how do i stop procrastinating my homework

Daniel Wong

30 Tips to Stop Procrastinating and Find Motivation to Do Homework

Updated on June 6, 2023 By Daniel Wong 44 Comments

To stop procrastinating on homework, you need to find motivation to do the homework in the first place.

But first, you have to overcome feeling too overwhelmed to even start.

You know what it feels like when everything hits you at once, right?

You have three tests to study for and a math assignment due tomorrow.

And you’ve got a history report due the day after.

You tell yourself to get down to work. But with so much to do, you feel overwhelmed.

So you procrastinate.

You check your social media feed, watch a few videos, and get yourself a drink. But you know that none of this is bringing you closer to getting the work done.

Does this sound familiar?

Don’t worry – you are not alone. Procrastination is a problem that everyone faces, but there are ways around it.

By following the tips in this article, you’ll be able to overcome procrastination and consistently find the motivation to do the homework .

So read on to discover 30 powerful tips to help you stop procrastinating on your homework.

Enter your email below to download a PDF summary of this article. The PDF contains all the tips found here, plus  3 exclusive bonus tips that you’ll only find in the PDF.

How to stop procrastinating and motivate yourself to do your homework.

Procrastination when it comes to homework isn’t just an issue of laziness or a lack of motivation .

The following tips will help you to first address the root cause of your procrastination and then implement strategies to keep your motivation levels high.

1. Take a quiz to see how much you procrastinate.

The first step to changing your behavior is to become more self-aware.

How often do you procrastinate? What kinds of tasks do you tend to put off? Is procrastination a small or big problem for you?

To answer these questions, I suggest that you take this online quiz designed by Psychology Today .

2. Figure out why you’re procrastinating.

Procrastination is a complex issue that involves multiple factors.

Stop thinking of excuses for not doing your homework , and figure out what’s keeping you from getting started.

Are you procrastinating because:

• You’re not sure you’ll be able to solve all the homework problems?
• You’re subconsciously rebelling against your teachers or parents?
• You’re not interested in the subject or topic?
• You’re physically or mentally tired?
• You’re waiting for the perfect time to start?
• You don’t know where to start?

Once you’ve identified exactly why you’re procrastinating, you can pick out the tips in this article that will get to the root of the problem.

3. Write down what you’re procrastinating on.

Students tend to procrastinate when they’re feeling stressed and overwhelmed.

But you might be surprised to discover that simply by writing down the specific tasks you’re putting off, the situation will feel more manageable.

It’s a quick solution, and it makes a real difference.

Give it a try and you’ll be less likely to procrastinate.

4. Put your homework on your desk.

Here’s an even simpler idea.

Many times, the hardest part of getting your homework done is getting started.

It doesn’t require a lot of willpower to take out your homework and put it on your desk.

But once it’s sitting there in front of you, you’ll be much closer to actually getting down to work.

5. Break down the task into smaller steps.

This one trick will make any task seem more manageable.

For example, if you have a history report to write, you could break it down into the following steps:

• Read the history textbook
• Do online research
• Organize the information
• Create an outline
• Write the introduction
• Write the body paragraphs
• Write the conclusion
• Edit and proofread the report

Focus on just one step at a time. This way, you won’t need to motivate yourself to write the whole report at one go.

This is an important technique to use if you want to study smart and get more done .

6. Create a detailed timeline with specific deadlines.

As a follow-up to Point #5, you can further combat procrastination by creating a timeline with specific deadlines.

Using the same example above, I’ve added deadlines to each of the steps:

• Jan 30 th : Read the history textbook
• Feb 2 nd : Do online research
• Feb 3 rd : Organize the information
• Feb 5 th : Create an outline
• Feb 8 th : Write the introduction
• Feb 12 th : Write the body paragraphs
• Feb 14 th : Write the conclusion
• Feb 16 th : Edit and proofread the report

Assigning specific dates creates a sense of urgency, which makes it more likely that you’ll keep to the deadlines.

7. Spend time with people who are focused and hardworking.

Jim Rohn famously said that you’re the average of the five people you spend the most time with.

If you hang out with people who are motivated and hardworking, you’ll become more like them.

Likewise, if you hang out with people who continually procrastinate, you’ll become more like them too.

Motivation to do homework naturally increases when you surround yourself with the right people.

So choose your friends wisely. Find homework buddies who will influence you positively to become a straight-A student who leads a balanced life.

That doesn’t mean you can’t have any fun! It just means that you and your friends know when it’s time to get down to work and when it’s time to enjoy yourselves.

8. Tell at least two or three people about the tasks you plan to complete.

When you tell others about the tasks you intend to finish, you’ll be more likely to follow through with your plans.

This is called “accountability,” and it kicks in because you want to be seen as someone who keeps your word.

So if you know about this principle, why not use it to your advantage?

You could even ask a friend to be your accountability buddy. At the beginning of each day, you could text each other what you plan to work on that day.

Then at the end of the day, you could check in with each other to see if things went according to plan.

9. Change your environment .

Maybe it’s your environment that’s making you feel sluggish.

When you’re doing your homework, is your super-comfortable bed just two steps away? Or is your distracting computer within easy reach?

If your environment is part of your procrastination problem, then change it.

Sometimes all you need is a simple change of scenery. Bring your work to the dining room table and get it done there. Or head to a nearby café to complete your report.

10. Talk to people who have overcome their procrastination problem.

If you have friends who consistently win the battle with procrastination, learn from their experience.

What was the turning point for them? What tips and strategies do they use? What keeps them motivated?

Find all this out, and then apply the information to your own situation.

11. Decide on a reward to give yourself after you complete your task.

“Planned” rewards are a great way to motivate yourself to do your homework.

The reward doesn’t have to be something huge.

For instance, you might decide that after you finish 10 questions of your math homework, you get to watch your favorite TV show.

Or you might decide that after reading one chapter of your history textbook, you get to spend 10 minutes on Facebook.

By giving yourself a reward, you’ll feel more motivated to get through the task at hand.

12. Decide on a consequence you’ll impose on yourself if you don’t meet the deadline.

It’s important that you decide on what the consequence will be before you start working toward your goal.

As an example, you could tell your younger brother that you’ll give him $1 for every deadline you don’t meet (see Point #6).

Or you could decide that you’ll delete one game from your phone for every late homework submission.

Those consequences would probably be painful enough to help you get down to work, right?

13. Visualize success.

Take 30 seconds and imagine how you’ll feel when you finish your work.

What positive emotions will you experience?

Will you feel a sense of satisfaction from getting all your work done?

Will you relish the extra time on your hands when you get your homework done fast and ahead of time?

This simple exercise of visualizing success may be enough to inspire you to start doing your assignment.

14. Visualize the process it will take to achieve that success.

Even more important than visualizing the outcome is visualizing the process it will take to achieve that outcome.

Research shows that focusing on the process is critical to success. If you’re procrastinating on a task, take a few moments to think about what you’ll need to do to complete it.

Visualize the following:

• What resources you’ll need
• Who you can turn to for help
• How long the task will take
• Where you’ll work on the task
• The joy you’ll experience as you make progress

This kind of visualization is like practice for your mind.

Once you understand what’s necessary to achieve your goal, you’ll find that it’s much easier to get down to work with real focus. This is key to doing well in school .

15. Write down why you want to complete the task.

You’ll be more motivated when you’re clear about why you want to accomplish something.

To motivate yourself to do your homework, think about all the ways in which it’s a meaningful task.

So take a couple of minutes to write down the reasons. Here are some possible ones:

• Learn useful information
• Master the topic
• Enjoy a sense of accomplishment when you’ve completed the task
• Become a more focused student
• Learn to embrace challenges
• Fulfill your responsibility as a student
• Get a good grade on the assignment

16. Write down the negative feelings you’ll have if you don’t complete the task.

If you don’t complete the assignment, you might feel disappointed or discouraged. You might even feel as if you’ve let your parents or your teacher – or even yourself – down.

It isn’t wise to dwell on these negative emotions for too long. But by imagining how you’ll feel if you don’t finish the task, you’ll realize how important it is that you get to work.

17. Do the hardest task first.

Most students will choose to do the easiest task first, rather than the hardest one. But this approach isn’t effective because it leaves the worst for last.

It’s more difficult to find motivation to do homework in less enjoyable subjects.

As Brian Tracy says , “Eat that frog!” By this, he means that you should always get your most difficult task out of the way at the beginning of the day.

If math is your least favorite subject, force yourself to complete your math homework first.

After doing so, you’ll feel a surge of motivation from knowing it’s finished. And you won’t procrastinate on your other homework because it will seem easier in comparison.

(On a separate note, check out these tips on how to get better at math if you’re struggling.)

18. Set a timer when doing your homework.

I recommend that you use a stopwatch for every homework session. (If you prefer, you could also use this online stopwatch or the Tomato Timer .)

Start the timer at the beginning of the session, and work in 30- to 45-minute blocks.

Using a timer creates a sense of urgency, which will help you fight off your urge to procrastinate.

When you know you only have to work for a short session, it will be easier to find motivation to complete your homework.

Tell yourself that you need to work hard until the timer goes off, and then you can take a break. (And then be sure to take that break!)

19. Eliminate distractions.

Here are some suggestions on how you can do this:

• Delete all the games and social media apps on your phone
• Turn off all notifications on your phone
• Mute your group chats
• Archive your inactive chats
• Turn off your phone, or put it on airplane mode
• Put your phone at least 10 feet away from you
• Turn off the Internet access on your computer
• Use an app like Freedom to restrict your Internet usage
• Put any other distractions (like food, magazines and books unrelated to your homework) at the other end of the room
• Unplug the TV
• Use earplugs if your surroundings are noisy

20. At the start of each day, write down the two to three Most Important Tasks (MITs) you want to accomplish.

This will enable you to prioritize your tasks. As Josh Kaufman explains , a Most Important Task (MIT) is a critical task that will help you to get significant results down the road.

Not all tasks are equally important. That’s why it’s vital that you identify your MITs, so that you can complete those as early in the day as possible.

What do you most need to get done today? That’s an MIT.

Get to work on it, then feel the satisfaction that comes from knowing it’s out of the way.

21. Focus on progress instead of perfection.

Perfectionism can destroy your motivation to do homework and keep you from starting important assignments.

Some students procrastinate because they’re waiting for the perfect time to start.

Others do so because they want to get their homework done perfectly. But they know this isn’t really possible – so they put off even getting started.

What’s the solution?

To focus on progress instead of perfection.

There’s never a perfect time for anything. Nor will you ever be able to complete your homework perfectly. But you can do your best, and that’s enough.

So concentrate on learning and improving, and turn this into a habit that you implement whenever you study .

22. Get organized.

Procrastination is common among students who are disorganized.

When you can’t remember which assignment is due when or which tests you have coming up, you’ll naturally feel confused. You’ll experience school- and test-related stress .

This, in turn, will lead to procrastination.

That’s why it’s crucial that you get organized. Here are some tips for doing this:

• Don’t rely on your memory ; write everything down
• Keep a to-do list
• Use a student planner
• Use a calendar and take note of important dates like exams, project due dates, school holidays , birthdays, and family events
• At the end of each day, plan for the following day
• Use one binder or folder for each subject or course
• Do weekly filing of your loose papers, notes, and old homework
• Throw away all the papers and notes you no longer need

23. Stop saying “I have to” and start saying “I choose to.”

When you say things like “I have to write my essay” or “I have to finish my science assignment,” you’ll probably feel annoyed. You might be tempted to complain about your teachers or your school .

What’s the alternative?

To use the phrase “I choose to.”

The truth is, you don’t “have” to do anything.

You can choose not to write your essay; you’ll just run the risk of failing the class.

You can choose not to do your science assignment; you’ll just need to deal with your angry teacher.

When you say “I choose to do my homework,” you’ll feel empowered. This means you’ll be more motivated to study and to do what you ought to.

24. Clear your desk once a week.

Clutter can be demotivating. It also causes stress , which is often at the root of procrastination.

Hard to believe? Give it a try and see for yourself.

By clearing your desk, you’ll reduce stress and make your workspace more organized.

So set a recurring appointment to organize your workspace once a week for just 10 minutes. You’ll receive huge benefits in the long run!

25. If a task takes two minutes or less to complete, do it now.

This is a principle from David Allen’s bestselling book, Getting Things Done .

You may notice that you tend to procrastinate when many tasks pile up. The way to prevent this from happening is to take care of the small but important tasks as soon as you have time.

Here are some examples of small two-minute tasks that you should do once you have a chance:

• Replying to your project group member’s email
• Picking up anything on the floor that doesn’t belong there
• Asking your parents to sign a consent form
• Filing a graded assignment
• Making a quick phone call
• Writing a checklist
• Sending a text to schedule a meeting
• Making an online purchase that doesn’t require further research

26. Finish one task before starting on the next.

You aren’t being productive when you switch between working on your literature essay, social studies report, and physics problem set – while also intermittently checking your phone.

Research shows that multitasking is less effective than doing one thing at a time. Multitasking may even damage your brain !

When it comes to overcoming procrastination, it’s better to stick with one task all the way through before starting on the next one.

You’ll get a sense of accomplishment when you finish the first assignment, which will give you a boost of inspiration as you move on to the next one.

27. Build your focus gradually.

You can’t win the battle against procrastination overnight; it takes time. This means that you need to build your focus progressively.

If you can only focus for 10 minutes at once, that’s fine. Start with three sessions of 10 minutes a day. After a week, increase it to three sessions of 15 minutes a day, and so on.

As the weeks go by, you’ll become far more focused than when you first started. And you’ll soon see how great that makes you feel.

28. Before you start work, write down three things you’re thankful for.

Gratitude improves your psychological health and increases your mental strength .

These factors are linked to motivation. The more you practice gratitude, the easier it will be to find motivation to do your homework. As such, it’s less likely that you’ll be a serial procrastinator.

Before you get down to work for the day, write down three things you’re thankful for. These could be simple things like good health, fine weather, or a loving family.

You could even do this in a “gratitude journal,” which you can then look back on whenever you need a shot of fresh appreciation for the good things in your life.

Either way, this short exercise will get you in the right mindset to be productive.

29. Get enough sleep.

For most people, this means getting 7 to 9 hours of sleep every night. And teenagers need 8 to 10 hours of sleep a night to function optimally.

What does sleep have to do with procrastination?

More than you might realize.

It’s almost impossible to feel motivated when you’re tired. And when you’re low on energy, your willpower is depleted too.

That’s why you give in to the temptation of Facebook, Instagram, and YouTube videos more easily when you’re sleep-deprived.

Here are ways to get more sleep , and sleep better too:

• Create a bedtime routine
• Go to sleep at around the same time every night
• Set a daily alarm as a reminder to go to bed
• Exercise regularly (but not within a few hours of bedtime)
• Make your bedroom as dark as possible
• Remove or switch off all electronic devices before bedtime
• Avoid caffeine at least six hours before bedtime
• Use an eye mask and earplugs

30. Schedule appointments with yourself to complete your homework.

These appointments are specific blocks of time reserved for working on a report, assignment, or project. Scheduling appointments is effective because it makes the task more “official,” so you’re more likely to keep the appointment.

For example, you could schedule appointments such as:

• Jan 25 th , 4:00 pm – 5:30 pm: Math assignment
• Jan 27 th , 3:00 pm – 4:00 pm: Online research for social studies project
• Jan 28 th , 4:30 pm – 5:00 pm: Write introduction for English essay

Transform homework procrastination into homework motivation

Procrastination is a problem we all face.

But given that you’ve read all the way to here, I know you’re committed to overcoming this problem.

And now that you’re armed with these tips, you have all the tools you need to become more disciplined and focused .

By the way, please don’t feel as if you need to implement all the tips at once, because that would be too overwhelming.

Instead, I recommend that you focus on just a couple of tips a week, and make gradual progress. No rush!

Over time, you’ll realize that your habit of procrastination has been replaced by the habit of getting things done.

Now’s the time to get started on that process of transformation. 🙂

Like this article? Please share it with your friends.

Images: Student and books , Homework , Group of students , Consequences , Why , Writing a list , Organized desk , Gratitude

January 19, 2016 at 11:53 am

Ur tips are rlly helpful. Thnkyou ! 🙂

January 19, 2016 at 1:43 pm

You’re welcome 🙂

August 29, 2018 at 11:21 am

Thanks very much

February 19, 2019 at 1:38 pm

The funny thing is while I was reading the first few steps of this article I was procrastinating on my homework….

November 12, 2019 at 12:44 pm

same here! but now I actually want to get my stuff done… huh

December 4, 2022 at 11:35 pm

May 30, 2023 at 6:26 am

October 25, 2023 at 11:35 am

fr tho i totally was but now I’m actually going to get started haha

June 6, 2020 at 6:04 am

I love your articles

January 21, 2016 at 7:07 pm

Thanks soo much. It’s almost like you could read my mind- when I felt so overwhelmed with the workload heap I had created for myself by procrastination, I know feel very motivated to tackle it out completely and replace that bad habit with the wonderful tips mentioned here! 🙂

January 21, 2016 at 8:04 pm

I’m glad to help 🙂

January 25, 2016 at 3:09 pm

You have shared great tips here. I especially like the point “Write down why you want to complete the task” because it is helpful to make us more motivated when we are clear about our goals

January 25, 2016 at 4:51 pm

Glad that you found the tips useful, John!

January 29, 2016 at 1:22 am

Thank you very much for your wonderful tips!!! ☺☺☺

January 29, 2016 at 10:41 am

It’s my joy to help, Kabir 🙂

February 3, 2016 at 12:57 pm

Always love your articles. Keep them up 🙂

February 3, 2016 at 1:21 pm

Thanks, Matthew 🙂

February 4, 2016 at 1:40 pm

There are quite a lot of things that you need to do in order to come out with flying colors while studying in a university away from your homeland. Procrastinating on homework is one of the major mistakes committed by students and these tips will help you to avoid them all and make yourself more efficient during your student life.

February 4, 2016 at 1:58 pm

Completely agreed, Leong Siew.

October 5, 2018 at 12:52 am

Wow! thank you very much, I love it .

November 2, 2018 at 10:45 am

You are helping me a lot.. thank you very much….😊

November 6, 2018 at 5:19 pm

I’m procrastinating by reading this

November 29, 2018 at 10:21 am

January 8, 2021 at 3:38 am

March 3, 2019 at 9:12 am

Daniel, your amazing information and advice, has been very useful! Please keep up your excellent work!

April 12, 2019 at 11:12 am

We should stop procrastinating.

September 28, 2019 at 5:19 pm

Thank you so much for the tips:) i’ve been procrastinating since i started high schools and my grades were really bad “F” but the tips have made me a straight A student again.

January 23, 2020 at 7:43 pm

Thanks for the tips, Daniel! They’re really useful! 😁

April 10, 2020 at 2:15 pm

I have always stood first in my class. But procrastination has always been a very bad habit of mine which is why I lost marks for late submission .As an excuse for finding motivation for studying I would spend hours on the phone and I would eventually procrastinate. So I tried your tips and tricks today and they really worked.i am so glad and thankful for your help. 🇮🇳Love from India🇮🇳

April 15, 2020 at 11:16 am

Well I’m gonna give this a shot it looks and sounds very helpful thank you guys I really needed this

April 16, 2020 at 9:48 pm

Daniel, your amazing information and advice, has been very useful! keep up your excellent work! May you give more useful content to us.

May 6, 2020 at 5:03 pm

nice article thanks for your sharing.

May 20, 2020 at 4:49 am

Thank you so much this helped me so much but I was wondering about like what if you just like being lazy and stuff and don’t feel like doing anything and you don’t want to tell anyone because you might annoy them and you just don’t want to add your problems and put another burden on theirs

July 12, 2020 at 1:55 am

I’ve read many short procrastination tip articles and always thought they were stupid or overlooking the actual problem. ‘do this and this’ or that and that, and I sit there thinking I CAN’T. This article had some nice original tips that I actually followed and really did make me feel a bit better. Cheers, diving into what will probably be a 3 hour case study.

August 22, 2020 at 10:14 pm

Nicely explain each tips and those are practical thanks for sharing. Dr.Achyut More

November 11, 2020 at 12:34 pm

Thanks a lot! It was very helpful!

November 15, 2020 at 9:11 am

I keep catching myself procrastinating today. I started reading this yesterday, but then I realized I was procrastinating, so I stopped to finish it today. Thank you for all the great tips.

November 30, 2020 at 5:15 pm

Woow this is so great. Thanks so much Daniel

December 3, 2020 at 3:13 am

These tips were very helpful!

December 18, 2020 at 11:54 am

Procrastination is a major problem of mine, and this, this is very helpful. It is very motivational, now I think I can complete my work.

December 28, 2020 at 2:44 pm

Daniel Wong: When you’re doing your homework, is your super-comfortable bed just two steps away? Me: Nope, my super-comfortable bed is one step away. (But I seriously can’t study anywhere else. If I go to the dining table, my mum would be right in front of me talking loudly on the phone with colleagues and other rooms is an absolute no. My mum doesn’t allow me to go outside. Please give me some suggestions. )

September 19, 2022 at 12:14 pm

I would try and find some noise cancelling headphones to play some classical music or get some earbuds to ignore you mum lol

March 1, 2021 at 5:46 pm

Thank you very much. I highly appreciate it.

May 12, 2023 at 3:38 am

This is great advice. My little niece is now six years old and I like to use those nice cheap child friendly workbooks with her. This is done in order to help her to learn things completely on her own. I however prefer to test her on her own knowledge however. After a rather quick demonstration in the lesson I then tend to give her two simple questions to start off with. And it works a treat. Seriously. I love it. She loves it. The exam questions are for her to answer on her own on a notepad. If she can, she will receive a gold medal and a box of sweets. If not she only gets a plastic toy. We do this all the time to help her understand. Once a week we spend up to thirty minutes in a math lesson on this technique for recalling the basic facts. I have had a lot of great success with this new age technique. So I’m going to carry on with it for now.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

How to Stop Procrastinating With 25 Tools

Understanding the science behind procrastination is essential for developing effective strategies to overcome it.

This article looks into the science behind the psychological, cognitive, and behavioral factors that contribute to procrastination and how to stop procrastinating.

It explores evidence-based strategies and tools, such as mindfulness, self-compassion, goal setting, time management, and accountability partnerships, to help individuals stop procrastinating and achieve their goals.

Before you continue, we thought you might like to download our three Productivity Exercises for free . These detailed, science-based exercises will help you or your clients become more productive and efficient.

This Article Contains

The science behind procrastination, the link between fear and procrastination, 10 procrastination prevention strategies, 6 ways to motivate a procrastinator, 9 procrastination tools to overcome this habit, resources from positivepsychology.com, a take-home message, frequently asked questions.

There are several theories that explain the science of procrastination . Temporal motivation theory suggests that motivation is influenced by task value and proximity to completion (Steel et al., 2018). That means that procrastination occurs when the perceived value of a task is low or when the perceived distance to its completion is far.

Similarly, expectancy-value theory emphasizes our belief in task completion and its perceived importance as motivating factors that may mitigate or exacerbate procrastination (Wigfield, 1994).

Self-determination theory , on the other hand, highlights autonomy, competence, and relatedness as motivators (Ryan & Deci, 2002). This aligns with both goal management theory, which underscores difficulties in prioritizing and managing goals (Gustavson et al., 2014), and trait self-control theory, which links procrastination to weak impulse regulation (de Ridder et al., 2012).

These theories offer insights into motivation, goal setting, and self-regulation to stop procrastination. So, what does the science behind these theories tell us?

Procrastination is a complex phenomenon influenced by various psychological, cognitive, and behavioral factors (Le Bouc & Pessiglione, 2022). Understanding the science behind procrastination involves examining these factors and how they may affect people’s tendency to procrastinate. Some of the factors associated with procrastination include:

Temporal discounting

Temporal discounting refers to our tendency to prioritize immediate rewards over future ones (Zhang et al., 2019). This tendency leads to procrastination, as tasks with distant rewards are often postponed in favor of more immediately gratifying activities (Le Bouc & Pessiglione, 2022).

Task aversion

Procrastination can stem from negative emotions associated with a task, such as anxiety, fear of failure, or boredom (Ferrari et al., 1995). When faced with unpleasant tasks, we may procrastinate to avoid these negative emotions (Blunt & Pychyl, 2000).

Impaired self-regulation

Procrastination often involves a failure of self-regulation or self-control (Ramzi & Saed, 2019). This means that impaired self-regulation may cause your client to struggle to resist immediate temptations, such as checking social media, and prioritize long-term goals, such as completing a project.

Perfectionism

Perfectionists are particularly prone to procrastination because they set excessively high standards for themselves (Ferrari et al., 1995). Fear of failure or making mistakes can lead them to delay starting or completing tasks.

Dopamine regulation

Dopamine, a neurotransmitter associated with reward and motivation, plays a role in procrastination (Jaffe, 2013). This research suggests that procrastinators may have differences in dopamine regulation, leading to difficulty experiencing motivation until the task becomes urgent.

Andrew Huberman discusses dopamine and its effects on procrastination in his Huberman Lab podcast.

Environmental factors

Distractions, such as social media, smartphones, or noisy environments, can contribute to procrastination by diverting attention away from tasks (Wiwatowska et al., 2023).

Lastly, another factor that plays an integral role in procrastination is fear (Duru et al., 2023). The role of fear is so important in understanding procrastination that it warrants its own section.

You may notice that you or some of your clients often delay tasks to avoid negative emotions associated with fear. This perpetuates a cycle of avoidance. Fear can also fuel perfectionism, leading to procrastination symptoms such as paralysis or excessive revision.

And if these links weren’t enough, we now know that the brain’s self-preservation instinct triggers procrastination when tasks threaten self-esteem or competence (Zhang et al., 2016). This causes fear and anxiety, which can make tasks seem overwhelming, prompting procrastination as a coping mechanism (Kowalski et al., 2024). Additionally, the fear of loss, cognitive biases, and learned behaviors can further contribute to procrastination tendencies.

Effective coping strategies for managing fear and anxiety are essential to helping you or your client navigate procrastination tendencies successfully. By addressing these underlying fears, you can cultivate resilience, embrace progress over perfection, and stop procrastination.

Check out Nic Voge’s TEDx presentation to learn more about how fear of failure and diminished self-worth play a role in procrastination.

Preventing procrastination requires addressing the underlying psychological, cognitive, and behavioral factors we discussed in the previous sections. The first step in this process is to create a deeper level of awareness of what might be causing procrastination and then to start implementing strategies that will help to prevent procrastination (Sanaghan, 2021).

This is an outline of how I help clients develop prevention strategies:

1. Mindfulness practice

I find that by starting with mindfulness , I can help clients create awareness of their own cognitive, psychological, and behavioral processes that may be causing and sustaining their procrastination. Then we can use mindfulness practices to help address procrastination factors and tendencies as they arise (Schutte & del Pozo de Bolger, 2020).

2. Develop self-compassion

Learning to cultivate self-compassion by treating yourself with kindness and understanding, especially when facing setbacks or challenges, can help reduce the fear and anxiety that exacerbate procrastination (Sirois, 2014).

Avoid harsh self-criticism, which can fuel procrastination and negatively impact self-esteem.

3. Address perfectionism

Use mindfulness and compassion to challenge perfectionistic tendencies and embrace a growth mindset focused on learning and improvement rather than perfect execution (Ng, 2018).

Accept that imperfection is a natural part of the creative process and prioritize your progress over perfection.

4. Develop accountability and support

Share your goals and progress with a trusted friend, colleague, or mentor who can provide encouragement, feedback, and accountability. Peer support and accountability partnerships can help maintain motivation and commitment to goals (Handayani et al., 2021).

5. Set clear and mindful goals

Establish clear goals for each task or project. Clear goals provide clarity and direction, making it easier to initiate and stay focused on tasks. These goals need to be realistic and compassionate, and they should take your abilities and time constraints into account.

6. Practice time management & prioritize tasks

Use time-blocking or scheduling techniques to allocate specific time slots for tasks on your calendar. Set aside dedicated blocks of time for focused work, breaks, and leisure activities.

Use time management techniques like the Eisenhower matrix to prioritize tasks based on their importance and urgency (Dmytryshyn & Goran, 2022). Focus on high-priority tasks first to ensure that essential work gets done efficiently.

However, if an essential task is proving to be a block or a reason for your procrastination, it can be helpful to focus on another easier task to get your momentum going, build your confidence, and then move onto the more difficult task.

This is an example of where mindful awareness is helpful, as it can help you recognize these types of blocks more quickly and adapt your strategies accordingly.

7. Break tasks into smaller steps

Divide larger tasks into smaller, more manageable steps or sub-tasks. This approach reduces overwhelm and makes tasks feel less daunting, increasing the likelihood of getting started.

8. Set deadlines

Establish your own deadlines for tasks to create a sense of urgency and accountability. Break down deadlines into smaller milestones to track progress and maintain momentum.

9. Minimize distractions

Identify and minimize potential distractions in your environment, such as turning off notifications, setting boundaries with colleagues, or using website blockers. Create a dedicated workspace conducive to focus and productivity.

10. Reward progress

Implement a system of rewards or incentives to reinforce productive behavior and celebrate progress. Break larger goals into smaller milestones, and reward yourself for achieving each milestone.

Consistency and persistence are key to implementing these strategies effectively. Experiment with different approaches to find what works best for you, and be kind and patient with yourself as you develop new habits and override old tendencies.

Download 3 Free Productivity Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to do their deepest, most productive work.

Download 3 Free Productivity Tools Pack (PDF)

By filling out your name and email address below.

• Email Address *
• Your Expertise * Your expertise Therapy Coaching Education Counseling Business Healthcare Other
• Phone This field is for validation purposes and should be left unchanged.

Motivating a procrastinator involves working with them to identify their underlying reasons for procrastination and helping them address those factors. This often involves overcoming fear-based procrastination factors, which requires challenging irrational beliefs, breaking tasks into smaller steps, and fostering a growth mindset (Spagnola & Yagos, 2021).

As a therapist or coach, it is important to create a safe and encouraging space and to work using a client-centered approach so that the client identifies strategies that will work for them (Sanaghan, 2021). Here are several effective ways to motivate a procrastinator:

1. Identify and address barriers

Help the procrastinator identify and address any underlying barriers or obstacles contributing to their procrastination. This may involve addressing fears, perfectionism, self-doubt, or other psychological factors that inhibit motivation and productivity (Walker, 2004).

2. Create a supportive environment

Foster a supportive and encouraging environment so your client feels safe and open to identifying their reasons for procrastinating. Offer positive reinforcement for progress and provide constructive feedback to help them stay on track. Encourage self-compassion and self-care as part of the process.

3. Identify strengths

Identifying and harnessing strengths , such as organization, focus, or creativity, can empower individuals to combat procrastination (Walker, 2004). By leveraging their innate abilities to plan effectively, maintain concentration, and find innovative solutions to overcome obstacles and achieve their goals, clients can find a sense of agency and empowerment.

4. Provide support and resources

Offer support and resources to help the procrastinator surmount challenges and obstacles. This may include providing access to relevant information, tools, or training, as well as offering assistance or guidance as needed. See our recommendations below.

5. Develop accountability

Assist the procrastinator to set deadlines and establish mechanisms for accountability, such as sharing goals with a friend, colleague, or mentor who can provide support and hold them accountable (Trivedi, 2013).

The point here is that these measures should be identified by and implemented by the client. It is about developing a skill rather than external control measures.

6. Use visualization and positive affirmations

Encourage the procrastinator to visualize their goals and success and use positive affirmations to boost motivation and confidence (Ossebaard et al., 2012). Visualization techniques can help them envision the benefits of completing tasks and stop procrastinating (Sohnen-Moe, 2016).

By implementing these strategies and providing consistent support and encouragement, you can help motivate a procrastinator to overcome barriers, take action, and achieve their goals.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

1. Task management apps

Use task management apps like Todoist , Trello , or Asana to organize tasks, set deadlines, and track progress. These apps often feature reminders, priority settings, and collaboration options to help users stay on top of their to-do lists.

2. Time-tracking software

Use time-tracking software such as Toggl or RescueTime to monitor how you spend your time and identify patterns of procrastination. These tools provide insights into productivity levels and help users make more informed decisions about time management.

3. Pomodoro Technique

Employ the Pomodoro Technique, which involves breaking work into intervals separated by short breaks (Amit et al., 2021). Apps like Focus Booster or TomatoTimer can help time intervals and breaks, promoting focus and productivity while reducing procrastination.

4. Website blockers

Install website blockers like StayFocusd , Freedom , or Cold Turkey to restrict access to distracting websites and social media platforms during scheduled work periods. These tools help minimize temptation and maintain focus on tasks.

5. Mindfulness apps

Practice mindfulness and meditation using apps like Headspace , Calm , or Insight Timer to reduce stress, improve focus, and cultivate a greater awareness of thoughts and emotions.

Mindfulness techniques will help you become more aware of procrastination triggers and develop healthier coping mechanisms (Pychyl & Flett, 2012).

6. Distraction-free writing tools

Use distraction-free writing tools such as Writemonkey or Werdsmith to create a conducive writing environment free from distractions. These minimalist writing apps can help you stay focused on writing tasks without the distractions of formatting or internet browsing.

7. Accountability partners or groups

Partner with a friend, colleague, or accountability group to support each other to stop procrastinating. Regular check-ins, goal-setting sessions, and mutual encouragement can help keep procrastination tendencies in check and maintain motivation (Koppenborg & Klingsieck, 2022).

8. Self-reflection journals

Keep a self-reflection journal to track procrastination triggers, identify patterns, and explore underlying reasons for procrastination. Reflective writing can help increase self-awareness and facilitate personal growth and behavior change (Hensley & Munn, 2020).

9. Skill-building platforms

Invest in skill-building platforms like Coursera , Udemy , or Skillshare to develop time management, organization, and productivity skills. Online courses and resources offer practical strategies and techniques to stop procrastinating and enhance productivity.

By incorporating these procrastination tools into your routine and experimenting with different approaches, you can develop effective strategies to stop procrastinating and achieve greater productivity and success.

The PositivePsychology.com repository has a number of resources that you may find helpful in your journey to understand procrastination and how to help your clients stop procrastinating.

The following articles make for good additional reading:

• What Is Motivation? A Psychologist Explains discusses motivation from a psychologist’s perspective, and this will give you further insights about how to help motivate your procrastinator clients.
• What Is Perfectionism According to Psychology? 7 Examples looks at the complexities of perfectionism. Understanding this phenomenon is helpful, as it has been identified as an underlying psychological factor involved in procrastination.
• Ever wondered what is on the other side of procrastination? Deep work . Read all about this heightened state of concentration, flow ,and productivity in our article discussing the book of the same name, its meaning, and the author.

These free worksheets can be great tools for helping your clients stop procrastinating:

• When stress and worry seep the energy out of you, and your whole day seems filled with dread, be gentle with yourself and allow yourself “ worry time .” By allowing yourself allocated time for negative thoughts, you can spend the rest of your day more focused and productive.
• Building a vision board can help you visualize the intended outcome of your goals.
• Feeling overwhelmed and frozen with indecision? Grab your phone, set your timer for an hour, and work through this one-hour stress plan worksheet. This focused tool will help you chip through tasks with ease.

If you’d like to go deeper, this masterclass is a great place to start:

The Motivation & Goal Achievement Masterclass© is a comprehensive six-module coaching package that will provide you with the skills to help your clients stop procrastinating and achieve meaningful success through the science of motivation and goal setting.

If you’re looking for more science-based ways to help others become more productive and efficient, check out this collection of 17 validated productivity and work efficiency exercises . Use them to help others prioritize better, eliminate time wasters, maximize their personal energy, and more.

Although procrastination is a persistent and common challenge that many of us face, the science behind it has a lot to offer in terms of understanding, prevention, and addressing the problem.

If you don’t know how to stop procrastinating, finding the often hidden causes behind a problem can be invaluable in resolving it. Being mindful and applying self-compassion can help you delve into the reasons why task-avoidance is ruling (and ruining) your day.

Once those barriers have been identified, create a supportive environment to help you overcome your challenges. Use visualization, accountability partnerships, and a variety of the tools listed above to leverage your strengths and form new habits.

Your strengths and new habits will help you become more productive and overcome procrastination once and for all.

We hope you enjoyed reading this article. Don’t forget to download our three Productivity Exercises for free .

There is no single main cause of procrastination. It stems from a combination of psychological, cognitive, and behavioral factors, such as task aversion, fear of failure, impaired self-regulation, perfectionism, and environmental distractions. Temporal discounting, where immediate rewards are prioritized over future ones, also significantly contributes to procrastination.

Procrastination itself is not classified as a mental disorder, but it can be a symptom of underlying mental health issues such as anxiety, depression, and ADHD. It is primarily seen as a behavioral issue influenced by various psychological factors.

Procrastination is not a form of ADHD, but it is a common symptom associated with ADHD. Individuals with ADHD often struggle with executive functioning, which can lead to difficulties in task initiation and completion, resulting in procrastination.

To stop procrastinating, you can use strategies such as practicing mindfulness to increase awareness, developing self-compassion to reduce fear and anxiety, setting clear and manageable goals, breaking tasks into smaller steps, and creating accountability through partnerships or support groups. Using tools like task management apps, time-blocking techniques, and minimizing distractions can also help.

• Amit, A. J., Shankararam, S. G., Pradeep, P., Perumalraja, R., & Kamalesh, S. (2021). Framework for preventing procrastination and increasing productivity. In 2021 3rd International Conference on Signal Processing and Communication (pp. 228–232). IEEE.
• Blunt, A. K., & Pychyl, T. A. (2000). Task aversiveness and procrastination: A multi-dimensional approach to task aversiveness across stages of personal projects. Personality and Individual Differences , 28 (1), 153–167.
• Le Bouc, R., & Pessiglione, M. (2022). A neuro-computational account of procrastination behavior. N ature Communications , 13 (1), Article 5639.
• de Ridder, D. T., Lensvelt-Mulders, G., Finkenauer, C., Stok, F. M., & Baumeister, R. F. (2012). Taking stock of self-control: A meta-analysis of how trait self-control relates to a wide range of behaviors. Personality and Social Psychology Review , 16 (1), 76–99.
• Dmytryshyn, M., & Goran, T. (2022). Proposal of an effective time management system. Management: Journal of Contemporary Management Issues , 27 (2), 283–298.
• Duru, E., Balkis, M., & Duru, S. (2023). Procrastination among adults: The role of self-doubt, fear of the negative evaluation, and irrational/rational beliefs. Journal of Evidence-Based Psychotherapies , 23 (2), 79–97.
• Ferrari, J. R., Johnson, J. L., & McCown, W. G. (1995). Procrastination and task avoidance: Theory, research, and treatment . Springer Science & Business Media.
• Gustavson, D. E., Miyake, A., Hewitt, J. K., & Friedman, N. P. (2014). Genetic relations among procrastination, impulsivity, and goal-management ability: Implications for the evolutionary origin of procrastination. Psychological Science , 25 (6), 1178–1188.
• Handayani, E. T., Sugiharto, D. Y. P., & Sugiyo, S. (2021). The relationship between self-efficacy and peer support in academic procrastination behavior. Jurnal Bimbingan Konseling , 10 (3), 148–155.
• Hensley, L. C., & Munn, K. J. (2020). The power of writing about procrastination: Journaling as a tool for change. Journal of Further and Higher Education , 44 (10), 1450–1465.
• Jaffe, E. (2013, March 29). Why wait? The science behind procrastination . Association for Psychological Science. https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
• Koppenborg, M., & Klingsieck, K. B. (2022). Group work and student procrastination. Learning and Individual Differences , 94 , Article 102117.
• Kowalski, R. M., Gagne, M., Drolet, G., Burzin, K., Carroll, H., Korson, H., Aurilio, E., Bunche, R., Mochizuki, G., Cote, N., & Ridder, A. (2024). Psychological dread and extreme persistent fear. The Journal of Social Psychology , 1–19.
• Ng, B. (2018). The neuroscience of growth mindset and intrinsic motivation. Brain Sciences , 8 (2), Article 20.
• Ossebaard, M. E., Korthagen, F. A., Oost, H., Stavenga-De Jong, J., & Vasalos, A. (2012). A core reflection approach to reducing study procrastination. In F. A. J. Korthagen, Y. M. Kim, & W. L. Greene (Eds.), Teaching and learning from within (pp. 148–161). Routledge.
• Pychyl, T. A., & Flett, G. L. (2012). Procrastination and self-regulatory failure: An introduction to the special issue. Journal of Rational-Emotive & Cognitive-Behavior Therapy , 30 , 203–212.
• Ramzi, F., & Saed, O. (2019). The roles of self-regulation and self-control in procrastination. Psychology and Behavioral Science International Journal , 13 (3).
• Ryan, R. M., & Deci, E. L. (2002). Overview of self-determination theory: An organismic dialectical perspective. In E. L. Deci & R. M. Ryan (Eds.), Handbook of self-determination research (pp. 3–33). University of Rochester Press.
• Sanaghan, P. (2021). How to be a “better” procrastinator: Over 100 strategies to help you manage your procrastination habit . AuthorHouse.
• Schutte, N. S., & del Pozo de Bolger, A. (2020). Greater mindfulness is linked to less procrastination. International Journal of Applied Positive Psychology , 5 (1), 1–12.
• Sirois, F. M. (2014). Procrastination and stress: Exploring the role of self-compassion. Self and Identity , 13 (2), 128–145.
• Sohnen-Moe, C. (2016). Business mastery . Sohnen-Moe Associates.
• Spagnola, R., & Yagos, T. (2021). Driving out fear in the nontraditional classroom: Five practical strategies from neuroscience to build adult student success. Adult Learning , 32 (2), 89–95.
• Steel, P., Svartdal, F., Thundiyil, T., & Brothen, T. (2018). Examining procrastination across multiple goal stages: a longitudinal study of temporal motivation theory. Frontiers in Psychology , 9 , Article 327.
• Trivedi, A. (2013). A study of literature review on individual accountability . SSRN. https://dx.doi.org/10.2139/ssrn.2314551
• Walker, L. J. S. (2004). Overcoming the patterns of powerlessness that lead to procrastination. In H. C. Schouwenburg, C. H. Lay, T. A. Pychyl, & J. R. Ferrari (Eds.),  Counseling the procrastinator in academic settings  (pp. 75–89). American Psychological Association.
• Wigfield, A. (1994). Expectancy-value theory of achievement motivation: A developmental perspective. Educational Psychology Review , 6 , 49–78.
• Wiwatowska, E., Pietruch, M., Katafoni, P., & Michałowski, J. M. (2023). “I can’t focus now, I will study tomorrow” The link between academic procrastination and resistance to distraction.  Learning and Individual Differences ,  107 , Article 102364.
• Zhang, S., Liu, P., & Feng, T. (2019). To do it now or later: The cognitive mechanisms and neural substrates underlying procrastination. Wiley Interdisciplinary Reviews: Cognitive Science , 10 (4), Article e1492.
• Zhang, W., Wang, X., & Feng, T. (2016). Identifying the neural substrates of procrastination: A resting-state fMRI study. Scientific Reports , 6 (1), Article 33203.

Share this article:

Article feedback

What our readers think.

Let us know your thoughts Cancel reply

Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment.

Related articles

How to Focus Easily in a World of Distractions: 6 Techniques

Attention is a limited resource. As humans, we must be selective about what to focus on. As a basic component of biology, determining what aspects [...]

Deep Work: The Book, the Meaning & the Author

Have you ever experienced a working state characterized by heightened concentration, a flow-like state, and increased productivity? If so, then you engaged in ‘deep work’. [...]

Time Management: 7 Techniques & 3 Tools to Help Clients

Effective time management does not come naturally. For that reason, time management books, techniques, and software are a dime a dozen. When guiding your busy [...]

Read other articles by their category

• Body & Brain (52)
• Coaching & Application (39)
• Compassion (23)
• Counseling (40)
• Emotional Intelligence (21)
• Gratitude (18)
• Grief & Bereavement (18)
• Happiness & SWB (40)
• Meaning & Values (26)
• Meditation (16)
• Mindfulness (40)
• Motivation & Goals (41)
• Optimism & Mindset (29)
• Positive CBT (28)
• Positive Communication (23)
• Positive Education (37)
• Positive Emotions (32)
• Positive Leadership (16)
• Positive Parenting (14)
• Positive Psychology (21)
• Positive Workplace (35)
• Productivity (16)
• Relationships (46)
• Resilience & Coping (39)
• Self Awareness (20)
• Self Esteem (37)
• Strengths & Virtues (29)
• Stress & Burnout Prevention (33)
• Theory & Books (42)
• Therapy Exercises (37)
• Types of Therapy (54)
• Email This field is for validation purposes and should be left unchanged.

3 Free Productivity Tools Pack (PDF)

Solving Procrastination

Homework Procrastination: Why You Procrastinate on Homework and How to Stop

Homework procrastination involves unnecessarily postponing working on homework assignments. For example, if a student delays starting a homework assignment until right before its deadline for no good reason, even though it would have been better for them to start earlier, that student is engaging in homework procrastination.

Homework procrastination can take various forms, from wasting hours trying to bring yourself to start writing an essay, to putting off an important project until the end of the semester. This is a problem not only because it can harm your performance at school, and therefore cause you to receive lower grades , but also because it can cause you to suffer from various other issues , such as frustration, anxiety, and stress .

If you often procrastinate when it comes to doing homework, know that you’re not alone. Procrastination is a common problem among students ; in terms of statistics, studies show that approximately 80%–95% of college students engage in procrastination to some degree, approximately 75% consider themselves to be procrastinators, and approximately 50% say that they procrastinate in a consistent and problematic manner.

Fortunately, however, there are some things that you can do to solve this problem, as you will see in the following article. Specifically, you will first see an explanation about why students procrastinate on their homework, so you can understand your own behavior better. Then, you will see what you can do in order to stop procrastinating on your homework, so you can start getting them done on time.

Why you procrastinate on homework

You procrastinate on homework because issues such as exhaustion and anxiety outweigh your self-control and motivation. These issues include personal factors, like fear and perfectionism, and situational factors, like distractions and unclear instructions.

Specifically, when you need to get homework done, you rely primarily on your self-control in order to get yourself to do it. Furthermore, your self-control is sometimes supported by your motivation, which helps you complete your homework on time.

However, in some cases, you suffer from issues that interfere with or oppose your self-control and motivation, such as exhaustion and anxiety . When these issues are stronger than your self-control and motivation, you end up procrastinating, until you reach a point where the balance between them shifts in your favor, or until it’s too late.

This explains why you might end up procrastinating on your homework even when you have the necessary motivation and you truly wish that you could just get started. This also explains why you might end up procrastinating on your homework until right before deadlines , when the increased motivation, often in the form of stressful pressure, finally pushes you to get to work.

Accordingly, common reasons for procrastinating on homework include the following :

• Abstract goals , in terms of being vague about how and when you intend to do the homework.
• Feeling overwhelmed , often while being unsure of how to complete the homework.
• Perfectionism , in the form of refusing to create work that has any flaws.
• Fear of failure , often because of concerns over how such failure might reflect on you.
• Anxiety , often in light of potential negative feedback.
• Task aversion , especially in cases where you find the homework boring or unpleasant.
• Lack of motivation , often as a result of feeling disconnected from your future self or having rewards that are far in the future.
• Physical or mental exhaustion , often due to a combination of reasons, such as a high academic workload and associated stress .
• Resentment , generally toward the homework, toward its source, or toward something related, such as a parent pushing you to do well in a subject that you’re not interested in.
• Sensation seeking , generally in the form of enjoying working on things right before the deadline, when there’s intense time pressure.
• Problematic work environment , generally as a result of having many distractions or temptations around.
• Lack of sufficient communication from instructors, for example when it comes to not having clear directions and due dates for a certain class project.

In addition, other issues can also make you more likely to procrastinate on your homework. For example:

• Problematic behaviors like self-handicapping , which involves procrastinating so that if you fail you can blame your failure on procrastination rather than your abilities, and self-sabotaging , which involves procrastinating as a result of a tendency to sabotage your progress.
• Personality traits like distractibility and impulsivity .
• Underlying issues like lack of sleep , ADHD , and depression .

Finally, note that some of these issues can lead to problematic procrastination cycles . For example, this can happen if you’re anxious about your homework, so you procrastinate on it, which makes you even more anxious about your homework due to the added negative emotions that you now associate with it (e.g., guilt and shame), which in turn makes you more likely to keep procrastinating on your homework in the future.

Understanding why you procrastinate on your homework can help you learn how to overcome your procrastination. However, while understanding why you procrastinate can be helpful, in many cases you can reduce your procrastination even without figuring this out. As such, if you find that you’re struggling with this step, don’t worry, and don’t get stuck; simply move on to the next step, which involves trying out various anti-procrastination techniques, until you find the ones that work best for you.

How to stop procrastinating on homework

To stop procrastinating on your homework right now , you should identify the smallest possible thing you can do to make progress on it, and then modify your environment to make it as likely as possible that you will do it.

For example, if you need to write a paper for a university course, the smallest possible step that you can take toward finishing it might be opening the relevant document on your computer, and writing just a single opening line, even if it’s poorly phrased initially. Once you realize that this is all you need to do, you can start modifying your work environment to help yourself achieve that, for example by going to a room with no distractions, leaving your phone outside, and turning on airplane mode on your laptop to disable your access to online distractions .

There are many other anti-procrastination techniques that can help you stop procrastinating on your homework. You don’t need to use all of these techniques, since some won’t be relevant in your case, and since you will generally need only a few of them in order to make significant progress toward overcoming your procrastination. As such, try skimming through this list, and finding the techniques that you think will work best for you.

Improve your planning:

• Set concrete goals for yourself. For example, instead of a vague goal, such as “finish my psychology paper over the weekend”, set a concrete goal, such as “start writing an outline for the psychology paper on Thursday at 5 pm in the library, right after I finish the last class for the week”).
• Break your homework into small and manageable steps. For example, if you need to write a research paper, you can start with steps such as “(1) brainstorm three potential topics, (2) figure out which topic I like best, and (3) find five relevant sources”. If the project that you’re dealing with is large and will therefore require a large number of steps, don’t worry about outlining the whole thing from the start; simply identify the first few steps that you need to take, and add new ones as you go along, to avoid feeling overwhelmed or getting stuck.
• Set a series of milestones and deadlines for yourself. This will help you be accountable and plan ahead, and can also motivate you and give you a rewarding feeling of continuous progress.
• Identify your productivity cycles. Different people are more productive at different times, based on factors such as whether it’s morning, noon, or evening. To reduce procrastination, you should take your personal productivity patterns into account, and schedule your homework for times when you’re most likely to be able to actually work on it.

Improve your environment:

• Change your environment to make it easier for you to focus. For example, if you know that you work best when there are no distracting noises, go somewhere quiet, or put on some noise-blocking headphones.
• Change your environment to make it easier for yourself to get started. For example, if you know that you will need to write an essay tomorrow after you wake up, then leave the document open on your computer before you go to bed.
• Change your environment to make it harder for yourself to procrastinate. For example, if you tend to procrastinate by browsing apps on your phone , leave your phone outside the room where you plan to work.

Change your approach:

• Start with a tiny step. For example, if you need to write an essay, help yourself get started by committing to only write a single sentence at first. This can help you push yourself to get started on homework, and often, once you do so, you’ll find it easy to keep going.
• Start with the best or worst part first. Some people find that starting with the most enjoyable or easiest part of an assignment helps them get going, while others find that getting the worst part out of the way first helps them avoid procrastinating over time. Use either approach if you feel that it works for you.
• Add a time delay before you procrastinate. If you can’t avoid procrastinating entirely, try committing to having a time delay before you indulge your impulse to do so. For example, this can involve counting to 10 before you’re allowed to open a new tab on the social media website that you usually use to procrastinate.
• Use the Pomodoro technique. This involves alternating between scheduled periods of work and rest. For example, you can work on your homework for 25-minute long stretches, with 5-minute breaks in between, and a longer 30-minute break after every 4 work sets that you complete.

Increase your motivation:

• Make doing the homework feel more rewarding. For example, you can gamify your work, by marking down streaks of days on which you’ve managed to make sufficient progress on your assignments, and potentially also give yourself some reward once you reach a sufficiently long streak.
• Make doing the homework feel more enjoyable. For example, you can do your homework in a pleasant location, while listening to energizing music.
• Visualize your future self. For example, you can visualize yourself being able to relax after you finish working, visualize yourself being rewarded for getting a good grade in a course, or visualize yourself having to handle the issues associated with not finishing your homework on time.
• Focus on your goals instead of your assignments. Instead of focusing on the fact that you have an aversion to your homework, for whatever reason, try focusing on your end goals for completing the homework, such as getting a good grade in an important class so you can have a better application for grad school.

Change your mindset:

• Give yourself permission to make mistakes, and accept the fact that your work won’t be perfect, especially at first. This can be helpful, for example, when it comes to assignments that involve writing, where you can give yourself permission to write a bad first draft, and then edit it afterward.
• Address your fears. If you’re procrastinating because you’re afraid of something, try to identify your fears and resolve them. For example, if you’re afraid that your writing won’t be good enough, you can say to yourself that your goal is to just start by getting something written down, and that you can always improve it later.
• Develop self-compassion.   Self-compassion can help reduce your procrastination, as well as various issues that are associated with it, such as stress. It consists of three components that you should develop: self-kindness , which involves being nice to yourself, common humanity , which involves recognizing that everyone experiences challenges, and mindfulness , which involves accepting your emotions in a non-judgmental manner.
• Develop self-efficacy. Self-efficacy is the belief in your ability to carry out the actions that you need to achieve your goals, and it can help you reduce your procrastination. To develop self-efficacy, try to identify the various strategies that you can use to finish your homework, and think about your ability to execute those strategies successfully.

When deciding which approach to use in order to overcome your procrastination , keep in mind that anti-procrastination techniques are especially effective when they’re tailored to the specific causes of your procrastination. For example, if you procrastinate because you set abstract goals for yourself, you should focus on setting concrete goals instead. Similarly, if you procrastinate because of available distractions, you should remove those distractions from your study environment, or go work somewhere else instead.

In addition, note that if you suffer from an underlying issue that leads to procrastination, such as lack of sleep , depression , or ADHD , you will likely need to resolve that issue, using professional help if necessary, if you want to successfully overcome your procrastination.

Finally, keep in mind that most people need more than one technique in order to overcome their procrastination , and that different techniques work better for different people in different circumstances. Accordingly, don’t expect a single technique to solve all your problems, and don’t feel that if some technique works well for others then it will necessarily also work well for you. Instead, try out the various techniques that are available to you, until you figure out which ones work best for you, in your particular situation.

Nick Wignall

• Post date October 26, 2018

How to Stop Procrastinating: 5 Tips from a Psychologist

• Tags productivity

If you’ve tried to stop procrastinating but haven’t managed to be successful yet, this guide is for you.

I’m going to walk you step-by-step through 5 of the most effective anti-procrastination strategies I know of.

As a professional psychologist, these are the strategies I use day-in and day-out to help my clients eliminate procrastination and massively increase productivity.

Here are the 5 best strategies you can use to stop procrastinating. You can quickly jump to the one that looks most interesting using the links below:

• Productive Procrastination
• The Seinfeld Method
• The Procrastination Equation
• Digital Minimalism
• Mindfulness

Okay, let’s dive in!

1. Productive Procrastination

If you’ve struggled with procrastination for a long time and tend to really beat yourself up about it, this is the strategy for you.

Productive Procrastination is a collection of three effective but counterintuitive techniques for “rolling with” the urge to procrastinate rather than fighting against it. They include:

• Reframing negative self-talk about procrastination
• Consistent Procrastination
• Cultivating work-interest synergies.

Who It’s For

Productive Procrastination tends to be especially useful for people who have a lot of negative emotions around procrastination. If you tend to beat yourself up internally, think of yourself as a procrastinator, or find yourself ruminating and worrying a lot about your procrastination, productive procrastination is probably a good place to start.

How To Do It

STEP 1: Change the way you talk to yourself when you feel the urge to procrastinate.

Most people who struggle with procrastination have developed unhelpful mental habits around how they talk to themselves about procrastination. They tend to be overly judgmental and critical of themselves, saying things like “I wish I wasn’t such a procrastinator” or “Why can’t I just get it together and get things done like everyone else?!”

The problem with self-talk like this is that it adds a second layer of negative emotion on top of your already negative feelings about your work. Feeling afraid or frustrated about what you need to do is hard enough without also feeling guilty and ashamed.

But, if you can change the way you talk to yourself about your procrastination to be more understanding and realistic, you can reduce or eliminate this second layer of negative emotions.

When you find yourself engaging in lots of negative self-talk around procrastination, try substituting some realistic alternative thoughts and explanations like these:

• It’s true that I tend to procrastinate with homework. But I can be very disciplined in other areas of my life like sports.
• I am struggling with procrastination right now, but I’m also taking proactive steps to work on it.
• Some of the most productive, accomplished people in history also struggled with procrastination.

STEP 2: Procrastinate consistently.

Rather than a character flaw or lack of discipline, one way to look at procrastination is a natural desire for curiosity and variety in our work.

If you can make time on a regular basis to cultivate your many different interests and curiosities in small ways, you’ll be less likely to feel the need to indulge them in big ways via procrastination on a major task.

To do this, allow yourself to procrastinate regularly, but do it intentionally. If you have 3 hours of studying to do today, set up 10 minutes at the end of each hour to indulge your procrastination guilt-free.

STEP 3. Cultivate interests that synergize with your work.

When you study people who manage to be extremely productive despite struggling with the urge to procrastinate, one thing stands out: they procrastinate with productive activities.

Consider two different procrastinators, both of whom, let’s say, are software engineers who build apps and software for a living:

• Procrastinator A indulges the urge to procrastinate on his coding by playing video games and binge watching Netflix.
• Procrastinator B indulges the urge to procrastinate by reading blogs about new trends in computer science and dabbling with website design.

In both cases, procrastination will lead to a loss of productivity. But in the case of Procrastinator B, their interests (computer science and website design) have synergies or complementarity with their work.

If they decided to launch their own app on the side, for instance, the interest and time spend “procrastinating” with website design would actually turn out to be useful and productive in the long-run.

If you cultivate hobbies and interests that are indirectly supportive of your primary work, whenever you do procrastinate, you’ll be doing so productively.

Productive Procrastination Takeaways:

• Change your self-talk around procrastination.
• Procrastinate consistently
• Cultivate work-interest synergies
• But more than a set of techniques, productive procrastination is also a mindset. It’s a way of looking at procrastination not as some kind of virus or disease, but as a natural human inclination that can be channeled productively.

2. The Seinfeld Method

The Seinfeld Method is a productivity technique popularized by a Lifehacker article called Jerry Seinfeld’s Productivity Secret .

It’s the technique that Seinfeld used himself to consistently produce new material for his comedy act and tv show year after year.

Here’s how Seinfeld himself described it to someone interviewing him:

He told me to get a big wall calendar that has a whole year on one page and hang it on a prominent wall. The next step was to get a big red magic marker. He said for each day that I do my task of writing, I get to put a big red X over that day. “After a few days you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt. Your only job next is to not break the chain.” “Don’t break the chain,” he said again for emphasis.

The Seinfeld Method is useful for anyone trying to establish a new habit, but it’s especially useful for people who have a hard time staying consistent with the goals they set for themselves.

While the traditional method involves buying a big wall calendar, I find it just as useful to use a notebook or journal to track my progress on my goals.

Getting started is as simple as drawing out a simple grid:

• Label the first column Date , and in the second column, put the label of the thing you want to do every day (e.g.: write 500 words, 50 pushups, practice guitar for 20 min, etc).
• Keep your notebook, journal, or calendar in a highly visible, accessible spot near where you work.
• Immediately after you complete the task, mark it off with a checkmark, filling in a square, or whatever fun little method makes sense to you.
• Think of the whole project as a game: The more days in a row you achieve your goal the better.
• If you do happen to miss a day (everybody’s human :), mark the length of your streak next to that day. This number now becomes your next goal (i.e. make it at least 12 days without breaking the streak).

Seinfeld Method Takeaways:

• The Seinfeld Method is the best anti-procrastination productivity strategy for people who struggle with consistency in particular.
• By keeping a pen and paper record of your daily goal you are: A) More likely to stay mindful of your goal and remember to do it each day, and B) More likely to stay consistent since it’s positively reinforcing and rewarding to see a visible sign of your progress over time.

3. The Procrastination Equation

If you’ve tried the usual tips and tricks for eliminating procrastination but feel like none of them really work for you specifically, the Procrastination Equation may be just what you need.

The Procrastination Equation is a model of procrastination developed by the psychologist and researcher Piers Steel.

Based on decades of research into the true causes of procrastination, The Procrastination Equation says that there are 4 primary causes or variables when it comes to why we procrastinate:

• Low Self-Confidence. When we don’t have much confidence in our ability to complete a task (or to complete it well), our likelihood of procrastinating goes way up. This shows up most commonly when we’re uncertain about how to start a task.
• Non-valuable or enjoyable work. The more enjoyable and valuable a task, the less we procrastinate on it. Interestingly, boring tasks are actually more likely to lead to procrastination than extremely difficult tasks.
• Distractibility. If we’re easily distracted—or work in a highly distracting environment—and have a hard time resisting those distractions, we’re much more likely to procrastinate.
• Time Delay. How much time there is in between the decision to take on a task and the point when it must be completed? The longer you have to finish a task, the longer you’ll wait to get started on it.

What’s more, there’s a very specific relationship between all these factors and our odds of getting work done and not procrastinating.

As a formula, it looks like this:

Odds of Overcoming Procrastination = Self-Efficacy x Value / Impulsiveness x Delay.

In other words, our likelihood of resisting procrastination and getting our work done on a given task will be equal to the product of our self-efficacy and the value of the task divided by the product of how impulsive/distracted we are and the amount of delay between taking on a task and its due date.

More than an academic curiosity, the Procrastination Equation can be especially useful for people who aren’t sure what the main cause of their procrastination is.

The beauty of The Procrastination Equation is that it validates the idea that while there are common factors in procrastination, everyone’s struggle with procrastination will be different.

But, if we can break done the tendency to procrastinate into smaller pieces, it allows us to generate effective strategies for overcoming procrastination in an individualized and situation-specific way.

If you struggle consistently with procrastination, ask yourself: Which of the following sounds most like me?

• I often discount myself and my ability to do good work. I’m very in my head and experience a lot of shame, doubt, and anxiety when I sit down to work.
• I just can’t stand this stuff. My work is so boring and meaningless. Why does any of this matter?
• I can’t seem to go more than a few minutes before I find myself distracted by checking Facebook or texting with a friend. I just get so distracted all the time!
• I feel like I have terrible time management abilities when it comes to my work. I always think there will be more time. And then I find myself rushing to get things done at the last minute.

If one of these stands out for you, consider focusing your efforts to stop procrastinating on that particular aspect of your work.

For example, if you find that anxiety and negative self-talk are the biggest factor in not getting your work done, you might consider breaking down your tasks into smaller pieces to give yourself quick wins and build up your confidence and sense of self-efficacy.

The Procrastination Equation Takeaways

• Low self-efficacy
• Low task value
• High impulsiveness and distraction
• A long delay between task onset and completion.
• The key to successfully stop procrastinating is to understand how each of us is uniquely vulnerable to procrastination given both our own personality and our ever-changing environment. Then, we can tailor our strategies to our own unique vulnerabilities.

4. Digital Minimalism

Are you the kind of person who’s easily distracted, especially by your smartphone or the internet? If you have a hard time maintaining focus and concentration because of all the intriguing shiny things the internet has to offer, Digital Minimalism is for you.

Digital Minimalism is a philosophy and lifestyle that questions the increasingly large role of personal technology in our lives and tries to set appropriate boundaries on that technology.

Here’s the best definition of Digital Minimalism I know of from Cal Newport :

Digital minimalism is a philosophy that helps you question what digital communication tools (and behaviors surrounding these tools) add the most value to your life. It is motivated by the belief that intentionally and aggressively clearing away low-value digital noise, and optimizing your use of the tools that really matter, can significantly improve your life.

Digital Minimalism is the best solution for anyone who’s tendency to procrastinate comes primarily from being distracted by personal technology.

I would strongly recommend Digital Minimalism if you frequently find yourself doing any of the following activities at the expense of your work:

• Checking Facebook, Instagram, or other social media more than a few times per day.
• Checking email or Slack all throughout your day, including while you work or when you’re trying to relax.
• Binge watching Netflix or YouTube.
• Getting distracted from your work by interesting blog posts, newsletters, Reddit posts, etc.
• You’re constantly plugged into the news, either via TV, social media, or radio/podcasts.

Because digital technology has become so pervasive in our lives, many of us aren’t even aware of how influential it has become on our ability to simply sit down and work for a meaningful stretch of time.

The best way to get started with Digital Minimalism is to experiment with some kind of digital declutter challenge.

The basic idea is to remove all optional digital technology from your life for a fixed amount of time (anywhere from a week to a month is a good place to start).

A digital declutter has two important benefits:

• You get a taste for what it’s like to not be constantly bombarded by digital distractions 24/7. Once you allow yourself this time, it feels good and right. And this feeling provides a strong motivation to follow through with the sometimes difficult task of setting firm boundaries with our tech moving forward.
• Once you finish the challenge, you can more thoughtfully decide which digital technology and behaviors you want to let back into your life. Specifically, you’ll be in a much better place to evaluate which digital technologies and behaviors really align with your values and what’s important to you (like doing good work without distraction), and which ones do not.

Digital Minimalism Takeaways

• One of the biggest causes of procrastination is distraction. And these days, our digital technologies like social media and smartphones are the biggest source of distraction. This digital distraction is a big part of why we find it so hard to stop procrastinating.
• Digital Minimalism is a way of looking at personal technology that helps us to set better boundaries with our tech and more easily live according to what’s truly important to us—not the newest shiny object the internet has to offer.

5. Mindfulness

If there was only one strategy I could recommend to help people stop procrastinating no matter what the particulars of their situation, it would be mindfulness.

In one way or another, emotions tend to be the factor that derails us from our work and leads to procrastination. And mindfulness is the best way to cultivate a better, less reactive relationship with our emotions.

Here’s the best definition I know of for mindfulness:

Mindfulness is the mental habit of paying attention without thinking.

To be a little more specific, mindfulness is like a mental muscle that allows us to control and manage our attention.

And skillful control of our attention—what we choose to focus on and what we leave out of focus—is the key skill for doing great work.

If you can’t focus and maintain concentration, how can you ever hope to get meaningful work done?

While a better-trained muscle for attention and focus is obviously helpful for resisting distraction, mindfulness is also the best antidote to emotional reactivity.

If there’s one thing them that runs throughout all the causes of procrastination, it’s emotional reactivity, which simply means that we tend to react instinctively to how we feel rather than deliberately.

Suppose you’re sitting down to finish writing a report for work and a notification pops up on your phone letting you know that you have a new text from that guy you’ve been dating. Immediately you feel a sense of excitement and your instinctive response is to indulge that feeling of excitement by instantly checking your phone and texting back.

That’s emotional reactivity—responding unthinkingly to how we feel.

Mindfulness, on the other hand, can be thought of at emotional non-reactivity.

Whenever a sudden feeling strikes, can we pause, observe the feeling, and then make a thoughtful decision about how to proceed with our values in mind?

Mindfulness allows us to direct our behavior and actions toward our values rather than what feels right at the moment.

And since we often don’t feel like working but know it’s the right thing to do, mindfulness is an essential tool to help you stop procrastinating and do the work that’s important to you.

There are two parts to cultivating mindfulness:

• A formal mindfulness practice
• Ordinary Mindfulness

A formal mindfulness practice means spending at least a few minutes every day doing mindfulness meditation .

If the idea of meditation sounds too spiritual or woo-woo, don’t worry. It’s just a simple exercise that helps you train your attention.

In addition to practicing mindfulness in a structured way, it’s also important to incorporate the attitude of mindfulness into everyday life.

This is where Ordinary Mindfulness comes into play.

If we want to be able to be more mindful, less emotionally reactive, and ultimately more productive with our work, practicing small acts of mindfulness throughout the day can really help.

Mindfulness Takeaways

• We often fall into procrastination as a result of emotional reactivity—instinctively behaving according to how we feel rather than what’s most important to us.
• Mindfulness is a way of training our attention to be able to resist the pull of emotional reactivity and stay focused on our highest values like doing good work.

Conclusion and More Resources

Here’s my final recommendation for anyone struggling to stop procrastinating:

Take it one piece at a time.

Pick one of the strategies from this guide and implement it until you’ve been successful.

Better to really nail down some modest improvement in one area rather than jumping from one to another without making any real progress.

Additional Resources to Help You Stop Procrastinating

• Nils and Jonas Salzgeber over at NJLifeHacks have a great recent article on  8 Must-Read Books on Procrastination . Highly recommended.
• James Clear has a great little guide called How to Stop Procrastinating by Using the “2-Minute Rule”
• MindTools has a nice round-up of many different techniques and strategies to help you stop procrastinating.
• Paul Graham’s Good and Bad Procrastination is a classic and one of my favorite things ever written about procrastination.
• Hugh Culver has a simple 3-step system to stop procrastinating that’s definitely worth a read.

Lastly, if nothing else works to get a handle on your procrastination, it may be beneficial to seek professional help from a therapist or counselor.

Good therapy or coaching can often be just the thing we need to identify the real obstacles to our success and create a plan for working through them.

I grew 2 inches at 31 years old and ever since my confidence/ productivity is on a different planet. Anyone looking to do the same check out heightify.com.

Can you please describe the difference between a professional psychologist and a psychologist? Is the difference just a matter of confidence, ie I’m not confident in my skills/abilities so im going to put ‘professional’ in front of psychologist ?

I don’t believe there’s a technical difference between the two, however, I often see “professional psychologists” used to distinguish people who actually practice psychology in a professional manner as opposed to those who studied it and maybe have a degree in it but don’t work in the field. That’s how I use it, anyway. Good question.

Hello again 🙂 The procrastination equation is in fact a more complete version of the expectancy theory where you choose between an action depending on the result of a simpler equation: probability x value. That’s why we choose a temptation because even though the value is minimal I’m holding a remote:)

The best description and advice about procrastination I read, especially about mindfulness! I realized that it’s an emotional fear of not being able to complete a creative project that makes me waste time worrying about it. Thank you so much!

Leave a Reply Cancel reply

The Psychology of Loneliness: Why You’re Lonely and What to Do About It

• Post date November 1, 2020
• Tags emotional intelligence

Self-Sabotage: Why You Do It and How to Stop for Good

• Post date June 7, 2020

Divergent Thinking: The Mental Muscle Behind Consistent Creativity

• Post date December 5, 2018

10 Ways to Free Yourself from Self-Doubt

• Post date August 3, 2020
• Tags anxiety

How to Stop Procrastination (10 Tips for Students That Work)

• by Daniel Friedman
• 6 minute read

Waiting until the very last minute to complete your homework? Here are 10 tips for students on how to stop procrastination!

Over 80% of students have a habit of procrastinating. That’s a large chunk of people!

No one ever teaches us how to work on it or what the best practices are to avoid it. It’s time that those questions get answered!

Let’s get started with some basics…

What is Procrastination?

Procrastination is the action of delaying or postponing something,

In other words, you don’t want to do your work when you should be. Homework and studying sucks, I get it.

We’ve all been at a point where we say, “I’ll get it done tomorrow.” Tomorrow comes around and suddenly, you catch yourself saying the same thing.

Let’s take a look at a few reasons to stop now that you know what it means…

Why You Should Stop Procrastinating

If you’re reading this, you probably already want to stop. Pat yourself on the back because you’re on the right track!

Here are a few reasons you should stop procrastinating :

• You’re failing assignments
• You feel stressed out doing things so late
• You want to develop better habits
• You’re afraid you’ll procrastinate your whole life
• You find that procrastination just leads to more problems

If any of these feelings sound familiar to you, then you’re part of a massive pool of students who are also looking to better themselves.

Ready to get this procrastination out of your system? Hang in there, because it’s going to take a bit of effort!

Related Post: How to Get Back on Track in College

How to Stop Procrastination

Here are 10 tips for students who want to stop procrastinating and finish assignments on time…

1) Work on Your Stress

The #1 reason you procrastinate in the first place is because you’re stressed. It may not feel so intense when you’re in the middle of it, but it’s there.

It’s common to procrastinate out of stress that you’re going to fail a task or that the task is going to be too intense for you.

Our brain’s natural response is to keep us out of danger. That’s exactly what your brain is doing when you say “I’ll get it done later”.

Work on relaxing your thoughts and be realistic about what you actually have to get done. I promise it’s not as bad as it seems.

2) Have a Schedule

A goal is just a dream without a plan… and that plan is going to be a schedule.

At first, a schedule may seem daunting. As if you’re obligated to write out every little thing that comes to your head.

Without an organized day, it’s very hard to get anything done efficiently. 

Here’s an easy way to create a schedule :

• Write down your daily plans the night before (include time for homework)
• Create at least 3 things to do
• Categories them by time and priority
• Check things off as you complete them

That’s it! No elaborate plans or extra work.

You can write out your schedule for the next day in less than 5 minutes. Sticky notes are great for this. You can also get a planner and use that for more organization!

3) Set Reminders

Students have it hard enough as it is. That’s why you should take the load off of your mind to remember every little thing.

This is the best tool you can use when learning how to stop procrastination as a student!

Set reminders on your phone to keep you in check throughout your day. Even the smallest of tasks can be set into reminders.

Remind yourself to start studying at a certain hour or even to take breaks in the middle of homework!

Related Post: 10 Time Management Tips for Students

4) Use a Timer

Remember, the ultimate goal here is to reduce your overall stress when completing tasks such as studying and homework.

Using a timer during those tasks can help remind you when to take breaks so that you’re not overwhelmed with work.

There is a specially designed technique to help you work in the most efficient way possible. It’s called the Pomodoro Technique and here’s how it works :

• Work for 25 minutes
• Take a 5 minute break
• Repeat 4 times
• After the 4th cycle, take a longer 30 minute break

It’s quite simple, but WOW does it work!

I highly recommend that you try it the next time you work on a longer assignment and see how it makes you feel.

5) The 2 Minute Rule

If you’ve never heard of the 2-minute rule, here’s what it is…

If it takes less than 2 minutes to complete, do it now!

The more you remember this rule, the more it will start to work on you and take effect into your life.

Here are a few things that take less than 2 minutes to complete :

• Washing a few dishes
• Taking out the trash
• Getting a paper signed
• Writing a short paragraph
• Looking up something on Google
• Getting yourself a glass of water
• Getting dressed

You get the point. Procrastination can seep through all aspects of life; even the small ones mentioned above.

Use this rule until the day you day and you’ll already be WAY less lazy!

6) Create a Routine

Creating a routine is a super healthy way to get your work done on time. You might be wondering… how is this different from creating a schedule?

Well… a routine is a sum of daily habits that you perform throughout the day (no matter what you have to get done).

For example , you can develop a routine where you do your homework at the exact same time everyday. This will mentally rewire you to feel the need to complete it at that time after a while.

You can also work on following a similar pattern while you’re studying or make your schedule for the next day at the same time every night.

Related Post: How to Remember What You Study

7) Work with Friends

Sometimes, all it takes is a little push, and your friends can be that push.

You might all be procrastinators as individuals, but together, you can motivate each other to keep working on your assignments.

You don’t even have to be working on the same thing. Sitting next to someone else while studying is enough to keep you going.

Plus, being around friends will turn study time into an enjoyable experience.

Just make sure you’re doing it with the right friends (aka the ones that won’t make you procrastinate even more).

8) Start Small

It’s important that you divide up tasks into smaller, more digestible pieces to learn how to stop procrastination.

The point is that you start. Otherwise, nothing will ever get done.

Of course it’s hard to feel motivated to get anything done when you don’t care too much about what you’re doing.

However, you have to look at the end goal…

Do you want to graduate with good grades? Are you trying to go to a good college? Do you want to look back and say you could’ve done better in school?

All of these questions can help you find motivation to start with the smallest of tasks (like pulling out your homework).

9) Develop Useful Habits

Along with your daily routine comes your habits.

Your individual habits are what’s going to give you a little push into getting your work done.

Here are a few good habits to develop to stop procrastination :

• Take out your homework right when you get home
• Place it right in front of you at your desk
• Always complete 1 question/page before doing anything else
• Gather necessary tools before you start working

All of these habits can be enough to get you to start. That’s what matters!

Related Post: Daily Routine for Teenage Girls and Teenage Guys

10) Turn Work Into Fun

Once again, reducing that overall stress is the key to stop procrastination.

Here are a few ways to turn work into fun :

• Listen to music
• Reward yourself with a snack when you’ve completed a task
• Make studying a game
• Look forward to something exciting when you finish

Simple things like this will make or break your success when working on your laziness. 

The moment your brain makes the switch from boring to fun, it will also turn procrastination into productivity.

Hopefully these 10 tips have helped you start your journey to becoming more productive and reduce that laziness.

If you have any comments, questions, or suggestions leave them down below. Thanks for reading!

Daniel Friedman

Hey, I'm Daniel - The owner of Modern Teen! I love sharing everything I've experienced and learned through my teen and college years. I designed this blog to build a community of young adults from all around the world so we can grow together and share our knowledge! Enjoy and Welcome!

The Pomodoro technique works well. It’s like an ultimatum or a self-deal – 25 minutes of work and 5 minutes of well-deserved rest. This way you can do even the work you don’t like, which you put off until the last moment. But procrastination as a thing is bad, an indication that there is something in your life that you are not happy with. And you need to rethink your routine and your goals and plans.

Well said Philippa! The only tough part about that is the thing that most students are unhappy with is the work itself. Take care!

i really appreciate these tips, as someone who struggles with procrastination! thank you for doing what you do!

Leave a Reply

Your email address will not be published. Required fields are marked *

15 Best Hairstyles for Teenage Guys with Curly Hair

How to meal prep as a teenager (easy meal prep ideas), you may also like.

• 9 minute read

100 Best Graduation Cap Ideas in 2024

• February 8, 2023
• No comments

• 5 minute read

10 Stylish Winter Outfits for Teenage Guys (With Pictures)

• January 15, 2021
• 345 shares 345

• Essay Editor

How to Focus on Homework: Good Ways to Beat Procrastination

Dealing with homework doesn't have to be an uphill battle. The tips in this article will help you avoid distractions and stop procrastinating, making your study time more useful. You'll be better able to finish homework and do better in school, no matter if you're working on homework for math, science, or any other class.

Tips to Focus on Homework and Stop Procrastinating

Doing homework can be tough when there are a million things that can distract us. But learning to focus and not procrastinate is really important for doing well in school. Let's look at some helpful tips to stay on track and finish homework without too much trouble.

How to Focus on Homework

Focusing on schoolwork isn't always easy, but if you try the right things, you can do it. These tips will help you make a good place to study and get in the right mindset so you can focus on school work better:

Tip 1: Exercise First

Before you start studying, try to move your body a bit. Research shows that exercises that get your heart pumping help your memory and thinking. A short 15-minute run, bike ride, or even dancing can wake up your brain, making it easier to focus on school work.

For example, Sarah, who's in 10th grade, found that doing jumping jacks for five minutes before studying helped her pay attention better to her math homework.

Tip 2: Make a Schedule

Having a regular schedule is really important when working on homework. Try to make a daily plan that sets aside specific times for each subject. This helps train your brain to know when it's time to study, making it easier to focus.

How to Make a Schedule:

• Use a planner or phone app to plan your week
• Include all your activities, not just school stuff
• Be honest about when you have energy and what you like
• Try to stick to your schedule as much as you can
• Change it when you need to

Doing the same thing each day helps a lot. Try to do homework at the same time and place every day to make it a habit. 

For example, Tom, who's in 11th grade, found that studying from 4-6 PM every day in his home office really helped him get more done.

Tip 3: Be Prepared

Get everything you need before you start. This means your textbooks, notebooks, water, and snacks. Having everything nearby stops you from having to get up and look for things, which can make you lose focus.

Helpful tip: Make a homework kit with all your important stuff. This way, you can quickly grab it and start working, whether you're at home or the library.

Tip 4: Have a Study Space

Make a special place just for studying. It doesn't need to be fancy — a quiet corner with a comfortable chair and good light can work well. The important thing is to keep your study space separate from where you relax, which helps your brain know it's time for focusing on schoolwork when you're there.

Emily, who's in 9th grade, turned a small closet into a cozy study spot. The small space helped her avoid distractions and focus better.

Tip 5: Get Rid of Things That Distract You

Find and remove things that might distract you. This often means putting your phone in another room or using apps that block social media when you're studying. Studies show that even when your phone is silent, notifications can make it hard to focus and cause you to make more mistakes in your work.

A study by the University of California found that it usually takes about 23 minutes to fully focus again after you get distracted. That's a lot of time you can't waste when doing homework.

Tip 6: Take Notes

Writing notes by hand can help you remember things better. Use colorful pens, draw pictures, or make mind maps to use more of your senses while studying. This way of active learning can help you understand and remember information better when working on homework.

Try the Cornell Note-Taking System: Split your page into three parts - a small left column for questions, a big right column for notes, and a bottom part for summaries. This method helps organize information and makes it easier to review later.

Tip 7: Take Breaks

Taking regular breaks is important to stay focused. Try the Pomodoro Technique: study for 25 minutes, then take a 5-minute break. After doing this four times, take a longer 15-30 minute break. This method can help you stay fresh and not get too tired.

Alex, a senior, really likes this technique. He found that his ability to focus on school work got much better when he started taking planned breaks instead of trying to study for hours without stopping.

Tips to Stop Procrastinating

Tip 1: give yourself rewards to stay motivated.

Make a reward system for finishing tasks. For example, let yourself do 15 minutes of something you like after finishing an assignment. This positive reward can make working on homework more appealing.

Jessica, a sophomore, made a "homework bingo" card. Each finished task got her a square, and when she filled a line, she got a special treat like watching an episode of her favorite show.

Tip 2: When You Get Bored, Get Up and Move

If you find your mind wandering, take a short active break. A quick stretch, a walk around the block, or even a short dance can give you new energy and help you focus on schoolwork again.

Research done by the University of Illinois found that short breaks from a task can really help you focus on that task for longer periods.

Tip 3: Talk to Your Guidance Counselor

Don't be afraid to ask for help if you're having trouble focusing on school. Guidance counselors are trained to help students with school challenges and can give you personal tips to improve how you study.

Many students find that regular talks with their counselor help them stay on track and motivated.

The Bottom Line!

Learning how to focus on homework and how to stop procrastinating homework takes time and practice. By using these tips, you can make a good study environment and develop habits that help you do well in school.

Remember, everyone is different. Try different strategies to find what works best for you. If you keep trying and use the right approach, you'll be able to stop putting things off and do well in your studies.

Aithor can be a helpful tool in your school journey, helping you organize your thoughts and make writing easier. Aithor can help you focus more on understanding ideas and less on the mechanics of writing, which can improve your ability to stay focused on school work.

Related articles

Top proven tips on how to make homework fun.

Everyone agrees that school would be much cooler if there were no homework. Alas, this is an impossible wish. Luckily, no one stops us from making it fun! In this article, you will find some awesome tips on how to make homework fun. 1. Create a comfortable study space Having a separate place where you can study is very important. Sure, you might think sitting on a couch with a laptop in your lap is as fun as it can get, but in reality, it may hinder your progress. Your brain knows that the co ...

Top 10 Excuses for Not Doing Homework: How to Trick Your Teacher in 2024

Whether it’s because you’re buried in other commitments or just had a seriously off day, finding credible excuses for not doing homework can save your day. Here's a brief look at the top 10 homework excuses, with tips on making them sound as true as possible. Just remember, use these wisely and try to stay on top of your assignments! 1. “My computer crashed right before I finished” In today’s digital world, technology problems are a plausible justification. Claiming that your laptop glitched ...

Top 5 Creative Book Report Ideas That Guarantee Success in Class

Assigned reading helps students develop their critical analysis skill, and book reports test their progress. But it is not enough to simply analyze a literary work — you also need to express your creativity while presenting book report ideas. In this article, you will learn the definition of a literary report, its purpose, and five alternative book report ideas to show off your creativity in class. What is a book (literary) report? A book report is an overall summary and personal assessment o ...

Best Places to Do Homework That Will Create a Perfect Study Heaven for You

Are you wondering, ‘Where can I go to do homework?’ Finding the ideal spot for studying can significantly affect your productivity and overall study experience. Whether you're a student seeking solace or someone looking for a change of scenery, selecting the right environment is key to maximizing your efficiency and focus. In this guide, we’ll discover various places to do homework that can transform your study routine into a more engaging and effective experience. The Importance of Having a C ...

Discussion Posts: Definition, Overview, Writing Tips

Discussions are an important part of academic studies. They foster collaboration, raise student engagement, and help to better process new information. A common way to involve students in critical debate is through discussion posts. In this article, you will learn what a discussion post is and how to write it. Discussion post and open forum definition A discussion post is a written reply typically used in online forums – websites that encourage users to engage in a debate over various subject ...

How to Write a Table of Contents for Research Paper: A Complete Guide

After hundreds of hours of non-stop working, the research essay is finished! Unfortunately, it is not the time to celebrate. That’s when you must get down to one of the least pleasant things in professional college or high school writing – a table of contents. The following article will define table of contents, discuss its purpose, and provide guidance on how to make a table of contents for a research paper. What is a research paper table of contents? Academic essays can be from 2–3 to hundr ...

How to Write a History Essay: A Guideline for Non-Historians

History is a difficult discipline, no one can argue with that. It is especially challenging to write a history essay when you have zero historian bone in your body. That’s why today our goal is to teach you how to write a history essay. What is history essay? A historical paper is a classic instance of a scholarly work that seeks to examine and give answers to questions about long-gone factual incidents and their consequences. Unlike a simple narrative or description, a history paper demands ...

Why Homework Is Good for Students: 20 No-Nonsense Reasons

Is homework beneficial in education? It has long been a cornerstone, often sparking debates about its value. Some argue it creates unnecessary stress, while others assert it’s essential for reinforcing in-class learning. Why is homework important? The reality is, that homework is vital for students' personal and academic growth. It not only improves their grasp of the material but also develops crucial skills that extend well beyond the classroom. This review explores 20 reasons why homework is ...

• PRO Courses Guides New Tech Help Pro Expert Videos About wikiHow Pro Upgrade Sign In
• EDIT Edit this Article
• EXPLORE Tech Help Pro About Us Random Article Quizzes Request a New Article Community Dashboard This Or That Game Happiness Hub Popular Categories Arts and Entertainment Artwork Books Movies Computers and Electronics Computers Phone Skills Technology Hacks Health Men's Health Mental Health Women's Health Relationships Dating Love Relationship Issues Hobbies and Crafts Crafts Drawing Games Education & Communication Communication Skills Personal Development Studying Personal Care and Style Fashion Hair Care Personal Hygiene Youth Personal Care School Stuff Dating All Categories Arts and Entertainment Finance and Business Home and Garden Relationship Quizzes Cars & Other Vehicles Food and Entertaining Personal Care and Style Sports and Fitness Computers and Electronics Health Pets and Animals Travel Education & Communication Hobbies and Crafts Philosophy and Religion Work World Family Life Holidays and Traditions Relationships Youth
• Browse Articles
• Learn Something New
• Quizzes Hot
• Happiness Hub
• This Or That Game
• Train Your Brain
• Explore More
• Support wikiHow
• About wikiHow
• Log in / Sign up
• Education and Communications
• Study Skills
• Homework Skills

How to Do Your Homework on Time if You're a Procrastinator

Last Updated: June 24, 2024 Fact Checked

This article was co-authored by Katie Styzek . Katie Styzek is a Professional School Counselor for Chicago Public Schools. Katie earned a BS in Elementary Education with a Concentration in Mathematics from the University of Illinois at Urbana-Champaign. She served as a middle school mathematics, science, and social studies teacher for three years prior to becoming a counselor. She holds a Master of Education (M.Ed.) in School Counseling from DePaul University and an MA in Educational Leadership from Northeastern Illinois University. Katie holds an Illinois School Counselor Endorsement License (Type 73 Service Personnel), an Illinois Principal License (formerly Type 75), and an Illinois Elementary Education Teaching License (Type 03, K – 9). She is also Nationally Board Certified in School Counseling from the National Board for Professional Teaching Standards. There are 8 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 554,679 times.

Procrastinating on your homework assignments can make school more stressful and can hurt your grade if you're always finishing homework at the last minute. Once you learn a few techniques to beat procrastination can make homework much easier for you! By keeping organized, setting specific goals, and asking for help, you can transform yourself into an academic star who still has time to watch TV and catch up with friends on Facebook.

Getting Organized

Establishing a Routine

• Set an alarm on your phone to remind you when to get back to work!

Setting Goals

• Very few people can actually work effectively with music playing. If you like to listen to music while you work but find you aren't getting anything done, try going without it for an hour to see if your concentration improves.

Asking for Help

• This doesn't work for everybody. If you find another person distracting, quit working with them.

How Can I Stop Procrastinating?

Community Q&A

Reader Videos

• Good health can improve your study habits and can help you retain what you learn. Exercise, eat well, get plenty of sleep, and skip the alcohol and caffeine. Thanks Helpful 1 Not Helpful 0
• Ask your parents or a friend to keep your smartphone so you don't get distracted. Thanks Helpful 0 Not Helpful 0
• Try to set an alarm or a task reminder in your phone. Thanks Helpful 0 Not Helpful 0

• Even the best students know that they can't work all of the time. Allow some relaxation time for yourself, particularly on the weekends. Good study habits make you work smarter, not harder. Thanks Helpful 121 Not Helpful 9

You Might Also Like

• ↑ Katie Styzek. Professional School Counselor. Expert Interview. 26 March 2021.
• ↑ https://www.grammarly.com/blog/how-to-stop-procrastinating/
• ↑ https://kidshealth.org/en/teens/focused.html
• ↑ https://kidshealth.org/en/teens/homework.html
• ↑ https://childmind.org/article/strategies-to-make-homework-go-more-smoothly/
• ↑ https://learningcenter.unc.edu/tips-and-tools/take-charge-of-distractions/
• ↑ Ted Coopersmith, MBA. Academic Tutor. Expert Interview. 10 July 2020.
• ↑ https://kidshealth.org/en/parents/school-help-teens.html

About This Article

• Send fan mail to authors

Reader Success Stories

Mar 28, 2016

Did this article help you?

Shantina Laster

May 13, 2019

Jun 19, 2016

Niyati Nanavaty

Dec 4, 2016

Aviva Keating

Aug 22, 2016

Featured Articles

Trending Articles

Watch Articles

• Terms of Use
• Privacy Policy
• Do Not Sell or Share My Info
• Not Selling Info

wikiHow Tech Help Pro:

Level up your tech skills and stay ahead of the curve

College Info Geek

How to Stop Procrastinating: The Only Guide You’ll Ever Need

C.I.G. is supported in part by its readers. If you buy through our links, we may earn an affiliate commission. Read more here.

Your big project is due this week.

The deadline has been looming on your calendar for days, weeks, maybe even months. But with each passing minute it becomes harder to focus. So you fight the resistance: you check Snapchat for the 11th time, you drink another coffee, you put it off until tomorrow when you’ll “have fewer distractions.”

But we all know that day never comes.

As a recent college graduate currently navigating the professional world, I can confidently say that permanently eliminating distractions is an unrealistic goal. However, with the right mindset and strategies, we can curb our tendency to procrastinate. This post will tell you exactly how to do that.

But if we are to work against procrastination, we first need to understand procrastination.

Procrastination is An Emotional Behavior

The human brain is often as irrational and indecisive as it is powerful. The rational part of our brain (the prefrontal cortex) is locked in a constant battle with the more emotional, instinctive side (the amygdala).

As nice as it would be to use logic to convince ourselves why we shouldn’t put off important work, our brains aren’t that simple. We are emotional creatures , and our emotions are often what play the biggest role in our tendency to procrastinate .

This is especially true for those who have a hard time regulating their emotions. Even though we might feel guilty for putting things off, we tend to rationalize our behavior by convincing ourselves that it’s really not a big deal.

For example, a study conducted at Bishop University had students react to stressful events in which procrastination actually caused a problem, including a scenario where someone came back from a sunny vacation with a suspicious mole, but put off going to the doctor for a long time.

In this situation, the chronic procrastinators made statements such as, “At least I went to the doctor before things really got worse,” rather than things like, “If only I had gone to the doctor sooner.”

The no-big-deal responses are called downward counterfactuals : reactions that downplay consequences in an effort to improve one’s mood in the short term. This is in contrast to upward counterfactuals : reactions that embrace consequences so as to learn a lesson for future reference.

Even though most of us (myself included) feel guilty about procrastinating, our craving for emotional pick-me-ups when confronted with difficult or boring tasks prompts us to rationalize counterproductive behavior. This keeps us locked in a never-ending cycle of inaction.

The Biology of Procrastination

When a research team in Germany did fMRI brain scans on 264 adults, they found a link between difficulties in taking action on tasks (procrastination) and a greater amounts of gray matter volume in the amygdala, which is the brain’s “fight or flight” center.

In other words, chronic procrastination can literally change your brain structure . But don’t worry — our brains are extremely adaptable. The right habits can rewire our brains for the better.

In fact, a study done in 2013 showed how just 8 weeks of mindfulness meditation can actually shrink the amygdala. And as the study notes:

“As the amygdala shrinks, the prefrontal cortex — associated with higher order brain functions such as awareness, concentration and decision-making — becomes thicker.”

The findings from the fMRI scans reflect the results of another study done at Brooklyn College , which discovered a correlation between procrastination and problems with executive functioning, meaning our self-awareness that allows us to control our behavior.

When the researchers tested students on procrastination and then on nine measures of executive functioning, such as self-monitoring, emotional control, and organization, they found that higher levels of procrastination were significantly related to problems on all nine scales.

So, to sum up these insights, the current body of research points the finger primarily at our inability to self-regulate our emotions and mood as a significant cause of procrastination. Even though we can sense the harm we’re doing, giving into our emotions doesn’t just make procrastination seem okay, it just reinforces a mental pattern.

Forgive and Forget

If you find yourself falling into the procrastination trap, the last thing you should do is shame yourself for it. In fact, a productive first step to better habits is forgiving yourself for the past procrastination you’ve done.

In one study of 119 college students preparing for midterm exams, researchers discovered that students who forgave themselves after procrastinating on their first exam were less likely to put off studying for the second one.

As the researchers note, procrastination is really a “ self-inflicted wound that gradually chips away at the most valuable resource in the world: Time.”

You’re Not Alone

Procrastination can make us feel isolated at times, but it’s encouraging to know you’re not the only one on the battlefield. Even the greats were preoccupied with their occasional lack of motivation . Walter Isaacson’s biography on da Vinci makes that clear, stating:

“The most obvious evidence that he was human rather than superhuman is the trail of projects he left unfinished….”Tell me if anything was ever done,” he repeatedly scribbled in notebook after notebook. “Tell me if ever I did a thing. . . . Tell me if anything was ever made.”

Procrastination, Perfectionism, and Priorities

Carl Richards once said that “If you want to carve an elephant from a block of wood, you don’t start the process with fine-grit sandpaper.”

Richards is a financial wiz, but the metaphor has strong implications when it comes to procrastination. Your project is your sculpture, and if you want it to turn out well, you must start with blunt instruments and broad strokes, not obsessing over the details (leave that for the end).

It’s easy to succumb to shiny object syndrome where we’re tempted to fantasize about the fun or popular facets of our projects while the most important part, sitting down and doing the work, gets thrown to the wayside.

“You know what trying to sand an elephant out of a block of wood actually is? It’s daunting,” says Richards. “And what daunting means is that you’re probably going to quit before you even start. Maybe you’ll take a few passes, and perhaps you’ll get as far as shaping a leg or a trunk. But eventually you’re going to give up. The process is just too slow.”

Perfectionism is the enemy of productivity and the friend of procrastination. It’s only after making those initial violent chops (starting the project) that sandpaper (fixing the details) can be effective.

So, grab your (proverbial) chainsaw and go wild.

The Procrastination Equation

Dr. Piers Steel, a Distinguished Research Chair at the University of Calgary, is a procrastination expert. No, that doesn’t mean he’s good at procrastinating — it means he has devoted his professional life to helping people combat procrastination.

In Dr. Steel’s book, The Procrastination Equation , he presents an equation that explains your current level of motivation to accomplish something:

(Expectancy * Value)

______________

(Impulsiveness * Delay)

I know you didn’t come here to solve math equations, but this can give you some key insights into why you’re not getting as much done as you’d like. Let’s break down these variables

Expectancy : How confident you are that you can actually get this thing done

Value : How much this task means to you.

Impulsiveness : How easily you give into temptations

Delay : How long you have to wait before you received the expected rewards of completing the task

If you need to stop procrastinating, evaluate your situation based on these four variables and identify your strong and weak points. Rather than flailing hopelessly, you’ll gain a better sense of self-awareness. Maybe you need to curb your impulsiveness. Maybe you should incentivize your tasks so there’s less delay between action and reward.

No matter what the case is, all of the following actionable tips can be applied to create a more favorable outcome for your personal procrastination equation.

Take Control of Your Environment

First things first: if your environment is littered with temptations and distractions, you’re putting yourself at a disadvantage from the get-go. For example, working in your dorm might seem convenient, but if video games and food are within sight, you may be tempted to take a lot of “study breaks.”

If distractions fuel your procrastination, the first step you’ll need to take is to find the optimal study space . People’s preferences for study spaces differs greatly. For example, I prefer libraries and other silent places while others need the bustle of coffee shops or student centers to feel comfortable. Regardless, here are a three tips to keep in mind when creating your study space:

• Remove distractions: video games, your phone, unnecessary snacks, and maybe even people (just be nice.)
• Keep it consistent. Your brain loves patterns, and if you return to the same space over and over, your mind can channel its energy into work instead of wondering why you’re moving from place to place.
• Make sure everything you need is within arm’s reach. If you “accidentally” leave your notebooks or calculators in other places, you’re giving yourself an excuse to interrupt your workflow. Pack up and stay put.

I should also mention that taking control of your environment isn’t just limited to physical items: you need to take control of your digital environment too. This can mean putting your phone on airplane mode to eliminate notifications or closing out ESPN, Reddit, Facebook, or whatever else sucks your time.

For more advice on taking control of your digital environment, here’s how to make your phone less distracting .

Eliminate Your Choices

In his 2004 book, The Paradox of Choice: Why More is Less , psychologist Barry Schwartz makes the case that reducing a consumer’s number of choices reduces anxiety for shoppers. For example, an ice cream shop with 237 flavors is more overwhelming than a shop with seven.

The same theory applies to students and professionals: the more options we have, the harder it becomes to zero in on a specific task. Instead of knocking out one task at a time, we squander our time wondering, planning, and procrastinating instead of doing .

The solution? Become a robot .

Robots are programmed to operate on a specific set of commands—they don’t think about options, they just do whatever they’re programmed to do. In the same way, we must break down our to-do list into small, manageable chunks and check them off one at time. This way, you can channel your resources more effectively without wondering what needs to be done on an hour-to-hour basis.

Having autonomy and freedom of choice are important parts of a healthy life, but sometimes we need to pull the reins in to be more productive.

Use the Pomodoro Technique

Contrary to popular belief, Pomodoro is more than just a zesty, delectable pasta sauce. The Pomodoro Technique is one of the most effective strategies to combat procrastination and work efficiently.

If you’re not familiar, the Pomodoro Technique is a time management philosophy developed by Francesco Cirillo. It’s based on time intervals that promote bursts of intense productivity, followed by brief rest periods.

Here’s how it works:

• Choose one task to work on and be specific—no multitasking or vague goals like “do homework.” This needs to be tangible like “outline my essay” or “solve problems 1-4.”
• Zone in for 25 minutes . This isn’t 25 minutes of loose focus—we’re talking about eyes-glued-to-the-work type focus. Think of it like being on a treadmill: you can’t let up or else you’ll fall flat on your face.
• Take note of your distractions. Huh? I thought we were supposed to ignore distractions. Not now: whenever you catch yourself thinking about another assignment or what’s on TV tonight, jot it down. This way, your thoughts are trapped on paper instead of constantly floating around your brain.
• Take a five-minute break after your 25-minute sprint. Have a stretch, get a drink of water, or walk around. These brain breaks will recharge your mind keep you from burning out.
• Repeat steps 1-4 until you complete the task.

If you want to dive deeper into the Pomodoro Technique, find out why it works, and learn how to fully optimize it, we dedicated an entire article to it last year: How to Stop Procrastinating and Focus: A Guide to the Pomodoro Technique .

Blackmail Yourself

People have probably told you to “hold yourself accountable,” but this strategy takes accountability to a whole new level.

Merriam-Webster defines blackmail as: “extortion or coercion by threats of public exposure or criminal prosecution.” This sounds intense, but blackmailing yourself into getting stuff done is a surefire way to make procrastination a thing of the past.

• Pick a challenge : make it specific and give it a deadline. For example: “work out five days per week for an hour” or “write 500 words every day for a month.”
• Find someone to blackmail you. The blackmailer you choose will hold you accountable throughout the duration of the challenge. Ideally, this person will check in on you daily and won’t tolerate excuses.
• Make the deal. This is the part where you’ll decide the consequences if you fail to accomplish the goal (this should be fun for the blackmailer, but scary for you.) Here’s a template to follow: If I don’t [insert task] by [specific date], I will [some extreme action that you hate with a burning passion.]

The standard contract usually involves betting money—for example: If I don’t complete my essay, I will give John my rent money.

But wait , you say, I can’t afford that!

That’s the point.

The deal should be costly enough that you have to complete the task. There’s no shortage of options here. You can blackmail yourself into donating to a cause you don’t believe in or a political party you disagree with.

The key is to pick a blackmailer that will actually hold you accountable and follow through on the deal if you fail.

Use Apps to Force Yourself to Focus

Facebook, Instagram, Reddit, and similar services are great in moderation, but it’s no secret they can disrupt our work. If you can’t resist the allure of those icons and notifications, it might be time to (temporarily) shut them down.

While there isn’t a magical solution to eliminating distractions for good, there are some amazing technologies which work wonders when it comes to fueling productive, uninterrupted work sessions.

Here are 3 applications that will keep you laser-focused during your next work session:

Freedom is an app that allows you to block distracting websites on Mac, Windows, Android, and iOS. In addition to blocking websites, Freedom can block applications like Slack and Skype, which are notorious for bombarding users with notifications.

Once you launch Freedom, you can set a timer for your ideal focus time (see the Pomodoro Method above). You can also schedule set blocks of time for Freedom to block distractions.

Note: While Freedom works across platforms, recent Apple updates have disabled its ability to block apps on iOS devices. It can still block distracting websites, but not the temptation to pull up CandyCrush or swipe through Tinder. To block apps, you now have to use the iOS 12  “Screen Time” feature .

Describing itself as “goal-tracking with teeth,” Beeminder is an app that can make you pay (quite literally) for procrastination. It’s based on the principle that if you can quantify a goal, you can track it.

To use Beeminder, you set a goal with some sort of quantifiable input. For instance, let’s say you want to spend 1 hour studying math each day. Each time you complete a study session, you input that data into Beeminder.

If you miss a day, then Beeminder will make you pledge money (starting at $5). The next time you miss a day, you’ll be charged that amount, and the amount will increase each time you fail to meet your goal

Thomas used Beeminder to stick to a strict blog post publishing schedule for over 3 years, and you can use it in a similar way to make sure you’re meeting your goals.

Beeminder can automatically get data from apps like Habitica , Todoist , and Strava (to name just a few). This means that you could create a recurring task called “Study math for 1 hour” or “Go to the gym,” and Beeminder will automatically check if you’ve completed it. Learn more about Beeminder here .

Created by behavioral economists at Yale University, SticKK encourages behavioral change through loss aversion and accountability instead of shutting out the distractions that fuel procrastination. You can think of it as the tech version of the “blackmail yourself” tactic mentioned above.

• Set a goal. This can be anything from losing 15 pounds to writing an essay .
• SticKK prompts you to make a commitment contract which entails pledging money and choosing a referee to hold you accountable. SticKK mentions that financial stakes increase your chances of success by up to 3x.
• If you fail to meet your goal, SticKK automatically sends the money to a cause you hate.

As of now, SticKK users have a total of 428,000 commitments created with $38 million on the line—that’s a lot of people who are tired of giving into procrastination.

Of course, the above are just a few of the many apps out there that can “force” you to stop procrastinating. To learn about even more, check out the video below:

My Personal Tips for Beating Procrastination

Over the past 23 years, I’ve been fortunate to learn from some extremely smart people. Their advice, while tough to swallow at first, has helped me immensely.  I’ve narrowed down my goals, learned to focus, and eliminated the clutter that keeps us from achieving our potential.

Here are four reminders that keep me plugging along, even when I don’t feel like it.

Accept the Part of You That Wants to Be Lazy

Anthony Bourdain called it a guy. Steven Pressfield calls it the Resistance. Regardless of how you label it, awareness that you have a tendency to be lazy is half the battle. It’s impossible to escape that temptation to say, “Screw it, I’ll do it tomorrow.”

Renouncing laziness only intensifies it. But if you accept that you’re tempted to binge-watch your favorite TV show or eat an entire carton of ice cream, this ironically puts you in more control than the people in denial. We all want to slack off to some degree. It’s just a matter of accepting that desire and keeping it in check.

Reevaluate the Work You’re Doing

Jason Fried, the founder of Basecamp , says that distractions can serve a purpose: “They tell us that our work is not well-defined, our work is menial, or the project as a whole is useless.”

If you continually find yourself putting assignments off to the last minute, it might be time to reevaluate why that’s happening. When I was in college, I noticed a pattern with my procrastinating: I only did it when the work didn’t interest me. However, once I settled on my major and got into a groove, I looked forward to the work.

In short, the procrastination solution might be to stop doing work you hate and find the work you love.

Have a “Why”

Simon Sinek wrote an entire book on the importance of starting with “Why?” There’s a reason for that: purpose facilitates action. It’s incredibly hard to justify pain and discomfort without having an underlying purpose for doing what you do.

Waking up early , working out , and writing every day all sound great in theory, but if there are no real consequences for abandoning those commitments, it makes it a lot easier to fall off the wagon. Make a promise to someone you love. Start a challenge with a friend. Sometimes, willpower alone isn’t enough to ward off that temptation to procrastinate.

Avoid Toxic People and Situations

Jim Rohn said that we are the average of the five people we spend the most time with. Or as Goethe said 170 years earlier, “Tell me who you associate with and I will tell you who you are.” The company we keep sets the standard for what we perceive is acceptable. Laziness and indifference can be as infectious as physical diseases .

It’s not just people that influence our behavior—as I mentioned earlier, your environment matters too. Look at your social media feeds, the apps on your phone, and even the food in your pantry. Does your environment encourage you to put things off or do them?

3 Books to Help You Stop Procrastinating

I’ve found that readers enjoy the book recommendations I include in my articles and newsletter , so I figured I should include some of my favorite books books about time management, prioritization, and overall productivity.

168 Hours: You Have More Time Than You Think by Laura Vanderkam

This book by time management expert Laura Vanderkam is must-read for prioritization, habit forming, and overall productivity. After interviewing dozens of successful people, she distilled her findings into this practical guide.

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Clear’s philosophy of habit-forming is taking the world by storm, and for good reason. The premise of his book is based on the choice elimination strategy we discussed earlier. In particular, the part about breaking down large goals into tiny, manageable chunks. By focusing on these “atomic small” habits, we can decrease our temptation to procrastinate and build sustainable progress.

Deep Work: Rules for Focused Success in a Distracted World by Cal Newport

Cal Newport is the go-to guy for insights on time management, productivity, and overall success in academic and professional life. In Deep Work , Newport makes the case that the most valuable skill in the future will be the ability to focus intensely without giving into our increasing distractions. The book is part cultural criticism, part rigorous training regimen — it’s sure to change the way you approach your work.

Close Your Browser and Get to Work

Procrastination may have gotten the best of you in the past, but the good news is that you’re in control . At the end of the day, nobody is forcing you to put off your work. Once you realize this, you’re free.

“The right activities are as accessible as all the bad influences,” says the writer Ryan Holiday . “They are as plentiful as anything else. What you decide to do with those assets is up to you. But choose wisely, because it will determine who you are.”

Now stop procrastinating and start doing.

Image Credits: featured

• Bipolar Disorder
• Therapy Center
• When To See a Therapist
• Types of Therapy
• Best Online Therapy
• Best Couples Therapy
• Managing Stress
• Sleep and Dreaming
• Understanding Emotions
• Self-Improvement
• Healthy Relationships
• Student Resources
• Personality Types
• Sweepstakes
• Guided Meditations
• Verywell Mind Insights
• 2024 Verywell Mind 25
• Mental Health in the Classroom
• Editorial Process
• Meet Our Review Board
• Crisis Support

What Is Procrastination?

Why we keep putting things off, despite the consequences

• Common Justifications

Types of Procrastination

• The Negative Impact
• Strategies to Stop

It's tempting to keep putting off the tasks we don't enjoy. Even though we know it will lead to more stress later, it's common to avoid starting or finishing things we don't really want to do.

Procrastination is the act of delaying or putting off tasks until the last minute or past their deadline. It's not just a time management problem. Researchers suggest that it's a failure in self-regulation that leads us to act irrationally. We put things off, even though we know this delay will lead to negative consequences.

How Common Is Procrastination?

While some people are better at motivating themselves to tackle unpleasant tasks, procrastination is a highly prevalent problem. Among college students, nearly all admitted to procrastinating sometimes, while 75% described themselves as habitual procrastinators.

No matter how well-organized and committed you are, chances are you have found yourself frittering away hours on trivial pursuits (watching TV, scrolling through your Facebook feed, shopping online, etc.) when you should have been spending that time on work or school-related projects.

At a Glance

Whether you're putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can have a major impact on your job, grades, and life. In most cases, procrastination is not a sign of a serious problem. It's a common tendency that most people resort to at some point. Let's take a closer look at why it happens, its impact, and what you can do to stop procrastinating.

What Causes Procrastination?

Remember that time that you thought you had a week left to finish a project that was really due the next day? How about the time you decided not to clean up your apartment because you "didn't feel like doing it right now?"

We often assume that projects won't take as long to finish as they really will, which can lead to a false sense of security when we believe that we still have plenty of time to complete these tasks.

One of the biggest factors contributing to procrastination is the notion that we have to feel inspired or motivated to work on a task at a particular moment.

The reality is that if you wait until you're in the right frame of mind to do certain tasks (especially undesirable ones), you will probably find that the right time simply never comes along and the task never gets completed.

Waiting for motivation isn't the only problem that contributes to procrastination, however. The following are a few other factors that can play a role.

Researchers suggest that procrastination can be particularly pronounced among students. An estimated 75% of students procrastinate regularly, and around half of these students feel that this behavior is a persistent problem.

According to researchers, some major cognitive distortions lead to academic procrastination. Students tend to:

• Overestimate how much time they have left to perform tasks
• Overestimate how motivated they will be in the future
• Underestimate how long certain activities will take to complete
• Mistakenly assume that they need to be in the right frame of mind to work on a project

Present Bias

The present bias is a phenomenon observed in human behavior that may result in procrastination. The present bias means that we tend to be motivated more by immediate gratification or rewards than we are by long-term rewards. This is why it feels good in the moment to procrastinate.

For example, the immediate reward of staying in bed and watching TV is more appealing than the long-term reward of publishing a blog post, which would take much longer to accomplish.

Procrastination can also be a result of depression . Feelings of hopelessness , helplessness, and a lack of energy can make it difficult to start (and finish) the simplest task. Depression can also lead to self-doubt . When you can't figure out how to tackle a project or feel insecure about your abilities, you might find it easier to put it off.

Obsessive-Compulsive Disorder (OCD)

Procrastination is also pretty common in people with obsessive-compulsive disorder . One reason is that OCD is often linked with maladaptive perfectionism, which causes fears about making new mistakes, doubts about whether you are doing something correctly, and worry over others' expectations of you.

People with OCD also often have a propensity toward indecision, causing them to procrastinate rather than make a decision.

Many adults with attention-deficit/hyperactivity disorder (ADHD) struggle with procrastination. When you're so distracted by outside stimuli, as well as internal thoughts, it can be hard to get started on a task, especially if that task is difficult or not interesting to you.

Is Procrastination a Mental Illness?

Procrastination itself is not a mental illness. But in some cases, it may be characteristic of an underlying mental health condition such as depression, OCD, or ADHD.

Why Do You Procrastinate?

We often come up with several excuses or rationalizations to justify our behavior. The following are just a few of the common reasons why people tend to procrastinate:

• Not knowing what needs to be done
• Not knowing how to do something
• Not wanting to do something
• Not caring if it gets done or not
• Not caring when something gets done
• Not feeling in the mood to do it
• Being in the habit of waiting until the last minute
• Believing that you work better under pressure
• Thinking that you can finish it at the last minute
• Lacking the initiative to get started
• Blaming sickness or poor health
• Waiting for the right moment
• Needing time to think about the task
• Delaying one task in favor of working on another

Press Play for Advice On Completing Tasks

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to get tasks done with a science-backed trick known as 'temptation bundling.' Click below to listen now.

Follow Now : Apple Podcasts / Spotify / Google Podcasts

Some researchers classify two types of procrastinators: passive and active procrastinators.

• Passive procrastinators : Delay the task because they have trouble making decisions and acting on them
• Active procrastinators : Delay the task purposefully because working under pressure allows them to "feel challenged and motivated"

Others define the types of procrastinators based on different behavioral styles of procrastination, including:

• Perfectionist : Puts off tasks out of the fear of not being able to complete a task perfectly
• Dreamer : Puts off tasks because they are not good at paying attention to detail
• Defier : Doesn't believe someone should dictate their time schedule
• Worrier : Puts off tasks out of fear of change or leaving the comfort of "the known"
• Crisis-maker : Puts off tasks because they like working under pressure
• Overdoer : Takes on too much and struggles with finding time to start and complete task

Procrastinators vs. Non-Procrastinators

If you tend to put things off, you might wonder exactly what makes non-procrastinators different. According to the American Psychological Association, people who don't procrastinate tend to focus more on the task itself. Rather than worrying about how other people see them, they are more concerned with how they see themselves.

People who don't procrastinate also tend to be high in the personality trait known as conscientiousness , one of the broad dispositions identified by the Big Five personality theory. People with high conscientiousness also tend to be high in other areas, including self-discipline, persistence, and personal responsibility.

The Negative Impact of Procrastination

It becomes a more serious issue when procrastination is chronic and begins to impact a person's daily life seriously. In such instances, it's not just a matter of poor time management skills; it's a major part of their lifestyle.

Perhaps they pay their bills late, don't start work on big projects until the night before the deadline, delay gift shopping until the day before a birthday, and even file their income tax returns late.

Unfortunately, this procrastination can have a serious impact on many life areas, including a person's mental health and social, professional, and financial well-being:

• Higher levels of stress and illness
• Increased burden placed on social relationships
• Resentment from friends, family, co-workers, and fellow students
• Consequences of delinquent bills and income tax returns

How to Overcome Procrastination

You might find yourself wondering, How can I stop procrastinating?

Fortunately, there are a number of different things you can do to fight procrastination and start getting things done on time. Consider these your procrastination exercises:

• Make a to-do list : To help keep you on track, consider placing a due date next to each item.
• Take baby steps : Break down the items on your list into small, manageable steps so that your tasks don’t seem so overwhelming.
• Recognize the warning signs : Pay attention to any thoughts of procrastination and do your best to resist the urge. If you begin to think about procrastinating, force yourself to spend a few minutes working on your task.
• Eliminate distraction : Ask yourself what pulls your attention away the most—whether it's Instagram, Facebook updates, or the local news—and turn off those sources of distraction.
• Pat yourself on the back : When you finish an item on your to-do list on time, congratulate yourself and reward yourself by indulging in something you find fun.    

If you put things off sometimes, don't worry; it happens to all of us. It's often the tasks we dislike the most that get pushed off until the last minute. While common, it is important to remember that this behavior can have serious consequences, including hurting your relationships, your personal achievements, and your ability to succeed at work and school.

Fortunately, you can do things to reduce that urge to stall. Understanding why you're struggling to get started can help. Remember to create a to-do list of things that need to be done and start small. When you feel the urge to procrastinate, force yourself to do just one small thing. Sometimes, just getting started is half the battle.

Prem R, Scheel TE, Weigelt O, Hoffmann K, Korunka C. Procrastination in daily working life: A diary study on within-person processes that link work characteristics to workplace procrastination . Front Psychol . 2018;9:1087. doi:10.3389/fpsyg.2018.01087

Rozental A, Forsström D, Hussoon A, Klingsieck KB. Procrastination among university students: differentiating severe cases in need of support from less severe cases . Front Psychol . 2022;13:783570. doi:10.3389/fpsyg.2022.783570

Bisin A, Hyndman K. Present-bias, procrastination and deadlines in a field experiment . Games and Economic Behavior. 2020;119:339-357. doi:10.1016/j.geb.2019.11.010

Rogowska AM, Cincio A. Procrastination mediates the relationship between problematic TikTok use and depression among young adults .  J Clin Med . 2024;13(5):1247. doi:10.3390/jcm13051247

Beutel ME, Klein EM, Aufenanger S, et al. Procrastination, distress and life satisfaction across the age range - A German representative community study .  PLoS One . 2016;11(2):e0148054. doi:10.1371/journal.pone.0148054

Limburg K, Watson HJ, Hagger MS, Egan SJ.  The relationship between perfectionism and psychopathology: A meta-analysis .  J Clin Psychol.  2017;73(10):1301-1326. doi:10.1002/jclp.22435

Altgassen M, Scheres A, Edel MA.  Prospective memory (partially) mediates the link between ADHD symptoms and procrastination .  Atten Defic Hyperact Disord . 2019;11(1):59-71. doi:10.1007/s12402-018-0273-x

Yan B, Zhang X. What research has been conducted on procrastination? Evidence from a systematical bibliometric analysis .  Front Psychol . 2022;13:809044. doi:10.3389/fpsyg.2022.809044

Zohar AH, Shimone LP, Hen M. Active and passive procrastination in terms of temperament and character .  PeerJ . 2019;7:e6988. doi:10.7717/peerj.6988

American Psychological Association. The first step to overcoming procrastination: Know thyself .

American Psychological Association. The psychology of procrastination: Why people put off important tasks until the last minute .

Gao K, Zhang R, Xu T, Zhou F, Feng T. The effect of conscientiousness on procrastination: The interaction between the self-control and motivation neural pathways .  Hum Brain Mapp . 2021;42(6):1829-1844. doi:10.1002/hbm.25333

Svartdal F, Nemtcan E. Past negative consequences of unnecessary delay as a marker of procrastination . Front Psychol. 2022;13. doi:10.3389/fpsyg.2022.787337

Schrager S, Sadowski E. Getting more done: Strategies to increase scholarly productivity .  J Grad Med Educ . 2016;8(1):10-13. doi:10.4300/JGME-D-15-00165.1

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

More From Forbes

You're not lazy; you're scared: how to finally stop procrastinating.

• Share to Facebook
• Share to Twitter
• Share to Linkedin

Be honest: Do you struggle in getting things started (or completed)? Do you tell yourself, “I’ll get to it,” yet find yourself binge-watching an entire season of  Bridgeton  instead?

You're not alone.

According to  Psychology Today , procrastination is a common human tendency. For the occasional offender, finding the willpower to buckle down and power through is usually enough to boost productivity and focus on accomplishing the task at hand.

But while everyone may procrastinate, not everyone is a procrastinator, says  Joseph Ferrari , a psychology professor at DePaul University, leading researcher on the subject, and author of  Still Procrastinating: The No Regrets Guide to Getting It Done.  Ferrari says we all put tasks off, but his research has found that 20 percent of U.S. men and women are chronic procrastinators.

“It really has nothing to do with  time management ,” he says. “As I tell people, to tell the chronic procrastinator to 'just do it' would be like saying to a clinically depressed person, ‘cheer up.’”

Psychologists have discovered that procrastination isn’t a time management thing but instead a coping mechanism. When we procrastinate, we’re avoiding an unpleasant task and doing something else that gives us a temporary mood boost.  Timothy Pychyl , a professor who studies procrastination at Carleton University in Ottawa, calls this avoidance behavior “giving in to feel good.”

Best High-Yield Savings Accounts Of 2024

Best 5% interest savings accounts of 2024.

But the shame and guilt of not doing what we should be doing can make us procrastinate even further, creating a vicious, self-defeating cycle. And what makes procrastination so harmful is that the tasks don't go away. Eventually, you’re left with the tasks to complete, the negative emotions again, plus the added stress of a time constraint.

Like Ferrari, Pychyl agrees that procrastination isn’t a time management problem. “It’s about really dealing with our feelings. Emotional regulation, to me, is the real story around procrastination because to the extent that I can deal with my emotions, I can stay on task,” says Pychyl.

So what’s a chronic procrastinator to do? The next time you don’t feel like doing something, try these three tips:

Acknowledge why you’ve been avoiding it

You’re not lazy; you're scared. When we procrastinate, we’re avoiding the unpleasant feelings that accompany the task at hand. Procrastination is rooted in fear—of failure, of success, or of not being perfect—and fear is a powerful emotion. We feel anxiety when we’re pushed to do things that make us uncomfortable, so naturally, we avoid them at all costs. But when we try to get rid of the negative feelings by, say, scrolling our social media feeds, it’s only a temporary fix. By facing your emotions, you can begin to manage them.

Forgive yourself for procrastinating

Pychyl and others found that people prone to procrastination are, overall, less compassionate toward themselves. One of the most effective things that procrastinators can do is to forgive themselves for procrastinating. In a  study , students who reported forgiving themselves for procrastinating on studying for a first exam ended up procrastinating less for a second exam.

Researchers say employing self-compassion works because procrastination is linked to negative feelings. When you forgive yourself, you’ll reduce the guilt you feel about procrastinating, eliminating one of the primary triggers for procrastinating.

Just get started

Pychyl says that most of us mistakenly believe that “our emotional state has to match the task at hand.” But the truth is that you’ll rarely feel like it, nor does it matter.

He recommends ignoring how you feel and focusing instead on what the next action should be. “Rather than telling yourself, ‘just do it,’ which can be overwhelming,” says Pychyl, “say, ‘just get started.’”

Pychyl suggests breaking down tasks into easily accomplished steps. Even completing a relatively small action will help you make progress and feel better about the task. This increases your self-esteem, which in turn reduces the desire to procrastinate to make yourself feel better, he says. Plus, this simple swap shifts your attention from your emotions to action so you can finally finish what you started.

• Editorial Standards
• Reprints & Permissions

• Search Please fill out this field.
• Manage Your Subscription
• Give a Gift Subscription
• Newsletters
• Sweepstakes
• Mind & Mood

How to Find Your Procrastination Style—and Then Stop Procrastinating for Good

Psychologists and behavior experts share their top strategies for working through pesky procrastination.

What Is Procrastination?

Why we procrastinate, procrastination types, how to stop procrastinating.

Does this sound familiar? You sit down at your desk, ready to knock out a big project for work, only to check your emails, scroll through social media for 10 minutes, watch a video, and respond to a few unanswered text messages. If so, you might be one of the many people who struggle with procrastination. 

MirageC/Getty Images

Defined as the act of delaying or putting off tasks until the last minute, or all together, procrastination is normal and in fact, something everyone does to some extent. And it’s not necessarily unhealthy, says Jeff Temple , PhD, licensed psychologist at the University of Texas Medical Branch.

“Sometimes we just need to put things off for our sanity or to let ideas marinade before we act,” he says. “And we procrastinate for a variety of reasons—some rather benign like you’d rather just be doing something more exciting, and others more nefarious like perfectionism , or fear of success or failure.”

Research has even shown that people tend to prioritize short-term mood over long-term goals, meaning in the moment, you’ll likely put off tasks if it’s easier or more pleasant not to do them, and if they don’t have a quick or satisfying reward. Other research suggests that there are triggers that can make you more adverse to tasks, and the more triggers attached to a task, the more likely you are to procrastinate. The characteristics that make a task procrastination-worthy are: frustrating, difficult, boring, unstructured, ambiguous, not intrinsically rewarding , and lacking in personal meaning. 

Interestingly, not all procrastinators are the same, says Alyssa Mairanz, LMHC, CDBT, founder and executive director of Empower Your Mind Therapy . There are six different types of procrastinators, and figuring out which category (or categories) you fall into can help you overcome your specific challenges.

“Someone can be a mix of them all really, so it’s important to understand not only the types of procrastinators, but how you identify with the underlying reasons of your specific procrastinating,” Mairanz says. 

Procrastinators tend to fall into one or a few of the following categories:

• Perfectionist: has a fear of not doing the task perfectly. They would rather hold off completely if they feel (or fear) they aren’t able to accomplish your work perfectly.
• Dreamer: thinks “big picture” on ideas, but when it comes to actual tasks or work at hand, they have a hard time completing it and focusing on the steps to get there.
• Worrier: has a fear of failure and negative emotions around being successful at the task ahead. Better not to do it at all than do it and fail, or have something go wrong.
• Defier: pushes off tasks because they find it beneath them or feel it’s something they shouldn’t have to work on. Feel frustrated or perhaps resentful at the task under their responsibility.
• Crisis-Maker: needs to feel pressure or stress of a tight deadline to begin and/or accomplish a task. They wait until the last minute because only this will make them motivated to get something done.
• Over-Doer: says “yes” to too many tasks and has trouble prioritizing and accomplishing the tasks, so fails to get them done.

Giving yourself grace and acknowledging that you’re not the only one who puts things off is important. But when procrastination gets out of hand and starts to affect your personal and/or professional life negatively, it’s time to do something about it. There are several helpful ways to break long-held patterns and train yourself to stop procrastinating. Whether you’re looking for small, daily changes or actionable behavior tricks, put these expert tips to good use the next time you’re about to procrastinate.

1. Accept it without judgment.

The first real step to working through procrastination is accepting where you are now and not beating yourself up for it. Once you know and acknowledge that you consistently procrastinate, you’ll be able to deal with it more effectively, and can make a plan and start to implement small strategies to work through those struggles each and every day.

“I just had a conversation with a client recently after going through comprehensive dialectical behavior therapy, who returned to therapy because he finds he severely procrastinates his responsibilities and it’s hard for him to get things done,” says Dr. Mairanz. “I assured him, this is human nature. The best way to navigate it is to just accept that this is occurring and remove the judgment. He can then allow himself a few hours to procrastinate and then focus on what needs to be done.”

2. Reframe your mindset and rephrase your self-talk.

Mindset is everything when it comes to working through any internal struggle, so shift your inner dialogue from negative to positive self-talk. Positive self-talk can help with emotional regulation , and speaking to yourself in ways that remind you of your goals—and not what you haven’t gotten done—can make you more excited about the process. So instead of saying, “I wish I hadn’t put this off,” try, “I will start working on this now.”

And if the task doesn’t have a specific deadline and still gets done at some point, and gets done well, then don’t put undue pressure on yourself to complete it within an unrealistic time frame.

3. Have an accountability buddy.

Having the support of a friend, partner, or colleague can make all the difference when it comes to working towards your goals and not procrastinating. That’s why Mairanz recommends having them check in with you about the status of your work to hold you accountable. Whether it’s daily, weekly, or monthly, when you have someone constantly checking on your progress, you’ll be far more likely to accomplish tasks, and stick to deadlines. 

And if you’re someone who needs an extra incentive to complete a task, have your accountability partner give you a predetermined reward to hold you accountable.

4. Work within your resistance level. 

Large projects and multi-step tasks can be overwhelming. Not knowing where to begin or dreading the amount of work and time they will take, are more than enough to make you avoid them altogether. Instead, think extremely small. 

Try it with time: Find a short window of time that you can easily commit to. If the idea of spending an hour on one task makes you push it off, that’s too much time. Reduce that time until you find a comfortable spot that you’re no longer resistant to—and then commit to it regularly. Sometimes 10 minutes, even just 5 minutes, is all you can say yes to, and that’s a perfectly good starting point.

Or try it with the task steps: Break tasks into the smallest possible, most easily achievable steps. Britt Frank, LSCSW, clinician, educator, and trauma specialist describes in her book Science of Stuck , the concept of breaking tasks down into “micro-yeses”. These are the smallest possible things you can say yes to without triggering your nervous system’s survival responses (a driver of procrastination). A micro-yes is designed to be done today and to keep your nervous system out of survival mode and in a logical and choice-based mode.

There is a misconception that motivation must precede action—but oftentimes action is what leads to motivation. Successfully completing a micro-task, or working within a micro-focus timeframe, will feel good and motivate you to do it again. Humans learn through a rewards-based system, and this can help tap into that.

5. List the potential costs of procrastination. 

Oftentimes people procrastinate because they feel if they can’t commit to completing the task perfectly then they’re a failure. “Perfectionism may be especially taxing—the impossible demands of feeling like you need to be perfect is so daunting that not starting feels like a huge relief,” Temple says.

Instead, try writing a to-do list of what you need to get done and include the specific cost of procrastinating each task, large or small, short- or long-term. Not exercising each day might seem like no big deal, but over time it could have serious consequences to your overall health. Choosing to spend all of your discretionary income each month might feel good in the moment, but not saving for retirement can impact your long-term finances, relationships, and life goals. By seeing what the long-term effects of putting off small to-do’s can help motivate you.

6. Actively eliminate distractions. 

The daily routine of checking emails, calls, text messages, and social media accounts can easily become a self-reinforcing pattern that research has shown can be “pervasive” to your life in more ways than one. It’s also especially difficult to break because these tech-based notifications are literally designed to steal our attention.

When you notice yourself using your device to procrastinate, acknowledge it and then disconnect. “Turn off the TV, put your phone on ‘do not disturb’, and spend time focusing on the task,” Mairanz says. Set a timer and only allow yourself to check emails or take a social media break in that window. If you need an extra layer of reinforcement, try apps like Self Control or Freedom , which allow you to block access to specific sites like social media or streaming channels, and require you to physically restart your computer to regain access to those sites.

7. Work with a professional. 

Sometimes it can feel like you’ve tried everything and you're still stuck. If overcoming procrastination is something that's becoming a severe struggle or issue, it might be time to speak to an expert about executive functioning issues.

“How to stop procrastinating depends largely on what’s driving your tendency to put things off,” Temple says. “If none of these tips works and your procrastination negatively impacts your ability to function, then look to a mental health professional. We can help you work out the root causes, challenge your negative thoughts, and assign homework to get you over this hump.”

Related Articles

Home > Blog > Tips for Online Students > School Life Balance > How To Stop Procrastinating? Helpful Tips for College Students!

School Life Balance , Tips for Online Students

How To Stop Procrastinating? Helpful Tips for College Students!

Updated: June 19, 2024

Published: December 30, 2019

Your to-do list is piling up, but you’d rather do anything than start crossing items off your list. From procrastinating studying to procrastinating submitting that assignment, most college students wish they know how to stop procrastinating.

Did you know that there are actual reasons why you’re likely procrastinating? So, if you can overcome these barriers, it may get easier to know how to not procrastinate. We’ll share them so that you can maximize your time management skills and be your best self as a college student.

Why Do Students Procrastinate?

At any point in your student lift, you may find yourself taking longer to get things done than necessary. That will lead you to want to know how to not procrastinate on homework, studying, assignments, and chores.

Let’s first break down the common reasons why college students procrastinate in the first place. Some or all of these reasons may resonate with your own experience.

Unclear goals

If you have no clearly defined goals as to what you wish to accomplish, it could be harder to understand why you have to do certain things.

Fear of failure

An all too common occurrence is that those who procrastinate actually are just afraid to fail. So, they’d rather not start to avoid this potentially displeasing sentiment.

If there’s a lot going on in your school life and/or personal life, you may feel unsure how or where to even start.

You could feel worried or anxious about the potential outcomes of whatever you have to get done, be it a homework assignment or test results.

Perfectionism

Often in line with the fear of failure comes the idea of perfectionism. When you have the goal of everything being perfect, then you may never want to start something to avoid any flaws or mistakes (which are inevitable).

Lack of motivation

It could be possible you feel a lack of motivation because goals are too far out in the future or are unclearly defined

Perhaps, the most important thing to do is to ask yourself why you are procrastinating in the first place. This could prove to be a useful exercise because you may have to tackle the more deeply rooted issue and the shackles of procrastination will be released.

For example, you could fear that you don’t know how to do something, and to get started, you simply need to know a little more information or ask for help to understand a concept. Once you do that, you could find yourself easily finishing the required assignment.

How to Stop Procrastinating in College

Now that we’ve covered some of the reasons why students procrastinate in the first place, let’s take a look at some best practices to learn how to stop procrastinating.

Get Organized

To avoid the sense of overwhelm of having too much to do or not knowing where to start, organization proves to be crucial. It’s a great idea to use tools that help you stay organized, whether they are calendars or scheduling apps on your computer or the trusted old-school method of writing things down. Consider writing down upcoming assignments and deadlines, estimating how long the task will take you to perform, and counting backward from the due date to give yourself adequate time to get it done.

Of course, it still comes down to you having the motivation to start rather than procrastinate, but it’s easier to do when you have a clear idea of what you need to get done and by when.

Set Deadlines and Reasonable Goals

If you’re a person who procrastinates because your goals seem unattainable, then consider resetting your goals. While you can’t choose when assignments are due, you can choose when you want to have it ready by. In the same vein, you can’t choose when test dates are, but you can choose when to start studying. You can break down these items into smaller, achievable segments so that you can maintain momentum and feel accomplished. For example, if you have a 10-page research paper due, consider setting a goal to finish two pages per day so you can avoid having to write it fast. 

Remove Distractions

Sometimes, the only way to want to get things done is to have no other alternative. You can position yourself for this scenario by removing distractions. Put your phone in another room. Turn off the TV. Tell your friends that you’re busy. Then, you can free up your own time to get your to-do list crossed off.

Take Breaks

Getting things done doesn’t have to feel tiring or undesirable. Remember to relieve yourself of your efforts and give yourself breaks. This can also help to increase your motivation to get things done because you can look forward to the upcoming break. And, you can make your break as fun or as relaxing as you see fit. Some examples of break ideas you can try after you accomplish items on your list include: walking, cooking, calling a friend, scrolling through social media, playing with your dog, taking a nap, etc.

Reward Yourself

In the same way that breaks can serve as rewards and help to boost your motivation, so can actual rewards! Depending on what you enjoy, you can set rewards both big and small accordingly. Say you enjoy food and trying new eateries. Tell yourself that if you ace your next big exam, you’ll treat yourself to a dining experience at the restaurant you’ve always wanted to try. Or, if you like fashion, then buy yourself something new when you finish your semester with a good GPA. 

Ask for Help

If you’re struggling to hold yourself accountable, ask your peers or friends for help. You can help each other meet deadlines if you are unable to maintain your own self-control. Having people around you who will support you in reaching your goals and aspirations can help to manage your motivation levels as you are answerable to people besides yourself.

The Bottom Line

While there is no single answer as to how to stop procrastinating for college students, there are different behaviors and habits that you can try to overcome this common challenge.

So, if you’re a constant procrastinator or you find yourself stuck these days more than before, try to figure out why. Then, practice some of the above tips to overcome any mental hurdles.

In this article

At UoPeople, our blog writers are thinkers, researchers, and experts dedicated to curating articles relevant to our mission: making higher education accessible to everyone. Read More

The Ultimate (Non-Lazy) Guide to Stopping Procrastination

Subscribe to our weekly newsletter.

Getting stuff done is hard. But it doesn’t have to be!

Here are some amazing anti-procrastination tips to get you off that couch and into #hustle mode.

In this guide, you’ll find:

• The difference between procrastinating and being lazy (and how to tell if you’re either)
• The telltale signs of procrastination (and how to tell if you’re in denial)
• How to eliminate procrastination with the MEGATRON Method (yes, it’s as cool as it sounds)
• How to stick with your new anti-procrastination routine so you’ll never procrastinate again

Let’s get to it!

How to Eliminate Procrastination Forever Using the MEGATRON Method

We know Megatron like the back of our hand for us nerds out there. Megatron is a supervillain in the  Transformers  franchise for those out of the loop.

Like, THE villain nobody wants to mess with.

So I want you to think of your procrastination demons as the super-evil Megatron. He’s coming after you, and  the only way to stop him is to use his method against him.

Sounds cool, right?

Here it is—all laid out for you in these 8 simple steps:

• Motivation:  Using the Procrastination Principle to stay motivated
• Environment:  Controlling your environment and setting up your workstation
• Greatness:  Becoming an expert in your field or industry
• Allowance:  Allowing yourself to have occasional moments of procrastination
• Time:  Using time techniques to ace those daily tasks
• Recovery:  Controlling your levels of dopamine and focus
• Origami Technique:  Doing the one smallest thing possible
• Ninety-Ten:  Planning ahead and having a goal

So grab your swords and shields because we’re about to take on a battle that could  change your life forever .

Dr. Piers Steel is an expert at procrastination. Not in the “he procrastinates a lot”-sense, but more like the “he devotes his life to stopping procrastination”-sense.

In his book,  The Procrastination Equation 1 https://www.amazon.com/Procrastination-Equation-Putting-Things-Getting/dp/0061703621 ,  Dr. Steel outlines a straightforward equation that determines a person’s motivation levels:

Motivation = (Expectancy x Value) / (Impulsiveness x Delay)

If your motivation is too low, you’ll likely procrastinate more.

Sounds simple, right?

Let’s take a look at what these variables mean:

• Expectancy:  How good you are at a given task and what results you might expect. Suppose you’re in sales and have high expectancy, for example. In that case, you may feel good about your  ability to influence  and hope to land new clients.
• Value: How much meaning a given task has or how enjoyable it is to you. A low-value job might be stapling papers together or doing the dishes.
• Impulsiveness: Your ability to focus and not give in to temptations or distractions. People with high impulsivity may check their phones, think about other entertaining pursuits, and have  trouble concentrating .
• Delay: The amount of time you push back a given task instead of doing it immediately. A student who has to do his homework but delays it until the night before is an example of high delay.

You’ll need to keep all 4 variables in check to stay motivated.

And if you ever find yourself procrastinating, you can look back at this equation and realize which element of your motivation needs improvement.

Follow these action steps to have high motivation, no matter your situation:

• Increase expectancy by developing your skills.  Are you a writer?  Public speaker ? Relationship expert? Knowing you can do well will motivate you to smash your goals instead of building up task anxiety when you know you won’t perform at 100%.
• Increase value by thinking of tasks as part of a whole.  What is the main goal you’re trying to accomplish, and what are these tasks doing to get you there? You might be bored out of your mind by stapling those papers, but keeping in mind the necessity of a stable job to earn money might be just the fuel you need.
• Decrease impulsiveness by setting up your environment and recovering from dopamine sinks. Try to avoid as many distractions as possible throughout the day.
• Decrease delay by eating that frog. Brian Tracy’s “ Eating That Frog ” rule is to do the worst or most challenging thing first thing in the morning. After all, if you eat an entire frog, all the other tasks seem easy by comparison.

We’ll cover more on how to deal with these 4 variables below!

Pro Tip:  Want to know one secret variable that will increase your motivation in everything you do in life? A positive attitude! Research shows being positive has dramatic positive effects on your life (who knew?). You can literally change your life by changing your mindset. Read more here:  The Best Positive Affirmations and Why They Work .

Environment

Take a look around at your usual workspace. What do you see? Is it:

• Messy and full of distractions, or
• Clean and organized

Your procrastinating tendencies will either be limited or flourish depending on your workstation.  For example, let’s say your workspace has your Nintendo Switch lying around, a bag of chips, and photos of your vacation in Mexico. These things are better left for “fun time” and not serious “work time.”

The objects around you “prime” yourself in procrastination or focus mode.

According to  Paper Plant ,  the average person wastes 4.3 hours per week simply searching for papers . Now, I’m not sure how accurate that number is. Still, I’m pretty sure we can all relate to searching under our beds for that last-minute document due tomorrow.

The increased stress and decreased productivity aren’t helpful either, especially when avoiding procrastination. So if you’re dissatisfied with your conditions, let’s prime yourself for the optimal working conditions:

• Tidy it up.  This goes without saying – get rid of video games, food, your phone, and even other people if you have to. Treat your workspace like a sacred zone, where the only thing that enters are things that help you boost your productivity.
• Find your Optimal Comfort Level (OCL).  Contrary to what some may think, I found the best working conditions are where you’re not  too  comfortable (think: laying in bed with your laptop), but not too uncomfortable, either. This leads to your OCL for working. Find the best work chair that won’t show you a broken back. Get your room or office to be that perfect temperature sweet spot. And stretch to stay comfortable yet  uncomfortable  enough to be productive.
• Have a workstation.  Whether you’re in an office or have the pleasure of being a  remote worker , having a consistent workstation is key to staying procrastination-less. Over time, you’ll come to associate your workstation as THE place to get stuff done. The key here is to not give in to temptation whenever you’re at your workstation. Do all your other non-work activities away from your station to avoid snowballing into bad habits.

Are you good at what you’re doing?

There’s a clear difference when you’re an expert and can accomplish a task in a breeze versus when it’s not your  A work .

The fantastic thing is  we can get better at what we do!

(Hint: it doesn’t take 10,000 hours.)

So whether you’re in IT or psychology, brush up on your skills by following these tips:

• Read every day.  There’s a reason why  VIPs  like Mark Cuban and Jeff Bezos advocate reading regularly – reading literally changed your brain! Read some of the best  self-development books  or books in your industry. Set a goal to read just one or two pages a day if you’re struggling with time.
• Listen to audiobooks. Not a fan of reading? You can always listen to audiobooks whether you’re out for a drive, getting in a good workout, or walking in the park.
• Attend those courses. Do you have a course you have always wanted to attend, whether in-person or online? Courses are a “second school” where you can learn while also testing yourself with supporting materials. Take that course and learn to your heart’s content!

On the one hand, you’re probably thinking, “Don’t let procrastination win!”

On the other hand,  you shouldn’t  be so harsh on yourself when procrastinating.

Allow yourself to procrastinate once in a while.

We’re all prone to procrastination, but research shows if you put yourself down, you might end up hurting yourself more than doing any good.

One study examined  119 college students  who were preparing for midterm exams. The researchers found that students who forgave themselves for procrastinating on their first exam were much less likely to procrastinate again for the second one.

The best after-procrastination remedy is a sip of forgiveness if you do catch yourself procrastinating. 

As the researchers noted, procrastination is a “self-inflicted wound.” We can be angry or feel guilty about procrastinating, but let’s face it: We all procrastinate!

Yes… Even you, Gandalf.

Try these anti-procrastination tips to be kinder to yourself:

• Try a morning meditation session. Just 10 minutes in the morning might be all you need to realize what needs to get done so you can avoid procrastinating in the first place.
• Do random acts of kindness. Have you ever heard the phrase, “Like begets like?” The same thing also applies here. Be kind, and you’ll find that you’re much more forgiving to yourself… Yes, even when you procrastinate.
• Allow yourself to procrastinate. This one is tricky, especially if you’re a serial procrastinator. The next time you have the urge to procrastinate, just do it! But only this once. Grant yourself “Procrastination Permission Slips” you can use once a week or a couple times a month, and hold yourself accountable for the rest.

OK, so there IS a benefit to procrastination.

Procrastination gives us time pressure, which many benefits many people because they  have  to get something done soon. In other words,  procrastinating is like not knowing how to swim and jumping off the diving board.

For many, this can be helpful. However, in the long run, controlling your procrastination urges will net you more consistent results (not to mention fewer grey hairs).

Try these time tips to obliterate procrastination:

• Use the Tri-Time Technique to your advantage.  The Tri-Time Technique (or 3T Technique for short) allows you to maximize your daily energy levels. Here’s how it works: Imagine your waking hours as a pie divided into 3 slices. That’ll be the morning, afternoon, and evening for most people. Now think about how you best feel during these times and when you’re the most productive. For example, I always feel my most effective during the evening. The mornings are OK, and the afternoons? I feel like a sloth! During your peak time, aim to tackle your top priorities for the day. And leave the rest for your downtimes.
• Set that Pomodoro! The Pomodoro technique is a technique to help “block” time. Set routine amounts of time to get the job done (in the case of the Pomodoro technique, it’s usually 25 minutes of work followed by a 5-minute break). In this way, you’ll regain that focus since you know  exactly  when you’ll have a break!
• Eliminate multitasking. If you’re used to switching from writing, to scanning videos, to researching for projects, to checking your email – you’re overloading your brain!  Science  proves that multitasking generally makes us slower and less efficient when tackling tasks. If you must multitask, try blocking longer blocks to work on one task before switching to the next.

Let’s face it.

Nobody wants to sit around a circle and admit that they’re an “addict.”

But just like alcohol and drug addictions, we’ve come along as a society to accept a more common form of addiction – modern entertainment addiction.

Modern entertainment looms everywhere. But the closer we get to it, the farther we get from our goals.

And unless you’re a pro gamer, it’s unlikely another round of Halo is going to do good for your  career  or  relationships  (aka the things that truly matter).

So let’s take it down a notch. We’re all recovering in some way or another.  Here’s how to recover based on your needs:

• Level 1: Newbie. You tend to watch movies on the weekends, play the occasional game, or indulge in social media if your friends are on. You can control yourself well, and you’re not distracted by entertainment when you work. Good for you!
• Level 2: Adventurer. You’re definitely more informed than most. You know the new Facebook news ( “Are they really going to get rid of the Like button!?” ) and keep up-to-date with the latest trends. This causes you to have staggered focus at work, and you’re also constantly planning about what you’re going to do when you’re free. Consider going on a  digital detox  the next time you’re away from technology zones to combat this.
• Level 3: Grand Master. Uh-oh. You’re  really  distracted now. You tend to have difficulty focusing for more than 20 minutes, and your mind constantly wonders if your phone just buzzed. This one will require some more elbow grease – try detoxing and finding an accountability partner or joining a coworking space. You might even want to join a  mastermind  group weekly to hold yourself accountable for getting stuff done.

Origami Technique

Origami is the Japanese art of paper folding. And if you’ve ever tried making one of those paper cranes before, you’ll know it’s not as easy as it seems!

To create an origami crane, there are many steps involved, from:

• Cutting your rectangular paper into a square piece
• Making the base
• Endless bouts of folding, unfolding, flipping, and Googling where you went wrong

And here’s where the Origami Technique of anti-procrastination unfolds:

Take each task and break it down into the SMALLEST step possible.

• Want to run a marathon? Start with putting on your shoes.
• Want to launch a blog? Start with writing just 50 words.
• Want to bake a cake? Start with looking up ONE recipe.

The Origami Technique works because instead of looking up at the peak of the mountain and getting anxious/disheartened/[insert negative adjective here],  you’ll find simply walking to the base of the mountain is a much easier task.

So easy that it literally takes minutes or even seconds.

Now, take a look at your task list. If that de-motivates you, think of the simplest ONE thing you could do for each task to get you started moving in that direction.

Let inertia work its magic from there, and soon enough, you’ll see the entire crane come to life.

The 90/10 rule states that you can save 90% of the time it takes to complete a task by just taking 10% of that time to plan.

Here’s how it works: Imagine your boss calls, and you’ve got a big deadline due tomorrow. You might be able to crank it out if you work all night and the cortisol starts kicking in.

But wait! Sit down, take a breather, and put on your planning antennas – because, according to the 90/10 Rule,  every minute you spend planning is 9 minutes saved.

That’s a whole lot of minutes.

Putting in just 15 minutes of planning upfront can save you over 2 hours in the long run!

Planning is the long-term killer of procrastination.

• Plan your following day. Every night before you go to bed, write down what you need to complete the next day. Overnight, your subconscious will work overtime to come up with problems automagically! It really is a brain “hack.”
• Plan your free time. If you’re a sucker for tuning into Netflix when you’ve got important stuff to do ( “Just ONE more episode!” ), slay your demons by planning your play periods. I like to set a couple hours around dinner time to do whatever I want away from work – whether it’s Netflix binging, spending time with my daughter, or  catching up with friends .
• Set up a system. Whether it’s a bullet journal or an online task manager, plan your to-do’s where you can visually see it. It’ll cost some time up-front, but once you get involved in your system, you’ll be shocked at how much you  instantly  know what to prioritize and do whenever you’re “feeling bored.” No more wasted moments!
• The Sand Method. Imagine you’re on a beach, and your tasks are to build something with sand. Now, you can create one colossal sandcastle, spending all your time to make something big. Or, you can break it down and build many small sandcastles, leaving some unfinished to get to them later. The point is, tasks are like sandcastles. You have different ways of finishing them, but you should have a game plan in mind for how you want to approach them before you start.

Why is Procrastination so Dangerous?

Let’s take a little history lesson to better understand why we procrastinate, shall we?

Around 800 BC, the Greek poet Hesiod famously said to not “put your work off till tomorrow and the day after.” Even Roman statesman Cicero noted procrastination was “hateful” in accomplishing affairs.

For all we know, our cavemen ancestors might have seen a hungry jaguar right outside their cave and decided to go right back to playing with their sticks and stones!

(I hope not.)

So, procrastination has been around for quite a while.

And you probably already know the detrimental effects of delaying the important stuff:

• Less time to accomplish our task
• The added stress of less time to finish
• Loss of sleep due to hurrying to finish a task

…Not to mention a massive loss of  productivity !

Sure, procrastinating  just a little bit  might not hurt so much.

But  let that procrastination monster roam free for too long, and the effects grow like wildfire.  Just take a look around in real life, and you’ll see what procrastination can do:

• Little to no savings for retirement
• A lack of genuine, caring  friendships
• Not advancing up the career ladder
• Not accomplishing your most  meaningful goals

The long-term effects of procrastination can really ruin your life in the real world.

Example of a person who procrastinated?

Procrastination vs. Laziness (which one describes you?)

You may have spent one too many countless nights staring at the ceiling, wondering if you’ll ever finish that project/homework/random house task you put off at the last minute.

And you might have even been told you’re  lazy .

But the key in recognizing the difference is that  procrastination is an active process while being lazy is passive.

When you  choose  not to write that assignment that’s due tomorrow and instead tune into the latest episode of Game of Thrones, you’re procrastinating.

But if you instead  don’t even care  about finishing that assignment, you’re being lazy.

And there’s another type of procrastination that takes it to a whole new level – chronic procrastination.

Are You a Chronic Procrastinator? (Quiz)

There’s a difference between being a procrastinator and being a  chronic procrastinator…  Just like there’s a difference between being sad and being medically depressed.

Joseph Ferrari, professor of psychology at DePaul University, found that 20% of US men and women are  chronic procrastinators .

Take this quick procrastination quiz to see if you’re a chronic procrastinator!

• When you have a deadline due tomorrow, you usually…
• Find excuses to NOT finish and save it for the last minute, coffee on hand.
• Deadline tomorrow? Pfft. I had already finished it last week!
• Prioritize it and crank it out ASAP.

2. Imagine you’ve got a handful of tasks due soon. How do you decide which to prioritize?

• Whatever I feel like.
• Create a task list and prioritize tasks based on the due date and time to accomplish them.
• Keep the functions in mind and do them in order of importance.

3. Your boss asks you when you’ll be able to turn in your assignment. Your immediate thought is:

• “Assignment? What assignment?”
• “I already finished yesterday and am making final touches!”
• “I’ve already planned to finish tonight!” 

4. You’ve got a virtual meeting at 10:00AM sharp. When do you show up?

• Usually, late – mornings aren’t my thing.
• 5 minutes early, with my notes on hand.
• Right on time, give or take a minute.

Now, take a look at your answers.

• If you mainly answered the first answer…  You’re a chronic procrastinator! You leave tasks until the end and usually need a lot of motivation to get yourself going.
• If you mainly answered the second answer…  You’re high on conscientiousness! You tend to stay on top of your tasks and even remind others when theirs are due.
• If you mainly answered the last answer…  You’re about average! Maybe you procrastinate sometimes, but try your best to keep on track.

So how did you rank on the procrastination quiz?

If All Else Fails…

Own your procrastination! After all, some people are more likely to procrastinate than others. And if that sounds like you, maybe you’ve got to accept it.

And maybe that’s just the thing you need—a little bit of acceptance and permission to think of procrastination as “OK.”

After all,  procrastination isn’t the end of the world …

Now, it’s your turn! Go out there and do the thing you need to do.

Do it now – don’t procrastinate for later.

You got this!

Article sources

Popular guides, 9 thoughts on “the ultimate (non-lazy) guide to stopping procrastination”.

I hope it will help me and I hope for further articles on the same. Thank you so much for explaining all this so easily. Having known such great people who can just help you succeed in your life are very amazing people.

Prepare ‘Not to Do List’ is very good idea. Thank you for such a informative article.

Wow, This is what i need. Great ideas. I’ve wrote it on my notes. Thanks in advance.

Comments are closed.

How to Deal with Difficult People at Work

Do you have a difficult boss? Colleague? Client? Learn how to transform your difficult relationship. I’ll show you my science-based approach to building a strong, productive relationship with even the most difficult people.

Related Articles

Science of People offers over 1000+ articles on people skills and nonverbal behavior.

Get our latest insights and advice delivered to your inbox.

It’s a privilege to be in your inbox. We promise only to send the good stuff.

🚨 New Course! 25% Off Body Language Mastery 🚨

Find anything you save across the site in your account

I’m a therapist who procrastinates — here’s how I get unstuck

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission. Learn how we test .

Be honest – have you got the urge to procrastinate right now? For a lot of us — cough, me — the answer might be, “Uh, what am I not procrastinating on?” It’s common to put off your responsibilities, whether that’s an innocuous task on your to-do list or making a huge life change. Heck, you probably even drag your feet on doing things you know you’d enjoy. If you don’t, at least occasionally, you might be the odd one out, says therapist Britt Frank.

As the author of both The Science of Stuck and The Getting Unstuck Workbook , Frank knows a little something about, well, feeling stuck. Understanding the brain science behind procrastination doesn’t save her from falling prey to this nearly universal habit. “I procrastinate because I’m human,” she says. “I do it with small things, I do it with big things, and I do it with silly things like answering an email that would take two seconds.”

Why are most of us like this? Thanks to the complicated tapestry that is humanity and neuroscience, there are plenty of theories behind our tendency to delay despite needing to act. In Frank’s view, it can be helpful to think of procrastination as part of the body’s natural reaction to stress, particularly the freeze response — you know, the lesser-talked-about sibling of fight-or-flight. “You freeze because, for whatever reason, your brain perceives a threat,” Frank says. If you’ve ever clammed up while speaking in front of a large crowd, you likely know that something doesn’t have to be actually life-threatening for our brains to yell, “Danger!” In fact, it might be something mundane — including, yes, seemingly harmless tasks that we’ll move heaven and earth to avoid knocking out.

A transformative supplement.

So what do you do when you’re frozen in the face of going to the DMV, texting your friend back, or — in Frank’s case at the time of our call — putting away clean clothes that’ve been sitting there for two days? Here are her best tips, a.k.a. exactly how she plans to finish her dang laundry.

Don’t ask why you’re procrastinating.

Look, you could sit around and unpack why, exactly, you’ve been putting off Doing The Thing. I, for example, could look deep within myself and tell you that I’m not just procrastinating on sending a follow-up email — I’m grappling with my deep desire to never annoy people so they like me, okay! And you, perhaps, could reflect on the connection between your fear of failure and your inability to start that project, and Frank could certainly offer all sorts of insight on all the common reasons why anyone procrastinates on anything.

BUT RESIST THE URGE. “Stop asking why,” Frank says. “That is the most important first step.” Don’t get her wrong — sometimes a little self-reflection can yield helpful insight. It’s just rarely a useful first step. “You can analyse your why, but then you’ll just be insightfully stuck,” she continues. “Insight is good, but movement is better, at least at first. If I’m feeling really stuck, analysis and awareness can come after momentum, but not before.” You might be surprised how often you can resolve the issue without having to go full therapist on yourself. “And once you solve the procrastination problem that you’re facing, you might not even care why you struggled in the first place,” Frank adds.

Instead ask, “What can I do?”

“We want to get out of our heads and into our choices,” Frank says, suggesting listing potential small steps on paper or out loud to really cement them. For example, Frank might decide she could put away one sock (“Not even dig around for a pair — just one sock”), move the laundry basket to a more convenient location, or even just stand up and shake out her muscles “to create momentum.” All those sound better than “put away the giant mountain of laundry,” right?

Of course, your options might not feel as easy and straightforward as one sock or two. Realistically, resources and bandwidth come into play too. “Someone with four kids and three jobs is going to have fewer choices than someone with all the time and money in the world,” Frank says. “So without shaming ourselves or ruminating on our circumstances, we want to ask, ‘What is one thing that’s within my power to do right now?’”

After you list a couple of options for Step Number One, pick whichever feels most doable and knock it out ASAP, even if it’s super tiny. “It might seem too silly and easy to move the needle, but from a brain-science perspective, it’s what we need to get moving,” Frank explains. “If you don’t want your amygdala, which is sort of like the panic button of the brain, to put you in a freeze response, you need to take small enough steps to avoid triggering the alarm.”

Okay, but what if baby steps don’t unfreeze you? Then, it might be time to try Frank’s next tip…

“Snow-globe” your brain.

You read that correctly. Before I explain what it means, though, here’s another factoid about your brain: It loves to function on autopilot, which isn’t exactly conducive to getting things done. “Our brains are designed to conserve energy, not to be productive and succeed all the time, which makes them seek out predictable patterns,” Frank says. She adds that procrastination is just another pattern your brain likes to follow, whether you’re distracting yourself on TikTok, sitting (literally) frozen on the couch, or ruminating on why you can’t just do it already .

This brings us back to snow-globing your brain — which means doing something that shifts you from inertia to action. “Shake your head around, suck on an ice cube, spin around in a circle three times, walk backward for 10 seconds, sing randomly — it can be anything to get you out of that frozen state,” she says. “It sounds ridiculous because it is ridiculous, but it works.” Think of it as finding ways to interrupt your brain’s procrastinating pattern — and setting yourself up to maybe even take the next step.

It's all about balance.

Okay, now you can ask why.

After you get some momentum going, you might hit another wall. Frank recommends trying to knock out more of the tiny actions on your list before switching to reflection mode, but at some point you might find your next steps by turning inward. After all, sometimes our procrastination habits signal larger, underlying issues we need to address, whether that’s by tackling perfectionist tendencies with a workbook, treating a mental health condition that exacerbates your avoidance (like anxiety or ADHD), or identifying deeper emotional triggers. (Don’t pressure yourself to figure out the root cause or the solution on your own, though, she advises — working with a therapist or even bouncing ideas off a trusted friend can get you out of your head.)

Frank emphasises the importance of still doing something with that information, whether it’s establishing a game plan for next time or solving the most immediate problem at hand. Identifying that you’ve outgrown your job probably won’t magically put you in the mood to finally tackle all that busy work your boss keeps piling on, for example. But it could inspire you to request a meeting to discuss your workload, switch your LinkedIn to “open to work,” or read reviews for a new task management app to try. In some cases, it might be as simple as flagging, “Actually, I’m too stressed out to figure this out right now” — and then focusing on practicing some stress-relieving self-care instead.

Don’t beat yourself up for procrastinating.

Again, procrastination is human, so there’s no magic bullet for overcoming it completely. When you inevitably put something off for too long, resist the negative self-talk. That means no calling yourself lazy, ruminating on how you should’ve started this weeks ago, or whatever other way you’re tempted to blame yourself for your current predicament. “No one has ever shamed themselves into productivity sustainably,” Frank says.

This self-compassion isn’t just about being kind to yourself , though that’s important too — it’s about not making things even harder on yourself. Because that freeze response you’re trying to overcome? Yeah, yelling at it isn’t going to help. If anything, per Frank, it’ll just make you clam up more. So, instead, extend yourself some grace, even if it’s as simple as saying, “I froze up and it’s not the end of the world.”

Now, if you’re feeling ready… maybe it’s time to go put away that sock?

This article originally appeared on SELF.

How to Stop Procrastinating Homework

Procrastination creates stress for students and can impact the production of quality work.  Putting things off, for all of us, creates an overall feeling of things hanging over our heads and never being free from responsibility.  

When students procrastinate, they can create a situation that makes it difficult to self-regulate .  When a student is not well-regulated – in other words, they’re experiencing a moderate to high level of anxiety related to homework –  it’s more difficult for their frontal lobe to be engaged in thinking and problem-solving.  

Want to help your student stop procrastinating homework and reach their full academic potential?  This article takes an objective view of homework procrastination to examine the root cause and provides some expert advice on how parents and educators can best help students.

Common Reasons for Procrastinating Homework

So, why is procrastination so common?  Contrary to what many might believe, the root cause has nothing to do with students being ‘lazy’ or dismissive about their schoolwork.  Rather, some of the most common reasons for homework procrastination include,  

• Students may underestimate the length or complexity of a project because they have not fully developed the concept.
• When students feel overwhelmed or become aware of the significance of the project/paper/essay etc, they can ‘freeze up’, rendering them incapable of completing any work at all.  
• Trying to accomplish homework with ADHD presents unique challenges for students; students with ADHD often need help further developing essential executive functioning skills .
• Some students may not be getting enough sleep and feel exhausted – both physically and mentally; an exhaustive state robs them of their natural ability to motivate. 
• The home environment where students typically complete homework may have too many distractions. 

The rule of thumb for parents: perspective is key for parents .  Motivating students from a place of shame is a non-starter.  Alternatively, parents will have more success when they objectively consider the root causes for procrastinating homework – anxiety, exhaustion, constant distractions, or living with ADHD – and look for ways to help alleviate these common factors. 

Homework Tips for Parents : A Word On Motivation

First, motivating students is a misnomer.  Students may want to do well, but really do not know how to do well.  Others may procrastinate because they’re afraid to fail or not be perfect.  

Try following these steps to help your student,  

• Begin by asking your student if they are open to help.  While students may say no, parents have the ability to respond by saying they respect their position but would kindly ask them to reconsider.  In other words, forcing students to comply simply compounds the stress and frustration the student is experiencing. 
• Recognize that your student may be more emotional with you than with a tutor.  It’s not personal – by keeping your emotions in check, you provide a great example of self-regulation for your student to model.  If you need to step away to get a break, do so.  
• Model, model, model!  Get involved by reading the assignment out loud with your student, and create a schedule of how to do a little each day so the student learns how to complete a little at a time 
• Perhaps the most important thing to do: empathize!  Kids, just like us, want to be understood and supported.  Even as adults, having to do what you don’t like to do stinks – we call it ‘adulting’. Want to shorten the proverbial gap between you and your student? Provide some real-life examples of how you have to do things you don’t like as an adult and acknowledge their feelings.  You will become instantly relatable. 

Additional Homework Tips for Students

• Start with something easy to help you get going – we call this behavioral momentum.  Format your paper, write your name at the top of the assignment, and answer the question you feel most comfortable with – just get the ball rolling. 
• After you establish behavioral momentum, tackle something more challenging – but set a timer (around 30 minutes) so you don’t feel like it will take all night. 
• Some research shows that individuals are more likely to perform better on an assessment when part of a group.  If you have the time and opportunity, join a study group of people who are all working like you.  
• Create a work/break schedule and definitely put distractions in another room (phone! Or games/Youtube or other streaming videos).  

Creating an Efficient Homework Schedule 

Okay, parents – you likely already know how important structure and routine can be for your kids. In helping your student learn how to stop procrastinating homework, creating a schedule can give them a greater sense of autonomy while helping them manage expectations.   

In a de-escalated environment, (when things are chill) ask your student to create a homework schedule that he/she would like to implement.  After they present it to you, you’ll have an opportunity to give feedback and set up a trial period.  

The proposal itself is a plan;  the student is evaluating their resources (time) and responsibilities (tasks) and formulating a plan.  Ask your student how they want to be held accountable and let them know you want to discuss it with them at the end of the week to evaluate their progress.  

With this approach, parents demonstrate trust in their students and give them an opportunity to practice being self-direct.  The key word here is practice – so, don’t expect it to be perfect!  Over time and with further practice, they will develop these skills.  

Academic Coaching with Effective Students

Fortunately, for parents and students who feel overwhelmed by homework or are frustrated trying to help their kids, there is help in the form of academic coaching from Effective Students. Our academic coaching services empower students who may be struggling to manage materials or assignments, apply what they’re learning, transition into a new academic environment (high school to college, for example), and procrastinate homework due to heightened feelings of anxiety, fear, and exhaustion. 

Learn how to help your child meet and exceed their academic goals – contact us today!

You might also like

• Student Readiness Survey
• How it helps?

Atlanta 3225 Cumberland Blvd SE, Suite 100 Atlanta, GA 30339 470-243-0374

Charlotte 1515 Mockingbird Lane, Suite 400 Charlotte, NC 28209 470-243-0374

• Testimonials
• Meet the Team Atlanta
• Meet the Team Charlotte
• Terms and Conditions
• Privacy Policy

Sorry. This form is no longer accepting new submissions.

• Find a Doctor
• Our Services
• More at NYP.org

How Can I Stop Procrastinating? with Dr. Tony Puliafico

A psychologist discusses the connections between mental health and procrastination, and offers strategies for addressing procrastination in both kids and adults..

Save this to read later.

Dr. Tony Puliafico, a psychologist with NewYork-Presbyterian and Columbia, joins Faith to discuss procrastination. They explore how procrastination relates to mental health, how avoidant behaviors like procrastination get out of hand, and tips on how to stop procrastinating when it becomes a habit that its hindering our daily lives.

Episode Transcript

Faith: Welcome to Health Matters, your weekly dose of health and wellness from NewYork-Presbyterian. I’m Faith Salie.

We all have those tasks that we put off. Sometimes we delay them because they are mundane, while other times we do it because they are big and overwhelming. But no matter the reason, we are guilty of: procrastination.

To explore the roots of procrastination and how it relates to our mental health, I talked with Dr. Tony Puliafico, a psychologist at NewYork-Presbyterian and Columbia. Dr. Puliafico explained how avoidant behaviors like procrastination are a normal part of human life, how to tell when it’s getting out of hand, and, of course, what changes we can make so that our habits work for us, instead of against us.

Faith: Dr. Tony Puliafico, I’m so glad you’re here. I can’t wait to talk to you about procrastination.

Dr. Puliafico: Thank you, Faith.

Faith: Even just the word procrastination, I feel like, is surrounded with anxiety and guilt. So what is the medical definition of procrastination?

Dr. Puliafico: Really at its core, it’s delaying any type of task because it’s unpleasant, stressful or anxiety provoking, or even boring. We all do it. So even just, you know, watching a TV show for an extra few minutes or a few hours or scrolling on a phone longer so you don’t have to do the dishes right away or get to those emails you have to deal with. That’s procrastinating.

A lot of times, we’re still thinking about the thing we need to do. We’re still stressing about the thing we need to do. So it can cause distress and then there’s the added, cumulative distress of not having those tasks done and whatever negative consequences there are from the late paper or assignment or whatever.

And for many of us, we procrastinate and there’s no big, big consequence, except it might delay our day or it’s something we know we need to do. But for a lot of folks, and research suggests up to 50%, that procrastinating can lead to problems. It can cause problems with work or school or just getting tasks done.

Faith: You mentioned scrolling. Do you think that procrastination is a new problem in our digital age? Or is this something more fundamental to how humans have always thought and acted?

Dr. Puliafico: So, I think we’ve always procrastinated. It’s just so much easier to procrastinate now.

Faith: Yes!

Dr. Puliafico: So, Da Vinci was a huge procrastinator. Turns out it took him over 16 years to finish the Mona Lisa. Uh, procrastinating’s been around as long as we have. But these days, it’s never been easier, right, to spend time scrolling on a phone, or, you know, continuing to watch that show that keeps saying, hey, watch another episode, watch another episode, watch another episode.

I mean, we have these mini computers in our pockets that give us 500 ways that we can avoid doing a task. Um, that said, I think that the problem of procrastination itself is an age-old one.

Faith: How does procrastination come up in your clinical work?

Dr. Puliafico: We work with a lot of folks dealing with anxiety. And a hallmark feature of anxiety is avoidance. When we feel anxious or stressed about something, our tendency is to avoid it, or escape it, or not do it. Whether it’s work, whether it’s a social encounter, whatever it is. So, a lot of times, anxiety about doing a task can lead to procrastination or avoidance. We see this particularly with folks who are perfectionists, um, if you think that you need to do a task perfectly, it becomes all the more overwhelming and stressful to do it. And, you know, you may push it off and push it off and push it off, and then the stress about it grows. So a lot of the work that we do is really helping folks think more flexibly about how well a task or assignment or school paper needs to be done and, and to really kind of play around with those expectations.

Faith: How do you know if you’re procrastinating, quote unquote, normally, or if it’s a chronic problem?

Dr. Puliafico: I think it really depends on what are the consequences of that procrastination and how frequent is it? So, um, there is actually some evidence suggesting that some procrastination can be helpful. There are, there’s some research that’s been done that’s shown if you hold off on doing a task, your mind is actually unconsciously working on that task or assignment. And so when you actually get to it, you can perform better or be more creative in terms of your output.

Faith: Anyone who procrastinates is listening to that thinking, see, I’m working on it.

Dr. Puliafico: Well, there seems to be two types of procrastination. There’s active procrastination, which is really this idea of intentionally, pushing off a task until there’s a little bit more of a time crunch versus passive procrastination which is driven by either anxiety or stress or distractibility.

If you know you’re the type of person who’s that 11th-hour worker and it works for you, procrastination may not be a huge problem. You know, we all knew that college friend, or we were that college friend, who waited until the night before to get a paper done, and if that worked, fantastic.

However, if this is a daily or weekly challenge that you’re running into, that’s causing concerns at work, that’s stressing you out and causing distress for you or leading to kind of problems in performance. Yeah, that’s a problem that we should be working on. And then we will think through what’s driving that procrastination.

Is it anxiety-driven? Is there worry about getting tasks done? Is there some executive functioning problems that we can address and work on? Are there other reasons why you might procrastinate? And doing that real functional assessment, like what’s driving the procrastination, then guides what we can do about it.

Faith: So let’s dig into this avoidant behavior and talk more about what drives people to procrastinate.

Dr. Puliafico: There’s often shame and guilt involved and, the other piece that plays out is that once you procrastinate a little, then the task might feel all the harder to get done because then you have less time to do it .Then it’s more burdensome. Um, so these factors can work in combo.

We’ve touched on anxiety, and that’s a big one. This worry about a task being good enough, doing something well enough, or a task being too hard. Then there’s also the folks who have perhaps underdeveloped time management skills or who find themselves to be distractible, and the, you know, the challenges in terms of managing time and understanding how much time you need for a task can often sometimes drive procrastination. And then, of course, there’s that third bucket of folks who really do need the thrill of being, like, on the clock to get an assignment done, uh, to get a task done, and they’re not sufficiently motivated until it’s the 11th hour. So that need for a time crunch can also drive procrastination.

Procrastination can be related to ADHD. It can also be related to anxiety in all the ways we’ve discussed already, or there can be a combination.

Faith: How are we prioritizing our short term needs versus long term needs when we procrastinate?

Dr. Puliafico: When we’re procrastinating, we’re making a very intentional choice often to take care of ourselves in the moment. Whether that’s to remove some unpleasant emotions we don’t want to have, to remove an unpleasant task off the table, even if it’s temporarily, or just kind of do the thing that we’re more excited to do.

Are you willing to tolerate a bit of discomfort or anxiety or stress now, both for a long term gain, and so you can learn how to handle this better? Because what we also see with anxiety is that the more you take on an anxiety-provoking task, the less anxiety it brings up.

That repeated exposure to something hard makes it less hard. So if you’re willing to tolerate this thing over and over again, guess what? It’s going to become less hard over time. But you’ve got to start somewhere. You’ve got to start with that short term, like, I’m willing to have this discomfort now for the long term gain.

Part of it is building that awareness and just being mindful of what’s the choice that I’m making? What are the consequences tied to watching another hour of TV or scrolling for another hour or pushing this task off a day or two or five? And even if you’re making the choice to procrastinate, even saying, okay, I understand the consequences here and I’m choosing to push off this task.

That’s a step in the right direction because you’re being intentional about it versus not, you know, not thinking it through so much. Now obviously what we’re doing here with a lot of our, you know, in a lot of the work that we do is really trying to, you know, help ourselves and others make different choices and not engage in that problematic procrastination.

Faith: How do you help people kick the guilt that results from procrastination?

Dr. Puliafico: Normalizing is a big, big piece. We all procrastinate. You know, this is a human experience. Um, I’ll help, if I’m working with someone, help them recognize that, you know, what you’re doing is something we all do. It’s just for you right now, it’s causing real problems. And kind of like sit with someone and think collaboratively about how to, how to work on it.

You know, another big piece that we focus on is tying values to getting those assignments done or getting that work done. You know, why is doing this task that is so onerous for you, why is it important or meaningful? You know, is it, is the idea of graduating high school a value that you can tie to getting this annoying social studies paper done? Or is the idea of getting a promotion at work a value that’s helpful for you to get that really annoying work task done?

Because a lot of times these tasks that we’re procrastinating don’t matter that much to us personally. It might be a work task that just feels like a giant pain in the neck or paperwork we don’t want to do, bills we have to pay. But if we can tie personal meaning and value to it, that can anchor and motivate us to get it done. And so then you learn, okay, I can do this, and I can get through it, and it’s not so bad, and some internal motivation grows from that.

Faith: Is part of that also thinking about breaking tasks into smaller achievable chunks?

Dr. Puliafico: Yeah, let’s say that high school paper that’s like 10 pages long that feels like an impossible task. Okay, how can we break that down to like eminently doable chunks? So it might be, I’m gonna work on this for 20 minutes today. And now granted you’re gonna need a lot of 20 minute chunks, but if 20 minutes is what feels doable, start there. If 5 minutes feels doable, start there.

Faith: We’ve talked about different ways to think about procrastination, why we procrastinate, um, some kind of scripts we can give ourselves. What are some other tips and tools and strategies that you give your patients?

Dr. Puliafico: We do a lot of what we call exposure based therapy, where for folks who are struggling with needing to do things perfectly or having unrealistically high standards will very intentionally help them to do things imperfectly.

And sometimes it’s send a text message with a typo in it. Um, it might be as simple as that. It might be sending an assignment to a teacher that intentionally has a mistake here or there. It might be just completing something in a time limit that’s much less than you think you need to get the assignment done.

And what we’re doing is we’re helping folks recognize, hey, I can do this in a way that feels much less perfect than I thought I had to. And I could see myself through it. And then you realize that you tolerate it and you survive it. And the more you do that, you, uh, you start to change how you think about how perfect things need to be. Really to, kind of like, develop this imperfect lifestyle or this imperfect work style.

Faith: I love that. Do you just, called it the imperfect lifestyle? That’s, that’s not a phrase you hear a lot.

Dr. Puliafico: Yeah, well we focus on that a lot. We, we often say like, let’s get perfect at being imperfect and let’s lean into that. Because the more you can lean into that, you’re going to realize a few things. Number one, the mistakes you make are probably not as big as you think they are. And number two, that you can handle them.

Faith: How can we as parents really help our kids with procrastination?

Dr. Puliafico: So I think the short answer is more modeling, less nagging. So by modeling, I mean, how can we as parents show in our behaviors, things that we’re doing to not procrastinate? And also have conversations with our kids about strategies we use to get things done that we don’t want to do. Sharing with our kids that we all have that tendency to procrastinate, and how we deal with it and that we’re not perfect with it.

So that modeling is helpful. And also helping our kids in calm and cool moments to think through what works for them? Because there might, you know, our strategies might not work for our kids. But what doesn’t seem to help is, like, the in-the-moment nagging.

We’ll also work with parents and with kids to think, “Hey, what’s that thing you can earn by doing this hard thing?” It might be an activity they want to do, can be that external motivator for kids particularly when they’re not necessarily tied to like internally, why is this so important to me? And what we see is that by setting up an external motivator early on, particularly for kids, kids can realize okay doing this hard thing, I tolerated it, I got through it, and hopefully, after doing it over and over, it’s not as horrible as I feared it would be, and some internal motivation grows from that.

Faith: And also something I’ve learned from you today is being really transparent about our own fallibility about how, how we don’t achieve perfection, nor at this point in most of our lives, I hope, is it a goal to achieve perfection.

Dr. Puliafico: Absolutely. Absolutely. And the more our kids can see that we struggle with procrastination, we struggle with anxiety, we struggle with being distracted. It normalizes these problems and it opens up lines of communication for our kids to come to us when they’re struggling with these things.

If I’m procrastinating, I’m usually saying like, what are all the less onerous things I can do right now that feels like I’m working? And you know what? Sometimes, every once in a while, that’s actually helpful. If you’re getting other stuff done and you eventually get to that bad task. Okay, but you got to get to that hard task eventually.

Faith: I can’t tell you how many times I’ve Swiffered our floor to feel like, Well, I’m not really procrastinating because you could eat off this floor, everybody.

Dr. Puliafico: And your floors thank you, I’m sure. And so again, not all procrastination is, is horrible all the time. And if you’re getting other things done, as long as you get to that other task within a reasonable amount of time, maybe no harm, no foul. But procrastination causes problems when you’re not getting that test done or when it’s causing undue stress or when your performance is really suffering.

Faith: Dr. Puliafico. Thank you so much for joining us today

Dr. Puliafico : It’s been a real pleasure, thank you so much for having me.

Faith: Our many thanks to Dr. Tony Puliafico. I’m Faith Salie.

Health Matters is a production of NewYork-Presbyterian. The views shared on this podcast solely reflect the expertise and experience of our guests. NewYork-Presbyterian is here to help you stay amazing at every stage of your life.

To get the latest episodes of Health Matters, be sure to follow and subscribe on Apple Podcasts, Spotify, or wherever you get podcasts.

Dr. Puliafico: We call this Grandma’s Rule because this is like your grandma says like, “You got to eat your peas to get your ice cream,” right?

Faith: Although I think a lot of grandmas are like, “Here, I’m giving you this ice cream. Don’t tell your parents.”

Dr. Puliafico: That’s true. That’s true. It should be more like Mom or Dad’s Rule.

Health Matters

Subscribe on.

• Apple Podcasts
• Amazon Music
• iHeartRadio

At A Glance

Featured expert.

• Psychiatry & Behavioral Health

Consult an Expert

Find a Doctor or call 877-697-9355

Share This Story

Get the latest health and wellness news.

Keep in touch with NewYork-Presbyterian and subscribe to our newsletter.

• Privacy Notice

Adolescence

5 ways to help teens stop procrastinating and get things done, shifting responsibility from parents to teenager can be a good first step..

Posted September 14, 2022 | Reviewed by Davia Sills

• What Changes During Adolescence?
• Find a therapist to support kids and teens
• Teenagers don't always work on our schedules. It's important for adults to make clear what's expected of them.
• Shifting responsibility from the adult to the teenager can help empower the adolescent and build self-esteem.
• Showing an adolescent the importance of being responsible and meeting deadlines without prompting is a valuable skill to learn.

If you have teenagers in your house, chances are they don’t always “jump to it” when you have something you’d like them to do. Whether it’s getting their homework done, helping with chores around the house, or getting up at a decent hour on weekends, they’re most likely on their own schedule, which may be much, much slower than yours. As a result, there are conflicts that most likely occur between family members as you try to get teens to adhere to a schedule you find more reasonable.

One of the problems parents face is that teenagers don’t have the same priorities as adults. They don’t particularly care if they do their homework promptly and responsibly. They’ll get around to it. Chores are no fun, and often they wait until parents are at their wit’s end before complying. If you’ve had to raise your voice repeatedly to get anything done around the house by your teen, you know the reality of this situation.

The good news is that, developmentally, teens are in a place where they can be motivated to become more responsible. The first step in doing this is to start to shift the responsibility from yourself to them. That means they need to be responsible for getting their chores done or their homework completed. After all, if you continue to manage their choices, they won’t learn to function effectively in the world. Starting with the awareness that it may seem almost impossible for teens to become more self-motivated and responsible, here are some ideas to help teens to start taking responsibility for their own actions.

1. Shift Responsibility to the Teen.

Up until now, chances are you were a lot more invested in your adolescent completing their responsibilities than they were. Self- motivation to do chores or homework can be rare indeed. The good news is that can change. It all comes down to the proper motivation. Millions of people go to jobs every day that they’re not crazy about. They do it because the reward outweighs the alternative. The same can be applied to motivating teenagers.

Teens want things from us. They want to be driven places, or if they’re driving, they want to use the car. They want to go to parties and stay out late with their friends. These are all things that require a teenager to be responsible. These are privileges that require parental trust to help keep them safe. When you shift the responsibility of getting things done from yourself to the teenager and reinforce it with a rewards system that gives them something they want if they comply, you help them develop a sense of responsibility and empowerment. While you may have to remind them to complete their tasks at first, chances are they will get the message and complete their chores to get the rewards they want.

2. Let Them Set the Time to Accomplish Their Goals.

As parents, we watch our kids appear at times to be unmotivated. As a result, we wind up managing their time for them. We tell them when to do their homework. We remind them to do the dishes. We set their bedtimes. Doing these things puts the responsibility to honor their commitments on our shoulders. We wind up having to continually remind them to get things done, and this is frustrating for us and for them.

Maybe it’s time to let teenagers start managing their own time. This can shift the responsibility for getting things done from the adult to the teenager. Explain that they’re older now, and you expect them to be more responsible. Talk with them about the importance of being able to be self-motivated and accomplishing their goals. Be specific about what needs to be done and the deadline for getting it done. Explain that the more responsible they are, the more privileges they will get in the household.

3. Excuses Better Be Valid.

Kids love to make excuses for why they’re not getting things done. Let them know that excuses no longer cut it. They need to take care of their commitments within the time limits agreed upon. With teenagers, often their excuses are just a way to get out of taking responsibility for their behaviors. By holding teens to their word and not allowing excuses to easily “get them off the hook,” you are helping them understand that their commitments matter and are expected to be met.

4. Expect Them to Do What They Say They’re Going to Do.

When your teen gets older and starts working or getting into a serious relationship, their bosses and partners are going to expect them to honor their commitments. This is an important life skill that the sooner they learn, the better off they will be. Let teens know that when they agree to something, you expect them to follow through and complete what they’ve promised. You’re not being rigid or unfair by expecting them to keep their word.

5. Have Clear Expectations.

It’s not bad parenting to expect your child to contribute something to the household. Whether it’s chores, taking care of younger siblings, or just getting good grades, these are not unreasonable expectations for your teen. It’s actually unfair of parents to have no expectations for their children during most of their young life and then criticize them for lazing around the house all day.

Expectations are a good thing. They help prepare the child for adulthood and can give them a sense of being able to accomplish things. Having clear expectations is also a great way to build self-confidence .

Admittedly, it’s not easy to motivate teens. Whether you choose a reward system or just structure a schedule they can adhere to, the important thing is to help motivate your teen to start taking responsibility for their own behaviors and choices. As children reach their teenage years, developing a sense of responsibility can make a big difference in their ability to succeed. It’s a vital life skill that can help them feel empowered, which can lead to increased self-esteem .

David Schwartz, LMFT, is a licensed Marriage and Family Therapist who works with adolescents, adults, couples, and families in Westlake Village, California.

• Find a Therapist
• Find a Treatment Center
• Find a Psychiatrist
• Find a Support Group
• Find Online Therapy
• United States
• Brooklyn, NY
• Chicago, IL
• Houston, TX
• Los Angeles, CA
• New York, NY
• Portland, OR
• San Diego, CA
• San Francisco, CA
• Seattle, WA
• Washington, DC
• Asperger's
• Bipolar Disorder
• Chronic Pain
• Eating Disorders
• Passive Aggression
• Personality
• Goal Setting
• Positive Psychology
• Stopping Smoking
• Low Sexual Desire
• Relationships
• Child Development
• Self Tests NEW
• Therapy Center
• Diagnosis Dictionary
• Types of Therapy

It’s increasingly common for someone to be diagnosed with a condition such as ADHD or autism as an adult. A diagnosis often brings relief, but it can also come with as many questions as answers.

• Emotional Intelligence
• Gaslighting
• Affective Forecasting
• Neuroscience

Get the Reddit app

Have you ever wanted to learn a martial art, or to play the guitar, or how to program a computer? Have you had difficulty figuring out where to start, what path to take or just wanted some advice to get you to the next level? Well, that's what /r/IWantToLearn is all about! Tell our community what you want to learn, and let those who came before you help guide you towards success!

Iwtl how to not procrastinate and stress out on homework

I spent an absurd amount of time delaying doing work on even basic homework because I fear the feeling of failure. I start work on them well past 12 am because of my anxiety. I think this is not an anxiety I should have. I feel like I should be able to set aside the time to do assignments for an hour or two but I always end up delaying the issue until it’s potentially too late. Why is that?

By continuing, you agree to our User Agreement and acknowledge that you understand the Privacy Policy .

Enter the 6-digit code from your authenticator app

You’ve set up two-factor authentication for this account.

Enter a 6-digit backup code

Create your username and password.

Reddit is anonymous, so your username is what you’ll go by here. Choose wisely—because once you get a name, you can’t change it.

Reset your password

Enter your email address or username and we’ll send you a link to reset your password

Check your inbox

An email with a link to reset your password was sent to the email address associated with your account

Choose a Reddit account to continue