Procrastination is something many people face, and it鈥檚 not uncommon to feel frustrated or guilty about it. Whether you鈥檙e postponing studying, assignments, or even personal tasks, you鈥檙e not alone in feeling this way. At university, with its deadlines, exams, and social pressures, it鈥檚 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鈥檛 about being lazy. Instead, it鈥檚 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鈥檙e 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鈥檚 important to note that procrastination isn鈥檛 a permanent state. It鈥檚 also a common issue many people face, and it鈥檚 not something to feel ashamed about.
You might notice that procrastination tends to happen more when you鈥檙e feeling stressed or overwhelmed. This can be especially true during exam season, when big assignments are due, or when you鈥檙e searching for placements or jobs. Recognising that you鈥檙e procrastinating is actually the first step toward moving past it.
What can you do to help now?
You don鈥檛 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 鈥渨ork on my essay for 30 minutes鈥� is much more manageable than 鈥渇inish my essay.鈥� 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鈥檙e finding it difficult to get started, try committing to just five minutes of work. Often, once you鈥檝e 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鈥檚 your phone, social media, or noise, and find ways to minimize them while you鈥檙e 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鈥檚 important to be compassionate toward yourself. Acknowledge that you鈥檙e human and that it鈥檚 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:
- gives simple, actionable steps for getting started on tasks. (5 minute watch)
- gives a quick explanation of why we procrastinate and how to break the habit. (3 minute watch)
- 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:
- 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.
- 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:
- hosted on the Be Well app discusses productivity and procrastination. (12 minute listen)
- 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 to help you understand procrastination and suggest personalised ways to combat it.
- Student Space: A national university support site explains how can help overcome procrastination.
- James Clear (Author of best seller of Atomic Habits) has a .
- The Centre for Clinical Intervention offers for managing 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鈥檚 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鈥檚 important to remember that it鈥檚 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鈥檛 happen overnight, but with patience and persistence, you鈥檒l get there.
This page was created in partnership with students and Student Support.