Procrastination: The Basics

What is procrastination? 

Procrastination is the act of putting things off or choosing to do something you prefer to do instead of the actual project, chore or work you need to do. It's a common challenge for college students, with about 80-95% of students reporting that they procrastinate (Steel, 2003). 

Is it bad? 

There is a lot of negativity around the idea of procrastination, but ultimately it comes down to personal preference and the effectiveness of your choices. Are you choosing to put something off because that strategy works for you? Or do you feel unable to get to work on things when you want to, so procrastination feels like a problem to address? 

Clock and calendar
Person at their desk scrolling on their phone

Why do we do it? 

Research shows there are lots of reasons why we procrastinate, including self-doubt about performance (Burns, 1993), low-frustration tolerance (a tendency to give up if the work feels too difficult) (Ellis & Knaus, 1977), and believing myths like "I work better under pressure" (Cuseo, Fecas & Thompson, 2007). Developing a few techniques to help counteract procrastination, or dedicating time early on to counteract procrastination, can help you develop tools you’ll use well beyond college as you encounter work and obligations that require your timely attention. 

5 Tips for Addressing Procrastination 

  1. Identify procrastination tendencies. Recognize your common procrastination activities and plan ahead. Set aside specific times for each task you need to accomplish and pay attention when you get distracted. When distraction happens, redirect yourself to the reasons you want to complete the task now. 
  1. Make it easy to start. Reduce possible procrastination moments by making it easy to get to work. Arrange your study space before dinner so you can return to it ready-to-go after dinner. Lay out your workout clothes the night before so they're easy to put on the next day.  
  1. Make it harder to procrastinate. Once you identify the things you tend to gravitate towards when you’re stressed, find ways to make it harder to get to those distractions. For example, put your phone in another room.   
  1. Develop if-then statements. Use your observations to create new scripts and rules for yourself. "If I notice I’m busy cleaning my apartment when I should be working on a paper, then I’ll check my calendar to see when I’ve scheduled time for cleaning." "If I’m distracted at home, then I’ll leave my apartment and work outside."
  1. Build a plan. Set clear goals and use a weekly schedule and to-do list to stay organized and stay committed to completing your tasks. If needed, leave notes about why it’s important to complete the task when you schedule it and the cost of procrastinating.