519]

I most appreciate the videos where it’s only the two of you discussing a topic.

[@ForrestHanson]

Thanks Ava!

[@juanderuano8969]

Great video, I was in a beautiful marriage before my now ex wife left me, i still love her and most times i cant stop thinking about her, i am doing my very best to get rid of the thought of her, but i just cant, I love her so much, i dont know why I am bring this here for, i cant stop thinking about her.

[@juanderuano8969]

@@jaypritchett3414 wow, how did you get a spiritual adviser, and how do I reach her?

[@juanderuano8969]

@@jaypritchett3414 Thank you for this valuable information, I just looked her up now online. impressive.

[@Captain_MonsterFart]

Oh gimmie a break. SPAM.

[@elizabethhorton9565]

So grateful that both of you exist and that I watched this podcast today! This helped me feel a little lift in extrinsic and intrinsic motivation that I was very much needing. I love the pursuit orientation and prey orientation theory/concept and I have some ideas about practicing "liking" and I hope that Rick writes a book about it soon! ;) Thank you!

[@capngrace84]

Chase your dreams, don't run from your fears.

[@skemp2006]

You two warm my heart and I always learn something! I love the dichotomy between father and son. THANK YOU!

[@djszal]

Rick is hilarious. 11:06. Great video, guys!

[@swetaagarwal2754]

Very grateful for this compassionate and practical set of guidelines. I already feel free and moving towards my pursuits with no sense of self criticism or pressure to do anything. Loved the way you have weaved the whole thing. Intrinsic and extrinsic motivation. And can I say it was a treat to watch a duo of loving father and son. Thank you greatly. ❤😊

[@slavenanikolova6260]

Gentlemen I love your videos and expertise you share, I would suggest when it's coming to procrastination, to consider emotions like fear... we all know what is good for us, what we should be doing, what the benefits are if we do the things we procrastinate and yet we're still not doing them. Maybe it is because of fears of failure, fears of success, fears to be seen, fears to be noticed that we're different or unique... what if people don't like what they see, what if that brings rejection and is retraumatising and triggering...

[@elvenfox7261]

This is a big reason for me

[@gwendolynmurphy9563]

I laugh at my own jokes! It is a great blessing to be amused by one's inner comedian!

[@AnnelieseSteeleTaylor]

Thank you very much for such a great video. After struggling with discipline and procrastination throughout my education, I've made it a point to compile all the research I've found to nail down how to create real change for myself and others in a sort of article. Here is my two cents: Toward the end, you discussed procrastination as a manifestation of people pursuing things they think they "should" do and, consequently, things they don't truly enjoy. I think this also ties into the point about pleasure being so readily available in this age and society that people have really become numbed to the real pleasures of this life (and, as it so happens, the true foundations of intrinsic motivation). When swamped with the pleasure and addictions of technology, food, social media, etc, how can we find the profound in beauty or in acquiring knowledge? I think there is definitely something to be said about pursuing that which isn't really ours and, therefore, things we aren't passionate about, but also, I think even when we pursue that which we love, we find ourselves unable to bring ourselves to fight for it because we're just numbed from what it means to act from a place of liking like Dr. Hanson said. What's the point in learning to like something mundane (like a task that must be done either way) if we have pleasure at our fingertips?

[@lynnraypardo4033]

Thank You! This is marvelous✨ this helps me understand why I can feel so great after finishing some thing that I have procrastinated on and then going right back to procrastinating doing it again. I now see that I’ve developed a fleeing/prey approach to certain things that I have historically felt insecure about…. Cultivating tye ability to pursue “liking” the very activities or chores I have previously procrastinated is beautiful! … Rick bringing up the spiritual aspect of being awed by the sheer beauty of life in the moment, a spiritual current running theiugj usbthat opens the door to “liking” … Wow✨🙌👏🙏💞…

[@catherinemanuele8352]

🩵I like seeing you both together. I enjoyed this talk so much.

[@carolsundlin]

I can't begin to attack my clutter. I think it comes from being ultra-disciplined as a child and deciding that was a dead life without pleasure and vowing I would never live this type of life any longer. Now, I can't seem to kid myself into believing that this is something that I should do because it is still loaded with negative thoughts and feelings.

[@username-jc2tp]

Background 3-point plan music: Rocky theme :)

[@darlafitzpatrick8770]

Procrastination, for me, is the dark side of mastery motivation. Perfectionism stands in the way of my own progress. I tend to disagree that it's about how much you like or dislike something; I think it's more about fear of not meeting one's own or others' expectations. Fear of failure and embarrassment. I take forever to convince myself that it's okay to start something without knowing exactly how I'm going to do it. I've heard this is one reason hoarders get that way (true?) -- they dislike the mess as much as anyone and they're fully aware they should clean up, but they're afraid of not succeeding, so their anxiety convinces them that it's better not to start.

[@ForrestHanson]

Really interesting, and that makes sense!

[@MAPQB]

Tysm💪❣️

[@javadivawithdog]

I am trying to buy tires online now and for the last week.... can't get to hit the final purchase button 😂

[@ForrestHanson]

I've lived this life 😂

[@javadivawithdog]

@@ForrestHanson 🤣 finally did it today and had an immediate regret. But, tires. I NEED them 😂

[@theologytherapist]

Thank you for this insightful video!

[@kayhawkins3659]

Please address 2 sources of procrastination...deciding how to deal with a pile of papers or other accumulated stuff..decide later is my default action ..another source for me is a fear associated with the result of an action taken..

[@Captain_MonsterFart]

My friend died rock climbing at Joshua Tree.....

[@angelamossucco2190]

I am so sorry.

[@LONELYOLDFATHOMELESBUM]

im motivated but in wrong direction lol