Procrastination is something many people face, and it’s not uncommon to feel frustrated or guilty about it. Whether you’re postponing studying, assignments, or even personal tasks, you’re not alone in feeling this way. At university, with its deadlines, exams, and social pressures, it’s easy to feel overwhelmed and stuck in a cycle of putting things off.

The good news is that there are steps you can take to break the habit and get back to being productive without the stress.

Why do you feel this way?

Procrastination often isn’t about being lazy. Instead, it’s usually a response to feelings like fear, anxiety, or perfectionism. It can also happen when a task feels too overwhelming or hard to start. You might find yourself putting something off because it feels too big to tackle, or maybe you’re unsure where to begin.

Some common reasons people procrastinate include:

• Feeling unsure of where to start
  
• Finding the task unappealing or overwhelming
  
• A lack of confidence in your abilities
  
• Getting easily distracted
  
• Feeling like the deadline is far away
  
• Lack of motivation
  
• Not fully understanding the task
  
• Health reasons, such as feeling tired or exhausted

It’s important to note that procrastination isn’t a permanent state. It’s also a common issue many people face, and it’s not something to feel ashamed about.

You might notice that procrastination tends to happen more when you’re feeling stressed or overwhelmed. This can be especially true during exam season, when big assignments are due, or when you’re searching for placements or jobs. Recognising that you’re procrastinating is actually the first step toward moving past it.

What can you do to help now?

You don’t need to figure it all out in one go start with small, manageable steps. Taking small steps can help reduce the overwhelm that comes with procrastination. Here are some tips that can make a big difference:

• Break tasks into smaller steps: Large tasks can feel overwhelming, which is why breaking them into smaller, more manageable chunks can help make them feel more achievable. Focus on one small part at a time and celebrate each step completed.
  
• Set realistic goals: Create specific, achievable goals for each task. Setting a goal like “work on my essay for 30 minutes” is much more manageable than “finish my essay.” This reduces the feeling of pressure and makes it easier to get started.
  
• Create a routine: Having a consistent daily routine can help you stay on track. Set regular times for studying or working on tasks, and try to stick to them as much as possible. A routine can help reduce procrastination by creating structure and building momentum.
  
• Use the "5-minute rule": If you’re finding it difficult to get started, try committing to just five minutes of work. Often, once you’ve started, it becomes easier to keep going. This helps overcome the initial resistance to starting a task.
  
• Be Playful: Scribble down unstructured notes, draw a mind map or jot down ideas. Be creative this is for your eyes only but will help get started.
  
• Remove distractions: Identify the things that tend to distract you, whether it’s your phone, social media, or noise, and find ways to minimize them while you’re working. This can help you stay focused and make progress.
• Be kind to yourself: Procrastination can lead to feelings of guilt and self-criticism, but it’s important to be compassionate toward yourself. Acknowledge that you’re human and that it’s okay to struggle sometimes. Treat yourself with the same understanding you would offer a friend.
  
• Brush up on your study skills: Improving your academic skills can help you work more efficiently and feel more confident in your abilities. Check out helpful resources to build those skills and make the process easier.
• Organise your space: A clean, tidy workspace can help clear your mind and reduce distractions. By making your environment more organised, you may feel more focused and ready to tackle your tasks.
• Work with others: If you find you stop working when your alone it may be that working with others helps focus your energy.

Videos to help you manage procrastination

These videos also offer helpful tips for overcoming procrastination:

• How to Stop Procrastinating gives simple, actionable steps for getting started on tasks. (5 minute watch)
  
• Understanding Procrastination gives a quick explanation of why we procrastinate and how to break the habit. (3 minute watch)
  
• Inside the mind of master procrastinator is a funny and insightful TedX talk about procrastination by Tim Urban. (14 minute watch)

Apps and tools you can use

There are several apps designed to help with time management and overcoming procrastination:

• Pomodoro timer on the Be Well app breaks your work into intervals (usually 25 minutes), followed by short breaks. This can help you stay productive while reducing the temptation to procrastinate.
  
• Forest is an app that helps you stay focused by growing a virtual tree while you work. If you leave the app to check social media, the tree dies.

Podcasts you can listen to

Listening to podcasts can help you better understand procrastination and how to overcome it:

• Overcoming Procrastination hosted on the Be Well app discusses productivity and procrastination. (12 minute listen)
  
• How to avoid being a procrastinator is a BBC Radio 4 podcast from Dr Piers Steel, an expert on procrastination who has spent his career trying to understand why people do it. (14 minute listen)

Helpful websites

Here are some useful websites to help you manage procrastination:

• Headspace has an interactive tool to help you understand procrastination and suggest personalised ways to combat it.
  
• Student Space: A national university support site explains how managing your time can help overcome procrastination.
• James Clear (Author of best seller of Atomic Habits) has a guide on how to stop procrastinating.
  
• The Centre for Clinical Intervention offers resources and workbooks for managing procrastination.
  
• Solving procrastination explores the different types of procrastination with separate guides for each.

People you can talk to

If you find that procrastination is still causing distress in your life, it’s okay to reach out for help. Here are some people who can support you:

• Your Academic Advisor can provide guidance on how to break down academic tasks clearly, which will help you to manage your workload and overcome procrastination.
• Your Peer mentor will be able to offer you some advice, after all they will have been in the same position as you.
• The Skills Centre will be able to provide support for improving your academic skills.

If you need to speak to a professional about your wellbeing our Student Support Advice Team are available and offer in person appointments.

Final thoughts

Procrastination can be tough, but it’s important to remember that it’s a common challenge. With the right strategies, self-compassion, and support, you can begin to break the cycle and build healthier habits.

Take small steps, be kind to yourself, and reach out when you need help. Overcoming procrastination doesn’t happen overnight, but with patience and persistence, you’ll get there.

This page was created in partnership with students and Student Support.