The premise is we can use scheduling combined with intermittent reinforcement psychology to help us addict our brains to "work" tasks. Scheduling variability is somewhat connected to concepts like Spaced repetition.
Five schedules of reinforcement
- Continuous (reward every time behavior is observed)
- Fixed ratio (reward every x times)
- Variable ratio (reward every x times on average (some variation))
- Fixed interval (reward the first time the behavior is seen during an interval)
- Variable interval (same as fixed interval but the duration of the interval varies around an average)
Interval schedules tend to promote quality, while ratio schedules tend to promote quantity. Variable is more effective at producing the behavior consistently because there's no cool-down period/count where the person knows they're not going to be rewarded. Variable ratio is considered the most powerful in effecting repeated behaviors.
Applying it to scheduling
We can apply these principles to scheduling to help our brains be more inclined to complete a desired "work" task (as opposed to a reward). Beyond varying the ratio or interval, we can also vary the work and rewards.
- Rather than setting a fixed time for a task and forcing yourself to start the task, set a large block of time during which the task can be completed with lots of buffer on either side. Start the task anytime in that window that feels good.
- Work with your natural body rhythm. If you know you're not going to be productive before noon, don't schedule tasks during that time. You'll either be unproductive/grumpy or start late, both of which kill your mood and drain energy.
- End when it feels good as well, rather than having a specific end time or duration. "I feel like I've done this job well enough" or "I feel like I've learned this well enough." If that's not an option, consider varying the duration by a random amount using a secret randomized timer.
- Don't schedule tasks back to back.
- Don't specify exactly which task you're going to pursue during the block. For instance, rather than creating a block for writing 1000 words for a school essay and another for reading chapter 3, have two blocks for "study time" and pick one when the block starts.
- When a task is complete, pick from a list of rewards at random rather than having a known prize. Instead of "I'm going to finish this work task and then watch youtube for 20 minutes" make it "I've finished this work task, and now I'm going to roll a die to see which reward I get."
- Try to have rewards that complement the tasks. For example, if the task is to analyze a journal article (mentally demanding), pick from a list of mentally-restorative rewards like going for a walk or eating a brownie. Picking tasks and rewards that both produce the same kind of stimulation will be depleting, but complements can energize.
No pomodoro here. We know that variable ratio can result in increases in harmful behaviors (putting money into a slot machine), so it stands to reason that behaviors like completing a work task might also be reinforceable.
Examples of my tasks and rewards
Tasks:
- Work
- Canada
- Surgery
- Activism
- PTSD repair
- Studying
- Groceries
- Fetching mail
- Cleaning the house
Rewards (novelty can be useful here):
- Watch tv/movie
- Watch youtube
- Walk
- Bubble bath
- Journal
- Mindful meditation
- Play or listen to music
- Ride bike
- Message a friend
- Stretching
- Snack/bake
- SpIn
- Anki
- Stimming
- Read an article
- Digital gardening
- Analog gardening
- Scroll social media
Other points
I haven't tried this approach yet. A lot of times "psychological hacks" like these don't work well for my neurodivergent brain. However, the person I first heard about this idea from is neurodivergent, so maybe it'll help. ADHD medication certainly has. I have my doubts about how well this will work, though. Sometimes journaling or meditation is so difficult it could be a task, for example. Or I might get so caught up in studying something I'm interested in that it's effectively a reward and I'll blow past my end time if I'm not careful. I think the general principles of alternative high/low stimulation in different areas is a good one. How would I measure whether this approach to getting my brain to want to do tasks is effective?
Bibliography
https://www.youtube.com/watch?v=UBSztNlGj4w https://pressbooks.online.ucf.edu/lumenpsychology/chapter/reading-reinforcement-schedules/
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