How to avoid procrastination
From Procrastinator to Top Performer: My Journey to Exam Success
Hey there! I'm Daniel, and if you're struggling with procrastination and staying focused while studying, trust me, I've been in your shoes. As a reformed procrastinator who went from barely passing to acing exams, I want to share my personal strategies that turned things around for me. Here's how I overcame my study struggles and how you can too!
Before coming to my top tips for avoiding procrastination, let’s understand a little about what procrastination is, and what people procrastinate.
The Cambridge Dictionary defines the verb “procrastinate” as:
to keep delaying something that must be done, often because it is unpleasant or boring.
Many people think that procrastination is simply being lazy, but it isn’t. There are often complex reasons behind why people procrastinate, many of which are rooted in psychological and emotional responses. Quite a bit of research has been carried out on this which I spent quite a bit of time reading to help me better understand my own procrastination; coming to terms with yours may mean first getting to the bottom of why you are procrastinating in the first place. Before coming to my top 10 tips for preventing procrastination, here is a brief overview of some of the research, which I will reference at the end.
Reasons Why People Procrastinate.
1. Temporal Discounting (Present Bias)
Research: Pychyl and colleagues, as well as other researchers, have explored how procrastinators tend to favour immediate gratification over long-term rewards.
Main idea: Temporal discounting suggests that people tend to prioritise short-term rewards (like relaxation or entertainment) over long-term goals. This explains why many procrastinate, especially when tasks don't offer immediate benefits.
2. Fear of Failure and Self-Worth Theory
Research: Dr. Joe Ferrari, a leading expert in procrastination research, has studied the relationship between procrastination and self-esteem. His work indicates that procrastinators often tie their self-worth to task performance.
Main idea: When individuals fear failing, they avoid tasks to protect their self-esteem. Procrastination becomes a defence mechanism that preserves the idea that failure is due to delay, not inability.
3. Procrastination and Perfectionism
Research: Dr. Fuschia Sirois has done extensive work on the link between procrastination and perfectionism.
Main idea: Perfectionists may delay starting tasks because they want to ensure everything is perfect, leading to procrastination. The fear of not meeting an ideal standard can cause them to avoid tasks altogether.
4. Task Aversion
Research: Piers Steel, who wrote "The Procrastination Equation," developed an equation that shows procrastination is influenced by task aversion, among other factors.
Main idea: When a task is seen as unpleasant or boring, people are more likely to put it off. This aversion can be emotional (e.g., anxiety) or cognitive (e.g., thinking the task is tedious).
5. Executive Function Deficits
Research: Studies by Tuckman and Sexton suggest that people with weaker executive functions (planning, organisation, time management) are more prone to procrastinate.
Main idea: Procrastination is often linked to difficulties in self-regulation and time management, which are key aspects of executive functioning.
6. Emotion Regulation and Avoidance
Research: Sirois and Pychyl's work emphasises that procrastination is often a way of regulating negative emotions, such as anxiety or boredom.
Main idea: Procrastination can act as an emotion regulation strategy, where people avoid tasks that are emotionally taxing. They procrastinate to temporarily escape those feelings.
7. Optimism Bias and Overconfidence
Research: Research by Tuckman (2005) has highlighted how overconfidence in one's ability to finish a task later can contribute to procrastination.
Main idea: People may delay starting a task, believing they’ll be able to handle it quickly later on, but underestimate how long it will actually take.
8. Procrastination and Stress
Research: Research by Flett, Hewitt, and colleagues shows that procrastination can increase stress and that chronic procrastination is associated with higher levels of health-related stress.
Main idea: While procrastination is often a short-term avoidance of stress, in the long term, it tends to increase stress, anxiety, and health issues as deadlines approach.
These studies form the backbone of much of what we know about procrastination today. The findings reveal that procrastination is not simply about laziness but is often a complex response to emotional and cognitive challenges. But what can we do about it? Well, here are my top 10 tips:
1. I Learned to Break It Down
I used to look at my study load and feel overwhelmed. The solution? I started breaking everything down into bite-sized pieces.
I divide my study material into small, manageable chunks. For instance, when studying for my Psychology final, I broke down each chapter into 3-4 main concepts.
I create a realistic schedule. I use Google Calendar to allocate specific time slots for each topic.
The Pomodoro Technique became my best friend. I study for 25 minutes, then take a 5-minute break. It works wonders for my focus!
2. I Created My Perfect Study Sanctuary
My room used to be a disaster zone, and I couldn't focus there. So, I made some changes:
I found a quiet corner in the library that became my dedicated study spot.
I invested in good noise-cancelling headphones (game-changer!).
I decluttered my desk and only keep essential study materials there.
3. I Set Clear, Achievable Goals
Vague goals like "study for the test" weren't working. Now:
I set specific goals for each study session. For example, "Complete 20 practice questions for Chapter 3 in Organic Chemistry."
I use a planner to write down my daily and weekly goals.
I treat myself to my favourite coffee when I meet a big goal. It's amazing how motivating a latte can be!
4. I Embraced Active Learning
Passive reading used to put me to sleep. Literally. So I switched it up:
I create colourful mind maps for complex topics. My room is now filled with these visual aids!
I started a study group where we take turns teaching each other. Explaining mitosis to my classmates helped me understand it better than any textbook could.
I use Quizlet to make flashcards and practice with past exam questions.
5. I Tamed the Digital Beast
Instagram and TikTok were like drugs to me. Here's how I manage now:
I use the Forest app to block distracting websites during study time. Watching my virtual tree grow keeps me motivated.
My phone goes on "Do Not Disturb" and face-down during study sessions.
I limit my social media time to my longer breaks between study sessions.
6. I Prioritised My Health
I used to work ‘all-nighters’ fuelled by energy drinks. Spoiler alert: it didn't work. Now:
I aim for 7-8 hours of sleep each night. It's made a huge difference in my ability to focus and retain information.
I joined a campus running club. The endorphins from our tri-weekly runs help manage my stress.
I meal prep on Sundays to ensure I eat balanced meals throughout the week. No more study munchies!
7. I Use the "Just 5 Minutes" Trick
When I'm really not feeling motivated, I tell myself, "Just 5 minutes of study, then you can stop." Nine times out of ten, I end up studying for much longer.
8. I Found My Zen with Mindfulness
Exam anxiety used to paralyse me. Mindfulness has been a game-changer:
I use the Headspace app for a 10-minute meditation before heavy study sessions.
When I feel overwhelmed, I take a few deep breaths and focus on the present moment.
I practice gratitude by jotting down three things I'm thankful for each day. It helps keep things in perspective.
9. I Got an Accountability Buddy
My friend Sarah and I became study accountability partners:
We share our weekly study goals every Monday morning.
We have daily check-ins via text to see how we're progressing.
On Fridays, we have a virtual study session together, which helps us stay on track for weekend studying.
10. I Learned to Be Kind to Myself
This was perhaps the hardest but most important lesson:
I stopped beating myself up over imperfect study days. Instead, I try to learn from them.
I celebrate small wins, like finishing a tough chapter or improving my practice test scores.
I remind myself that progress, not perfection, is the goal.
Looking back, the journey from procrastination to productive studying wasn't always easy, but it was so worth it. My grades improved, and more importantly, so did my confidence and stress levels. Remember, everyone's path is different, so be patient with yourself as you find what works for you. You. can do this!
What strategies have worked for you? I'd love to hear about your experiences in the comments below!
Alex M obtained a first class Bachelor degree in Psychology, Biology and Chemistry from Nottingham University.
