According to the American Psychological Association, around 80 to 95% of college students are habitual of procrastinating regularly. Overcoming procrastination and improving study habits requires a combination of self-awareness and structured techniques. Students must also be willing to discipline themselves.
To improve your study habits, you have to start small, stay consistent, and watch your academic performance improve. Sometimes, the progress will be great and other times, you will feel that you are lagging behind. It’s okay to accept the change and acknowledge the progress because it is not a linear process.
In this article, we have discussed the top nine science-backed strategies that can help you reduce procrastination and make studying a more productive and less stressful experience.
Let’s discuss the techniques to overcome procrastination in further depth now.
How to Overcome ADHD Procrastination?
Procrastination in individuals with ADHD is often linked to difficulties with focus, impulsivity, and initiating tasks. According to The ADHD Centre, people with ADHD tend to procrastinate more frequently than those without the condition. For students, particularly those undertaking demanding projects such as dissertations, professional support can be beneficial. High-quality dissertation writing services in the UK can provide the guidance and structure needed to help students with ADHD complete their work efficiently and on schedule.
To manage ADHD procrastination, you can use external tools like timers, planners, and reminders. Some more tips that will be helpful are listed here:
- You have to break work into tiny steps because microtasking feels less overwhelming.
- Body-doubling (working with someone present) can effectively boost accountability.
- Gamifying tasks by setting challenges or rewards can help you maintain interest.
- Actively work to reduce distractions by creating a structured workspace.
- Medication or therapy, such as cognitive behavioural therapy (CBT), may also be helpful for you.
Finally, you must focus on building self-awareness and then try to understand your productivity peaks and schedule tasks accordingly. ADHD-friendly strategies are the best make it easier to start and complete tasks without unnecessary delays.
How To Overcome Procrastination And Improve Study Habits? 9 Science-Backed Techniques
Procrastination is a common struggle among students that often ends up leading to stress, poor performance, and last-minute cramming. Overcoming it requires students to understand its psychological roots. Also, they need to apply effective and research-backed strategies to get rid of it.
The nine proven techniques to help you stop procrastinating and develop better study habits are shared below:
1. Use the Pomodoro Technique
This technique is a time management strategy that can effectively improve your focus and prevent all kinds of burnout. It involves studying for 25 minutes and then taking a 5-minute break. Once you have completed four cycles, you should take a longer break (15–30 minutes). Research shows that working in short bursts can easily improve concentration and motivation, which further results in making tasks feel less overwhelming.
2. Break Tasks into Smaller Steps
One of the biggest reasons for procrastination is students feeling overwhelmed. So, breaking large tasks into smaller and manageable steps makes them quite easier to start. For example, instead of writing “Study for the exam,” you can break it down into specific steps like “Review chapter one,” “Summarise key points,” and “Practice past questions.” Like this, the completion of small tasks can build momentum and reduce resistance on your part.
3. Set Specific and Realistic Goals
Vague goals like “Study more” are going to be ineffective for you. Instead, you can set SMART goals, i.e. Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “Study biology for 30 minutes every evening and complete five practice questions” can be considered a clear and achievable goal. If you set concrete goals, you can increase your motivation and accountability for study purposes.
4. Implement the Two-Minute Rule
According to the Two-Minute Rule, if a task is going to take less than two minutes, you must do it immediately. For bigger tasks, you can go for it by committing just two minutes. This tricks your brain into overcoming the initial resistance to starting. Often, once you begin, you’ll feel motivated to keep going. This method is particularly considered effective for overcoming inertia and building productive study habits.
5. Create a Distraction-Free Study Environment
Often, a cluttered, noisy, or distracting environment can make studying difficult. That is why you should go for getting a well-organised study space which can further improve focus and efficiency. You must keep your desk tidy and turn off unnecessary notifications. Not only that, but also use the notification blockers if you are getting bothered. If noise is an issue, you can try white noise or instrumental music to improve concentration.
6. Use Implementation Intentions (“If-Then” Planning)
Implementation intentions are used to help link specific situations to actions. So, instead of saying, “I’ll study later,” you can use an “If-Then” plan:
“If it’s 7 PM, then I will study for 30 minutes.”
This technique is going to create automatic responses to triggers which will end up reducing procrastination and making studying a habit. When you practice this regularly, you will see that this strategy significantly increases follow-through on tasks.
7. Apply the Parkinson’s Law
Parkinson’s Law mentions that “work expands to fill the time available for its completion.” So, if you give yourself unlimited time to complete a thing, you’re more likely to procrastinate. That is why you should set artificial deadlines for the purpose of creating a sense of urgency. For example, instead of studying for “as long as needed,” you can always set a deadline like “Finish summarising chapter three by 8 PM.” This will always boost efficiency and prevent unnecessary delays that you may face when completing your work.
8. Reward Yourself for Progress
Positive reinforcement is a top-tier way to strengthen good habits. So, you must know that rewarding yourself for completing study sessions can make studying more enjoyable. The reward doesn’t have to be big; keep in mind that it could be watching a short video, enjoying a snack, or taking a break to do something you like. Dopamine, the brain’s reward chemical, is automatically going to increase motivation when you associate studying with positive outcomes.
9. Develop a Growth Mindset
Many students procrastinate due to fear of failure or perfectionism. A growth mindset which is linked to the belief that intelligence and abilities can be improved with effort, can also reduce this fear. So, instead of thinking, “I’m bad at maths,” you can go for reframing it as “I can get better with practice.” Studies by psychologist Carol Dweck also show that students with a growth mindset are more resilient and less likely to procrastinate.
How to Overcome Laziness and Procrastination?
To overcome procrastination and laziness, you can break the tasks into smaller steps and set achievable goals for yourself. Also, for that purpose, you must eliminate distractions and keep rewarding yourself for progress. According to Mind Tools, procrastination is often wrongly confused with laziness, but they are very different.
Some of the most helpful tips and tricks that can assist you in overcoming your procrastination and laziness are listed down below:
- You can divide the project into smaller and more manageable chunks.
- You must focus on the completion of one task at a time for the purpose of building momentum and avoiding feeling overwhelmed.
- Following the ‘one-minute principle’ can encourage you to start a task for just a minute which often leads students to complete it.
- The goals you set for yourself should be SMART and realistic.
- No matter how small your accomplishments are, you must try to reinforce to positive behaviour inside yourself.
- With that, you must also eliminate all the distractions that contribute to your procrastination and laziness.
- You must also get into the habit of rewarding yourself for completing the projects and making progress.
How to Overcome Anxiety and Procrastination?
Anxiety-driven procrastination is the result of fear of failure, perfectionism, or feeling overwhelmed. When you want to combat it, you can always start with small, low-pressure actions because just five minutes of work can reduce anxiety. Some tips to follow are here:
- You must focus on reframing the tasks as opportunities rather than threats.
- Practice mindfulness and deep breathing if you want to stay present.
- Do not delay when it comes to setting realistic goals and avoid all-or-nothing thinking.
- You can also use grounding techniques, like the 5-4-3-2-1 method if you want to calm racing thoughts.
- It is always important to seek support from friends, therapists, or mentors.
- You must reward progress, not perfection because each step forward matters.
- With time, reducing avoidance and taking action will weaken the cycle of anxiety and procrastination for you.
How to Overcome Chronic Procrastination?
We have taken some pieces of advice from Very Well Mind to help you overcome the chronic procrastination that can take a toll on your health and well-being. Studies suggest that chronic procrastination can increase your symptoms of stress, depression and anxiety. It is also greatly connected to different cardiovascular diseases, greater loneliness and other unhealthy lifestyle behaviours.
The possible solutions related to overcoming of chronic procrastination are listed below:
1. Psychotherapy
There is no specific solution for chronic procrastination but to some extent, psychotherapy can assist you in understanding the root cause of your procrastination. A mental health professional or a therapist can teach you about different coping mechanisms that assist you in combating procrastination. It is also used for the treatment of ADHD. It does not matter if you have been diagnosed with ADHD or not; you can improve your time management and organisational skills using this method.
2. Medication
If you have ADHD, you might get some sort of recommendations from a licensed medical professional or a doctor. Such medications are ideal if students want to improve your concentration and focus. Of course, such medications also have their side effects but they are quite helpful in overcoming procrastination. The side effects include loss of appetite, more heart rate, sleep issues and irritability. You should ensure to talk to an experienced doctor when going for such medications.
How to Overcome Depression and Procrastination?
When you are living with depression, you might have a hard time completing all the tasks when you need to finish them, and even initiating them. It is quite natural to procrastinate and delay things once in a while but when it becomes a habit, it is not easy to get rid of it. Often, the people who are facing depression feel the need to procrastinate doing things.
According to Psych Central, procrastination is not one of the formal symptoms of mental health diseases or depression. Some of the actionable tips to overcome procrastination when you are facing depression tendencies are the following:
- You should engage in some mood-shifting activities.
- To start something, you should work on focusing on the start.
- The incentives can help in overcoming the lack of motivation and create possible positive reinforcement for your work.
- You should also focus on getting other people involved when you are working on an important project.
- If you have to do something important but you are unsure if you will be able to complete it or not, you can outsource it.
Everyone can procrastinate tasks, but it takes effort to break this habit and engage in the activities that result in productive results. When you live with depression, some symptoms can scream about the habit of procrastination. The low energy and poor regulation of emotions can contribute to a cycle of negative emotions.
How to Overcome Fear and Procrastination?
If you want to overcome procrastination and fear, you will have to start with identifying the underlying fears, such as perfectionism or the fear of failure. The ideal thing to do will be to divide the tasks into smaller steps and set realistic goals for yourself. You can also practice forgiveness and self-compassion.
Some other strategies to keep in mind when you want to overcome procrastination and fear are listed below:
- Since procrastination is often a symptom of underlying fears, you have to recognise the connection first.
- You must also take your time to understand the root causes of your procrastination and the specific fears that are holding you back.
- After that, you have to break down tasks for yourself and set realistic goals.
- Once you have identified the goals, you have to take action and overcome all the inertia.
- Be kind to yourself during all of this and avoid negative self-talk at all costs.
- You should turn off your notifications, find a quiet space and limit all your social media access.
- Don’t forget to talk to someone and share your struggles with a trusted family member or friend.
- You can also connect with others who are facing similar kinds of challenges and work with someone who can help you stay on track and hold you accountable.
How to Overcome GMAT Procrastination?
According to MBA.com, the GMAT stands for the Graduate Management Admission Test, is a standardised test that many business schools use worldwide to evaluate the aptitude of applicants for their graduate management programs. It checks their skills in analytical, verbal, quantitative and data literacy skills.
From e-GMAT, here are some of the guidelines to overcome the procrastination which most applicants face:
- Get all the study material together.
- Put forward the smallest possible step in the direction of your dreams.
- Don’t forget to be kind to yourself.
- You should also attend a free GMAT session to learn more about it.
- It should also be good if you go for a diagnostic test.
- If you do want to procrastinate, schedule that time for yourself.
- You can also make a study plan for your GMAT exam.
- Focus on quick assignment writing before the deadlines run out.
- Lastly, you must not forget to make a daily schedule and keep yourself accountable for all the activities.
How to Overcome Procrastination as a Student?
To beat procrastination, you will have to focus on creating a study plan with realistic goals. Try breaking the tasks into smaller steps and setting deadlines. Some quick tips to follow are listed here:
- Use the Pomodoro Technique, where you study for 25 minutes and after that, you take a 5-minute break.
- You must eliminate distractions and keep your phone away or use productivity apps.
- Don’t forget to stay accountable by telling a friend or using a planner.
- It is also helpful to reward yourself after completing tasks to reinforce good habits.
- You must also prioritise self-care, i.e. getting adequate sleep, exercise, and nutrition,which can improve your focus.
Finally, developing a growth mindset is also important where remind yourself that progress, not perfection, matters. With consistency, you’ll be successful in building discipline and reducing procrastination over time.
What Is The True Meaning Of Procrastination?
According to Very Well Mind, procrastination is the act of putting off tasks until the last minute arrives or when the deadline is over. It is always tempting for humans to put off the tasks that we do not enjoy doing. It is not about the issue of time management but a failure in the self-regulation processes because humans tend to act irrationally due to it. They keep putting off things even though they are usually fully aware that such delays can lead to negative consequences.
As per the same source, 75% of college students admit to being habitual procrastinators. No matter how committed and well-organised you are, chances are that you are always going to waste time on trivial pursuits and the things that do not matter.
How to Overcome Procrastination Psychology?
Psychologically, procrastination stems from fear, perfectionism, or lack of motivation. So, if you want to overcome it, start by identifying your emotional triggers. If fear of failure stops you, focus on reframing mistakes as learning experiences.
Dopamine-driven motivation is also helpful, so break tasks into rewarding, achievable goals. You can also use implementation intentions where you plan when, where, and how you’ll complete tasks. Overcoming decision paralysis by making quick choices rather than overthinking can also help you overcome procrastination.
Furthermore, self-compassion also helps. So, instead of guilt, you should acknowledge struggles and refocus. Lastly, change your environment and relocate to a place where you can study in a productive space free from distractions. Psychological strategies like these can make task initiation easier and reduce procrastination for you in the long run.
What Is The Root Of Procrastination?
As per The New York Times, the etymology of the word ‘procrastination’ has been taken from the Latin verb ‘procrastinare’ which means delaying things till tomorrow. It is not about something that one keeps on delaying voluntarily, but about the things that one puts off to do later. Often, such people are perfectionists who want to finish every task in the most aesthetically pleasing manner.
According to Psychology Today, procrastination is closely linked to the process of rumination or getting fixated on negative thoughts. It usually reflects how a person struggles with the issues that need self-control. Often, it is linked with the process of self-deception where the procrastinators are well aware of their habits but they need even more efforts to complete the tasks that are present in front of them.
10 Best Books To Overcome Procrastination
You can even break the habit of procrastination by reading the best books written on this subject. Students sometimes even suffer from creative procrastination and they do not seem to get over the hiatus. The best books that can help you overcome that feeling of procrastination are the following:
- The Power of Now by Eckhart Tolle
- The Willpower Instinct by Kelly McGonigal
- Eat That Frog
- Deep Work
- The War of Art
- The Power of Habit
- The ONE Thing
- Show Your Work
- Atomic Habits
- The Obstacle Is the Way
30-Day Plan To Overcome Procrastination
If you want to combat procrastination, the following 30-day plan can help you build some positive habits and foster a sense of self-compassion. If you follow this approach, you can easily get over the habit of delaying things and doing harm to your own self. The following structured approach can help you in getting your desired results:
Week 1: Setting the Foundation
- Day 1-3: You shall spend these days identifying the procrastination triggers and developing a plan to address them.
- Day 4-7: Here, you have to break down the larger tasks into manageable and small steps and prioritise them.
Week 2: Building Momentum
- Day 8-10: Here, you can use the ‘5-minute rule’ or ‘2-minute rule’ to jumpstart your tasks and focus on just doing the activities right away.
- Day 11-14: To improve your productivity and focus, do not forget to use the Pomodoro technique.
Week 3: Cultivating Habits
- Day 15-18: During this time, you can focus on eliminating all kinds of distractions and creating a conducive workspace for yourself.
- Day 19-22: Here, you can practice quite a lot of self-compassion and mindfulness. It is important to cultivate new habits.
Week 4: Reinforcing Success
- Day 23-26: At this point, you have to reward yourself for your accomplishments and celebrate all the small wins.
- Day 27-30: Here, you have to reflect on your progress and adjust the plan in the way you need to do it. After that, you can continue building your habits.
This entire structured plan can serve as a way to overcome procrastination and improve your focus on studies or work in the office environment. To achieve your desired results quicker, you should design a specific area where you sit and practice bringing a change in your habits. You must not forget to reflect on the progress you have made and identify the areas that need improvement.
Conclusion
We have now explored in detail the top 9 science-backed techniques to overcome procrastination and laziness for students. Following these biblical ways to overcome procrastination, you can effectively improve your focus and increase your productivity. Students can benefit greatly from the tips that we have discussed in this article.
However, if the deadline is looming over your head and you still have quite a lot to cover, you must get help from professional dissertation writing agencies in the UK. These companies have a team of experienced academic helpers who can assist the students in fulfilling the academic requirements of their papers.
Lastly, if you feel like your procrastination is getting out of hand, you should not delay talking to a mental health professional. Remember that you can cure the issue before it gets too late. Also, as a student, you must not delay working on your procrastination as it may affect your studies.
Author Bio
Liam Savage is an experienced dissertation writer with nine years of experience helping students conquer procrastination and tackle their academic challenges. When he’s not guiding others to success, you can find him lost in a good book and exploring new ideas. Liam believes that every student has the potential to shine, and he’s dedicated to making the writing process a little less daunting and a lot more enjoyable for his students.
Leave a Reply