This blog will lay out how students can overcome procrastination. Procrastination affects everyone, but students are considered to be the ones affected the most.
Let’s get started.
What is procrastination?
According to Frontiers in Psychology, procrastination is defined as “voluntarily postponing an intended course of action despite expecting to be worse off for this delay.”
Photo by Brett Jordan
What is the root cause of procrastination?
Many studies have been conducted to answer this question. Here are some of the causes of procrastination:
Impulsivity
Impulsivity is the act of being on autopilot, or the proclivity to act on a whim without regard for consequences.
When you are impulsive, you have difficulty avoiding distractions. When you want to study, for example, you can easily switch to social media, video games, or other fun activities. You don’t delay gratification, so don’t often consider long-term benefits.
This is a big cause of procrastination because it prevents you from beginning your daily tasks, and even if you do, it pulls you out of them as soon as you begin.
Perfectionism
Perfectionism is often described as the belief that one has to do everything flawlessly, or else it is not worth doing at all. When you are a perfectionist, you have unrealistic or rigid standards for yourself and others. You fear failure, criticism, or rejection.
Perfectionism causes procrastination because it makes the work you want to do seem overwhelming, frightening, or impossible to complete.
When you are a perfectionist, you will spend too much time on minor details or avoid starting or finishing studying because you are never satisfied with the outcome. However, perfectionism does not lead to perfection in any way. It accomplishes the opposite.
Anxiety
Anxiety occurs when you get nervous, worried, or terrified because you believe something awful may happen. Anxiety influences a person’s mood, thoughts, behavior, and physical health.
This can lead to procrastination because it makes a person feel pressured, overwhelmed, or trapped by the quantity of work required. Anxiety can also impair a person’s concentration, memory, and motivation, causing avoidance or escape behaviors.
Depression
Experts define depression as a mood disorder that causes persistent feelings of sadness, hopelessness, or emptiness.
When you are depressed, your emotions, behavior, and even physical health are affected.
Depression can lead to procrastination by reducing one’s interest, energy, and enthusiasm for any assignment. When you are sad, you lose interest in everything, which is exacerbated when the work you have to accomplish is tough, uninteresting, or unpleasant. It can also affect how you perceive yourself, including your self-esteem, hopes, and goals.
Stress
Stress can lead to procrastination because it makes people feel overwhelmed, weary, or distracted by other problems or obligations. Stress can also impair a person’s cognitive skills, such as attention, memory, and decision-making, lowering motivation and productivity.
Quality of life
This is the general well-being of a person. Quality of life can cause procrastination because it can influence a person’s values, goals, and priorities.
For example, if you have a low quality of life you may not care about doing your work, or you may have other, more pressing issues to deal with. On the other hand, a person who has a high quality of life does not feel the need to do their work or may have other more enjoyable options to choose from.
Tips to beat procrastination
1. The “do something principle”.
We have mentioned earlier that perfectionism is one of the causes of procrastination. If you find yourself procrastinating because you think you will not do much or that you will not do it well, just do what is possible.
Don’t let your to-do list become your enemy. You don’t have to sit and wait until you feel like you can do everything on the to-do list. Do what you can.
The “do something principle is like the 5-second rule, where you count up to five seconds and start doing what you have been afraid to do.
2. Break down your task into smaller chunks.
This is called the Pomodoro Technique: breaking down your work into small bits. This will make it easier to start and finish your work, as well as reduce the overwhelming amount of work and boredom that can lead to procrastination. When you view your work as a whole, it becomes very hard to imagine accomplishing it.
For instance, if you want to study a book and you view the whole book as a task you have to accomplish, you are less likely to begin studying because of the overwhelming volume of the book. But if you start viewing it in chapters and topics, they will become doable and less overwhelming.
I have a post on the Pomodoro Technique
3. Set a specific deadline and stick to it.
Having too much time can also make us procrastinate because, as they say, work expands to fill the time allowed for it. Set a realistic deadline and try to be true to it. This will motivate you, or even force you to work to meet it.
4. Reward yourself for completing your task.
Before you even begin studying, plan a reward you will give yourself when you finish it. This will create anticipation, and it will also motivate you to study.
According to experts, mere anticipation of reward can result in the release of dopamine—the hormone that gives you the feeling of pleasure and excitement. By associating finishing a study session with some kind of reward, you trigger the release of dopamine, which will improve your mood and productivity.
The reward can be as simple as a snack, a break, or a fun activity after you finish your work.
5. Eliminate or minimize distractions.
Turn off your phone, close all your tabs, and find a quiet, comfortable spot to work. If necessary, you could use tools like noise-canceling headphones to aid your concentration.
You can also enable “don’t disturb” or “focus” on your electronic devices to assist in reducing distractions.
6. Change your mindset and attitude.
Procrastination is a mindset. It is your understanding of the nature of the task you are about to undertake. If you see the work you are about to do as difficult and unpleasant, you will lose motivation to do it. Then you’ll procrastinate. Instead of viewing studying as something unpleasant or difficult, consider it an opportunity to learn, grow, or create something.
Think about it for a second. Every time you study, you are learning something new, which may be useful to you in the future. Others are not so privileged.
7. Ask for help or support.
Some people prefer to study alone because it allows them to understand things with greater efficiency. However, meeting a difficult problem when studying and becoming stuck on it might cause or worsen procrastination. When faced with a challenging problem, seek assistance from someone you believe is more knowledgeable about it. Join a study group and ask your lecturer, teacher, or anybody else who can help you. This will help you complete your studies more quickly.
8. Create a routine and stick to it.
Having no specific study routine to follow every day can cause indecision and anxiety. Whenever you have no pattern to guide you on which task to do today and when to do it during the day, it will make you overwhelmed by how many tasks there are to do.
But when you have a routine, it is easy to figure out what to do. You just follow the study routine. You need to have one to reduce procrastination due to anxiety.
9. Start with the most important or difficult task.
Studying the most difficult or unpleasant topic first thing in the day can beat procrastination. When you accomplish the most difficult task on your to-do list, you feel empowered to do the rest of the things on the list. You also have time to accomplish them quickly.
10. Be realistic and flexible.
Don’t set unrealistic or perfectionist standards for yourself or your study. Instead, focus on doing your best and improving your skills. You can also adjust your goals and plans if you encounter any difficulties or changes in your situation. Being static is bad, and it can make you put off tasks that you would otherwise spread over time and accomplish.
11. Forgive yourself and move on.
If you do procrastinate, don’t beat yourself up or give up on your task. Understand your mistake and its cause, learn from it, and try to do better next time. Remember that everyone procrastinates sometimes and that you can always improve your habits and performance.
12. Accept procrastination
Let’s face it. Procrastination is a major concern. Even after following the tips I’ve provided above, it can still creep in. Procrastination can be beneficial under certain circumstances. When you procrastinate, your subconscious mind reminds you that it needs to refuel.
This is especially true in fields involving inspiration, such as literature and music. When you procrastinate, give yourself time to keep doing so until actual inspiration strikes.
This is a little different for students. Students must strike a balance. Do not drag yourself to the study desk to lazily go through your books. This is worse than not studying at all. When studying, make an effort to remember what you’ve learned.
Otherwise, procrastinate for some time and then get back to studying.
If you follow the tips provided above strictly, you will eventually overcome procrastination.
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Frequently Asked Questions
Why is procrastination a problem?
Procrastination inhibits you from accomplishing your goals. Aside from that, not meeting your goals makes you feel horrible about yourself. So it’s a dream killer.
Why does a person procrastinate?
Procrastination can be caused by a variety of circumstances, including fear of failure, lack of desire, poor time management, perfectionism, low self-esteem, and trouble starting projects.
Is procrastination a mental disorder?
Procrastination is not recognized as a distinct mental illness. However, it has been linked to illnesses like ADHD, depression, and anxiety.
Can procrastination be cured?
Procrastination can be managed and improved by adopting behavioral methods, seeking therapy, and addressing root causes. While there may not be a “cure” for procrastination, people can learn to overcome it.
How do you help someone who procrastinates?
Setting realistic goals, breaking down activities into segments, encouraging people, and assisting them in developing good time management practices are all examples of supportive strategies. Professional assistance, such as counseling or therapy, can also be beneficial.
How do you deal with someone who procrastinates?
Encourage open communication, assist in setting attainable goals, and provide positive reinforcement. Avoid being overly critical and instead focus on helping them create healthier habits and coping strategies.
Is procrastination the same as laziness?
Procrastination and laziness are not the same thing. Procrastination is the act of delaying duties, which is frequently caused by psychological issues, whereas laziness is the absence of a desire to work or make an effort.
What do psychologists say about procrastination?
Psychologists define procrastination as a complex activity influenced by psychological, emotional, and cognitive aspects. It is frequently viewed as a coping strategy for dealing with unpleasant emotions or the fear of failing.
Who suffers from procrastination the most?
Procrastination can impact people from all backgrounds. Students, perfectionists, and people with specific mental health disorders may be more likely to procrastinate.
What do you call a person who procrastinates?
A person who procrastinates is often colloquially referred to as a “procrastinator.”
What is the 2-minute rule?
The 2-minute rule is a productivity method that states that if a task takes less than two minutes to accomplish, you should do it right away rather than procrastinate.
What happens when you procrastinate too much?
Excessive procrastination can cause increased stress, missed deadlines, poor performance, and a detrimental influence on mental health. Chronic procrastination can also impede personal and professional growth.
