Procrastination

procrastination image - links to procrastination page

Most people have tasks in life that they sometimes delay or put off when they need to get started.

Procrastination commonly occurs when the task feels difficult, unclear or lengthy. Ask yourself, have you ever procrastinated over watching a movie? Probably not. It鈥檚 easy, straightforward and enjoyable! Procrastination can also be driven by "imposter syndrome", the belief that you aren't as good or as intelligent as others and no amount of evidence can shift it. Exploring the why behind our actions is often a useful first step in working out what action we can take.

Frequently suggested strategies

  • when they happen
  • Recognise you are procrastinating and commit to address it now
  • Work out why you are so you can make a plan 
  •  rather than beating yourself up 
  • Promise yourself a reward for getting started
  • Remind yourself that everyone is most of the time
  • Ask someone to check on you
  • Get rid of distractions
  • Make a list
  • Break things into small chunks
  • Set yourself some well defined goals
  • Do hard things when you are most alert
  • Do something to  
  • List what procrastination is costing you

Blocks

Below you will find three common blocks (barriers and misconceptions) that slow down our progress when attempting strategies to overcome procrastination.

  • 鈥淚 don鈥檛 need to start now as I work best under pressure鈥澛

    We all work best under some pressure but leaving things until the last minute often limits our ability to perform well. The skill is recognising when procrastination is increasing the pressure beyond a helpful point and instead leading to more stress and worse grades. If I am avoiding something more than making plans to get started, I may be tipping into an unhelpful space.

  • 鈥淚 just can鈥檛 get started鈥

    Most tasks feel huge or overwhelming before we break them down into smaller chunks. When cooking for example, we often have a recipe that tells us what to do first. Making a specific with clear achievable steps is like having an 鈥淎ssignment recipe鈥. When we know what step we need to take first, it becomes easier to make a start.

    Self doubt or "imposter syndrome" can also manifest as to others. "They have already started, that's because they're better than I am so what's the point in starting". Try to focus on the progress and accomplishments you have made in your own study journey. How are you going compared to yourself and the kind of person you want to be? University is really challenging so starting this journey is already taking a step outside your comfort zone.

  • 鈥淚鈥檒l just do this first and then I will do it鈥, 鈥淚 will start it tomorrow鈥

    Waiting to feel ready = waiting for panic. Mostly, we respond well to rewards so plan to reward yourself by completing 1 step at a time. The first step might be simply reordering the tasks you have to do. A reward can then follow. For example, collect research papers for assignment (1 hour) then watch a 30 minute TV show. 

Boosters

Below are three things you can do to boost success.