Whether you\u2019re writing an assignment or revising for exams, getting started can be hard. Fortunately, there\u2019s lots you can do to turn procrastination into action.<\/p>\n
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Procrastination \u2013 unnecessarily delaying tasks that we need to do \u2013 is a complex issue. It isn\u2019t necessarily a sign of laziness or poor time management skills. Neither does it mean that we don\u2019t care about our work. Quite the opposite, in fact. Procrastination often stems from fear of failure, which is why we can end up putting off the very tasks that matter to us most. Sound familiar?<\/p>\n
Because the causes of procrastination are many and varied, there\u2019s no single magic solution. But psychology research is providing fascinating new insights that can help us understand ourselves better and identify the strategies that are most likely to spur us into action.<\/p>\n
Tackling the causes of procrastination will help you become more productive in your studies and build good habits for your future working life.<\/p>\n
So the first step is to pinpoint why you procrastinate. Then you can start exploring different strategies to overcome the issue. Here are eight tried and tested tips to get you started.<\/p>\n
Self-criticism might be our natural response when procrastination strikes, but research suggests that getting angry with ourselves simply adds more negativity to the shame and guilt we already feel. Being kind to ourselves is far more effective in tackling procrastination.<\/p>\n
So instead of dwelling on the time you\u2019ve wasted, let it go. Treat yourself with compassion and simply resolve to start where you are.<\/p>\n
University assignments can seem overwhelming if we think of them as single tasks. The key is to break them down into steps.<\/p>\n
If the first step still feels daunting, keep breaking it down until it feels manageable. Try starting with a super-simple two-minute activity like reading the abstract of a journal article. Once you\u2019ve done that, you\u2019ll often feel motivated to do a bit more.<\/p>\n
Distant deadlines can create the illusion that we have all the time in the world. Setting more imminent mini-deadlines creates a sense of urgency that\u2019s far more likely to inspire action.<\/p>\n
So work backwards from the real deadline and identify some milestones \u2013 dates when you're going to complete key stages of your assignment or revision. Then start working towards your first milestone.<\/p>\n
Knowing what<\/em> we need to do is important, but researchers have found that we\u2019re more likely to achieve a goal when we also specify our \u2018implementation intentions\u2019: where<\/em> and when<\/em> we\u2019ll do what\u2019s needed.<\/p>\n Implementation intentions can be formulated as \u2018if\u2013then\u2019 statements. The \u2018if\u2019 part is a situational cue and the \u2018then\u2019 part is a concrete action that you'll carry out whenever that situation arises. For example:<\/p>\n \u2018If<\/em> I\u2019m revising, then<\/em> I\u2019ll switch off my phone for the duration of the study session.\u2019<\/p>\n \u2018If<\/em> I\u2019m on campus and have an hour or more between lectures, then<\/em> I\u2019ll go to the library and work on my dissertation.\u2019<\/p>\n Don\u2019t rely on willpower \u2013 it's more limited than we like to think. Instead, minimise the need for willpower by planning ahead to remove practical obstacles.<\/p>\n For example, if your goal is to go swimming, have your swimming kit ready by the door. Likewise, if you\u2019re trying to start an essay, download the reading material, create your document and lay out everything you need on your desk. Make sure there\u2019s nothing left to do but the actual work.<\/p>\n Connecting a task to your identity can be a great way to boost your motivation. When you think of yourself as \u2018a guitarist\u2019, you\u2019re more likely to practise the guitar because that\u2019s what being a guitarist means.<\/p>\n So try focusing not on what you have to do <\/em>but on what you want to be<\/em> \u2013 a psychologist, a linguist, a mathematician, an engineer, etc. Reaffirming your identity in this way might just change your attitude towards that upcoming assignment or exam.\u00a0<\/strong><\/p>\n Do you hate letting other people down? Then use this to your advantage!<\/p>\n An accountability buddy is someone that you check in with regularly and update on your progress. They don\u2019t have to be studying your subject. What matters is that you know someone is watching you!<\/p>\n Perfectionism and procrastination can go hand in hand. If perfectionism is an issue for you, give \u2018free writing\u2019 a try. This involves setting a timer and getting your ideas down as quickly as you can.<\/p>\n Don\u2019t worry about style, accuracy or structure \u2013 you'll edit your writing later. The aim is simply to produce a rough first draft that will get you past that \u2018blank page\u2019 feeling.<\/p>\n You'll find more tips in our post on How to manage academic perfectionism<\/a>.<\/p>\n \"The 'ladder method' is my go-to for beating procrastination. When I struggle to start a task while watching TV or being distracted on my phone I use this method. By gradually working my way up, I spend the initial 15 minutes studying while watching my favourite TV show.<\/em><\/p>\n <\/p>\n Soon enough, I find myself so engrossed in my work that I no longer feel the need for entertainment, and I become productive in my studying. It\u2019s all about making the start!\" (2nd Year Politics and International Relations student and <\/span><\/span>Skills Co-Creator Helena)<\/em><\/p><\/blockquote>\n You can explore these and other procrastination-busting strategies via the links below.<\/p>\n Everyone can learn to overcome procrastination, so keep experimenting with different approaches and discover which ones work best for you.<\/p>\n5. Make it easy for yourself<\/h2>\n
6. Relate it to your identity<\/h2>\n
7. Find an \u2018accountability buddy\u2019<\/h2>\n
8. Embrace imperfection<\/h2>\n
Find out more<\/h2>\n