Motivation = E x V/I x D
E = Expectancy: your level of confidence (but not over-confidence) you'll actually get whatever you're trying to do done
V = Value: how much you value getting whatever you're trying to do done
I = Impulsiveness: (no explanation required)
D = Delay: length of time before you realize the reward/goal/etc. - people "irrationally find present costs more salient than future costs"
The book is fantastic. Briliant. Amazing.
The Procrastination Equation.
The Procrastination Equation at Science Daily.