It’s all too easy to get sucked into a cycle of procrastination, with the lure of social media and screen time being the usual culprit. But what if there’s a scientific principle that can help us break these bad habits? Enter Skinner’s Law.
What is Skinner’s Law?
Skinner’s Law, named after the renowned psychologist B.F. Skinner, revolves around the concept of that we can train our behaviours through seeking pleasure, or avoiding pain. This theory suggests that behaviour is shaped by its consequences, which are either good or bad. Basically, we can trick our motivation to do a task by:
a) making the pain of not doing the task, greater than the pain of doing it
b) making the pleasure of doing the task, greater than the pain of doing it
A loss-framed reward is the most powerful technique for motivation
Humans seek pleasure, and avoid pain
Animal behaviourism is pretty simple - we are motivated to do things to give us pleasure, or to avoid pain. We train our pets with treats or negative consequences to repeat the behaviours we want. This applies to humans as well, and although we are much more complicated, we can use this law to beat procrastination and avoid unwanted habits.
For example, you’re more motivated to do something unenjoyable if you know you’re going to get a reward from it - like studying for long hours, but getting an A* grade, or avoiding the pain of getting a D. Similarly, you might be more motivated to work a job if you get paid a lot of money, or more motivated to attend a workout class if you risk getting charged for not attending.
Interestingly, more recent research shows that we find pain more motivating than equivalent pleasure. The potential of losing a reward if you don’t complete a task is the most powerful motivator. A loss-framed incentive, such as losing £20 if you don’t exercise, is 50% more effective than just a reward-based model. Take Duo Lingo as an example for this - if you don’t complete your task then you lose your streak. Catastrophe.
Applying Skinner’s Law to Avoid Procrastination and Screen Time Habits
Understanding Skinner’s Law can provide valuable insights into breaking free from addictive digital behaviours and procrastination. Here’s how you can leverage it:
1. Identify Your Triggers
First, identify what triggers your screen time and procrastination habits. Is it boredom, stress, or the need for entertainment? Knowing your triggers is the first step to making a change.
2. Implement Positive Reinforcement
Instead of focusing solely on what you shouldn’t do, create positive reinforcement for desired behaviours. For instance, if you avoid unnecessary screen time for an hour, reward yourself with something enjoyable—a short walk, a cup of your favourite coffee, or a few minutes of a hobby you love.
3. Set Clear Boundaries and Consequences
Establish clear boundaries for your screen use. For example, no screens an hour before bed or during meals. If you slip up, introduce a mild consequence—like a financial repercussion. Similar to the swear jar, set up a reward of say £35 a week to spend on something you enjoy. If you scroll for longer than your limit, you lose £5 a day.
4. Use Technology to Your Advantage
Ironically, the same technology that can lead to digital overload can also help manage it. Use apps that track your screen time, remind you to take breaks, and reward you for meeting your goals. Apps such as Forest are great for tapping into the Skinner’s Law principle, by rewarding you with planting trees if you hit your screen time goals.
5. Create a Support System
Share your goals with friends or family who can support you and help keep you accountable. If they give you the reward, and you risk losing it if you don’t complete it, you will be more motivated to avoid the habit. Positive social reinforcement can be incredibly effective in maintaining new habits.
Breaking free from the grip of excessive screen time and procrastination is challenging but entirely possible. By leveraging the principles of Skinner’s Law, you can create a rewarding system that encourages healthier habits. Start small, be consistent, and watch as your focus improves, stress diminishes, and overall well-being increases.
