when you are done reading writing working or studying and you proceed to rest sleep scroll on your phone watch YouTube videos talk to someone eat cry any of these actions will be seen by our brain as a reward for the work that we did the issue is the type timing and frequency of these rewards will in the long term either reinforce or weaken a
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behavior making it therefore harder or easier for us to get work done

even if you don't have any calendar or planning at all and think you are just doing things randomly that Randomness will be one of these schedules and the reason this is important is because some are better or worse than others the first type is a

fixed interval reward this is where you get a reward after a fixed interval of time so for example if you put on a pomodora timer to work or if you put on a forest to work and you think I'm going to stop working in half an hour or an hour and then I can do whatever I want the second type is fixed ratio this is where we get a reward after a certain number of tasks is done thinking for example I'm going to write 800 words right now or I'm going to do 50 questions next we have the variable interval pattern this is where we get a
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reward after a certain amount of time that keeps changing and is undetermined so for example when you stop working when you feel that you've done enough when you're too tired when someone else tells you to stop this is similar to winning in a video game when you don't know when exactly you're actually going to pass that level specifically lastly there is the variable ratio pattern this is where you get a reward after doing doing a certain amount of work but that amount changes all the time and you
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don't know what it's going to be so this is again thinking stopping work when you feel that you've just learned enough or when you have done enough for

in making us motivated to complete the work if you have a consistent hard start and a hard stop for an action which is Then
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followed up by a more pleasant activity you are going to be less like likely to want to do this work action in the future and this is where my scheduling always failed there is what I believe to be a very simple solution that leverages the same type of addiction psychology in order to make the work itself more interesting for us if we don't know when the hard end of a task is and what comes after it we're much more likely to want to do that task again in the future but how the hell do we plan in this way

first need to audit what your work task and reward tasks are

so this is what I do when I am done completing a task and it can be things like being allowed to scroll on my third getting some food lying down playing a game talking to my friends then I have the second type which is the reward for not doing work so this is what I do to lower my anxiety basically what do I
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procrastinate on when I'm not working and this tends to be things like watching random Youtube videos or playing more games or just scrolling on my phone or spending hours and hours trying to find the perfect black T-shirt online so there's those things to complete this list you can add what is the first thing that you tend to do in the mornings and next what you do when you are falling asleep especially if you do things like Revenge bedtime procrastinate so this shows you what your attention likely wants to go to