I have been avoiding this “thing” for quite some time (really, years!). First, I’m conscious that I’m not as motivated as others. For me, there are considerably more critical and urgent tasks that I must complete. This “thing” does not fall within that category. I confess that it has been more than five years since I was “urged”, “forced”, “warned”, or “suggested” and penalized for noncompliance. But should I care? I have a lot on my plate, and I know that in order to manage my stress, I must make wise choices.
But recently, one of my best friends (who is also a psychologist) asked a question that made me reconsider my decision. “Would you rather stay in this situation for years to come, or do it once and for all and stop worrying about it? I know it’s not what you want or desire, but just do it. There’s no harm in trying. I admit that it is time-consuming. So, just ask someone to do it and you’ll pay them.” Seeing that I was deep in thought for a few seconds, she said, “Looking at how you keep harping on it, it appears that you are stressed and this is bothering you, right? You should know better how to overcome or coping with stress. Avoiding this thing seems does not working for you. How long are you going to avoid this?”
As I read my students’ assignments (Personality Psychology course), I am aware that at the core of this paradox lies the concept of intrinsic versus extrinsic motivation. As Deci and Ryan suggest (famous for Self-Determination Theory) the tasks that align with our values, interests, and sense of autonomy tend to be more intrinsically motivating. When we view a task as purposeful or connected to our identity, we are more likely to engage with it, even if it is difficult. Conversely, tasks that feel imposed, irrelevant, or emotionally aversive would lead us to feel lack off this internal drive. Thus, it makes us prone to avoid the tasks regardless of how easy they might be. One of my seniors told me “If you do it continuously on yearly basis, it is not that difficult. You just need to be consistent”. Well, in my case, I know that emotional aversion also plays a major role as well. Even a simple task like organizing files or updating one or two information can trigger discomfort which can lead to boredom, anxiety, or fear of judgment. Our brain is wired to seek pleasure and avoid pain, so naturally we would resist these uncomfortable emotions. As a result, procrastination becomes a form of short-term emotional regulation which allow us to escape the task temporarily.
I cannot deny that the perceived value and immediacy of rewards make challenging tasks that provide a clear sense of progress, growth, or achievement, such as solving a complex problem or creating meaningful online quizzes, highly motivating, especially when we feel competent and engaged. These tasks induce a psychological state known as flow, a term coined by Csikszentmihalyi, in which we get profoundly immersed and motivated by the activity. A good illustration of this: Last week, I had three consecutive days of online TOT from 8 to 10 p.m. It was tough because I was physically exhausted. On the final day, I fasted (9 Muharram), thus having the TOT session after breaking fast and maghrib prayer was challenging. On top of that, we were assigned five assignments that must be accomplished by July 12, 2025. What was I thinking when I registered for the TOT session? I am in the middle of marking assignments, and another exam is scheduled for 11 July 2025, as well as a deadline for submitting the “dreadful task” on July 4, 2025. Nonetheless, I found it enticing to accomplish the five exercises given to us by our trainers within four hours on Sunday, 6 July 2025. Surprisingly, I felt no back ache after sitting for so long. Nonetheless, the “dreadful task” that I saw as irrelevant or disconnected from my personal goals feels like a waste of time, even if the benefits are immediate and obvious.
Well, what kind of strategies that I use to keep myself motivated to complete the “dreadful task?”. I will share later.