Simply put, procrastination is the avoidance of doing a task that needs to be accomplished. Procrastination has a high potential for painful consequences and can interfere with the academic and personal success of students. For some, it’s a minor problem; for others it’s an incredible source of stress and anxiety.
Top ten reasons why students might procrastinate:
Perfectionistic and unrealistic expectations of oneself
Fear and anxiety
Poor time management
Difficulty concentrating
Personal problems
Lack of relevance or finding the task boring
An addiction to cheese puffs and reality television
Following someone else’s goals instead of your own
Negative beliefs (like “I can’t succeed in anything!”)
Ambiguity (uncertain of what is expected of you)
Lack of “down” time
Top ten ways to overcome procrastination:
Study in small blocks instead of long ones. You will accomplish more if you study or work in one hour intervals and take frequent ten minute breaks in between than if you study or work for two to three hours straight without breaks. You may need even smaller segments.
Modify your environment: Minimize noise and distraction (turn off that phone!), don’t get too comfortable, have equipment you need and good lighting.
Prioritize your homework and chores so the important things get done first. Try not to distract yourself with something trivial instead of doing what you need to do. Even just a bit of work on a priority item can make you feel like you’ve accomplished something.
Incentive to work increases when there is the prospect of a “reward” at the end. Find something you’re willing to give yourself if you succeed – and willing to go without if you don’t.
Have some accountability around finishing the job. Tell someone your plans.
Examine your choices and motives, especially if you feel you “have to” do something. People are not usually inspired to work for something that has little meaning for them. Spend time on goals that you endorse.
Try to realistically assess how long it takes to finish an assignment or chore. Break it down to more manageable sections and work on them one at a time. Post your deadlines; maybe keep a reminder schedule and checklist.
Expect some backsliding, be reasonable. Don’t expect to be perfect even when you’re trying to change your perfectionism. Occasionally your plans may not work out, so you have to accept the setbacks and start again. There is no need to give up or feel bad.
Use a good friend as a positive role model. If you have trouble concentrating, study in the presence of someone who doesn’t.
Taking charge of your life will make you feel strong, competent and capable. You will experience peace of mind and increased personal freedom!
Sources: The Counseling Center, University of Illinois