Procrastination: the art of doing everything except the thing you’re supposed to be doing. Suddenly, dusting shelves becomes urgent, organising your spice rack feels essential, and the pile of work glaring at you from the corner of your desk… well, that can wait, can’t it?
We’ve all been there. Procrastination doesn’t discriminate. Whether you’re writing a dissertation, prepping for a presentation, or simply trying to get started on that essay you swore you’d begin two weeks ago, procrastination has a way of sneaking in and taking over.
But why do we procrastinate? And more importantly, how do we stop?
Why Do We Procrastinate?
It’s not because we’re lazy. In fact, many procrastinators are actually overthinkers. We put things off for several reasons, including:
- Fear of failure – What if you put in all that effort and it still doesn’t work out? It’s easier to avoid trying than to risk the disappointment, right? (Spoiler: wrong.)
- Overwhelm – Big tasks, like writing an entire dissertation, can feel so enormous that you don’t even know where to start. So, you don’t.
- Perfectionism – If it can’t be perfect, why start at all? (Newsflash: perfection is overrated.)
- Boredom or lack of motivation – Sometimes the work is just… well, boring. Writing about medieval farming techniques might not exactly spark joy.
- Instant gratification – Why write 2,000 words today when you could scroll Instagram, binge-watch your favourite series, or reorganise your socks?
The problem is that procrastination feeds itself. The longer you avoid the task, the bigger and scarier it seems, and the harder it becomes to start.
How to Break the Cycle
The good news? Procrastination is not a life sentence. You can break the cycle, regain your focus, and even (dare I say it?) enjoy ticking tasks off your to-do list. Here are some strategies to try:
1. Start small
Big tasks are intimidating. Instead of thinking, “I need to write my whole dissertation,” focus on something small, like writing a single paragraph or even brainstorming ideas. Baby steps are still steps.
2. Use a timer
Enter the Pomodoro Method: work for 25 minutes, then take a 5-minute break. Repeat. You’ll be amazed how much you can accomplish in a focused 25-minute sprint. Plus, knowing a break is just around the corner makes it easier to dive in.
3. Allow yourself a messy start
Perfection is the enemy of progress. It’s fine if your first draft is absolute chaos. You can’t edit a blank page, so get something – anything – down on paper. You can tidy it up later.
4. Reward yourself
Dangle a carrot. Finished outlining that chapter? Treat yourself to a coffee, a walk, or a guilt-free 10 minutes on TikTok. Rewards keep the process enjoyable and give you something to look forward to.
5. Eliminate distractions
Yes, I’m looking at you, phone. Put it in another room if you have to. Create a workspace that helps you focus, whether that’s a quiet library or your desk at home (preferably without the TV on).
6. Get an accountability buddy
Find someone who will hold you to your commitments – whether that’s a friend, colleague, or coach. Sometimes, just knowing someone will ask, “How’s that chapter coming along?” is enough to keep you on track.
7. Be kind to yourself
Procrastination happens. It’s part of being human. Don’t waste energy beating yourself up over it – instead, focus on what you can do today to make progress.
Why Procrastination Isn’t All Bad
Here’s the plot twist: procrastination isn’t entirely evil. Some of the most brilliant ideas come when we’re doing something completely unrelated to our work. Ever noticed how solutions often pop into your head in the shower or while you’re on a walk? That’s your brain working in the background.
The key is to balance this “productive procrastination” with intentional effort. Use procrastination as a tool for creativity, not as an excuse to avoid your responsibilities.
Final Thoughts
Procrastination is a sneaky beast, but it’s not invincible. By understanding why you procrastinate and using strategies to overcome it, you can take back control of your time – and your to-do list.
The next time you catch yourself avoiding your work, don’t panic. Take a deep breath, pick one small task to start with, and remind yourself that progress – no matter how small – is still progress.
If you’re feeling stuck or overwhelmed, I’m here to help. As an academic coach, I’ve worked with countless students to beat procrastination, build good habits, and stay on track with their goals. Let’s chat! Book a free introductory session today via my website: phaircoaching.com.
Remember, you’ve got this – and the sooner you start, the sooner you’ll finish!