We are motivated if:

• We expect to succeed and expect to be rewarded.
• We get value by enjoying the task and enjoying the outcome
• If our impulsiveness is high, then we are likely to be distracted.
• The length of time it takes us to reach the goal is the delay. The further away it is the less we will be motivated.

When you listed things you were motivated to do (or not). See if you can assess which of these four factors was most prominent in each of the cases, and think about how you might minimise impulsiveness and delay and maximise expectation and value: