Menu
“Just one more video on youtube” “Now it’s 8:55, I’ll start at 9:00” Do these sentences sound familiar? Working and studying require a lot of energy, and sometimes you find yourself doing something else instead. Why? well, it is easy to concentrate while doing what you like (the new Kdrama, your favorite team match, that funny video on YouTube). Yet, when it comes to demanding duties it is harder to focus. Many things can bring you to procrastinate. In this article, we will analyze some causes of procrastination, and simple tips to avoid it.
Procrastination is something that students face at some point. During everyone’s university career there are difficult exams, challenging trials, and other extracurricular duties. The more the challenge becomes demanding, the more there is the risk of failing in the attempt. Someone can find relief in postponing commitments later, telling themselves that there is always tomorrow, or that they do better under pressure.
How can you avoid this mental trap?
Deal with anxiety
First of all, check your anxiety. When you know that in less than a month (or worse a week) you have to deliver your assignment, you may experience concern and discomfort. Watching a YouTube video, reading another chapter from that novel are short-term solutions to avoid the anxiety, but they will be detrimental in the long term. Of course, being able to say “I didn’t work hard enough, that’s why I didn’t pass the exam. Next time I study more and pass it” is a good excuse to safeguard your self-esteem and fuel procrastination. To stop this vicious circle, you can start thinking differently. Try to think “The exam is challenging, but I’ll do my best.” or “The earlier I’ll start the earlier I can finish”. Once you start studying, you will find out that your anxiety also decreases quickly, and you will give your best effort.
Check out your excuses
It is common to think “I’ll do it tomorrow, today I don’t have the right concentration”, “I study better when the deadline is near”, “Today I deserve to relax, tomorrow I will be rested, and I will study better”. We all know we used these pretexts at least once. At the same time, if you think about it, it’s easy to recognize these kinds of excuses. It can be helpful to be aware of what you usually choose (everyone has the favorite ones) to identify them when they appear. Try to note down your usual justifications and try to figure out what generated them. Did you wake up late? Are you scared about the exam? After that, reverse the excuse to your advantage. For example, instead of thinking “I relax today and study tomorrow” try thinking “until I’m done, I will not be able to relax well”.
On the other side, do not be too harsh with yourself. Be considerate to yourself as much you would be to a friend of yours. If sometimes you procrastinate, think that you are not the first person to do it. Nor will you be the last. If you use a little indulgence, especially about past situations, you can focus on the current duty. Use the past to learn the lesson, and apply it in the future.
Watch out about open tasks
Much of the stress in our lives is related to open issues. Even if you are not aware of it, some unsolved problems are draining your mental and physical energy right now. Remember your commitment and finish the important tasks! It is not necessary to complete everything you start, that would be unrealistic. Start completing the crucial tasks you start, both your body and your mind will thank you.
Self-rewarding
Use the things you may enjoy doing as an incentive to do the things you need to do. Research indicates that recompense is more effective than punishment for improving performance. In addition, rewards can pinpoint the way to success, and generate a virtuous circle in which you can improve step by step. One reward for each step you need to achieve your goal.
But be careful about how you decide your rewards. It is good to use the things you already do to procrastinate as a way to reward yourself. For example “if I finish the chapter, I can watch the new episode I was waiting for”. Anyway, it is better if you find a new way to relax and enjoy your spare time when you finish your job. Sometimes old or expected rewards are not as effective as something new when it comes to pushing you to move forward.
Planning or acting?
Preparation is the key to success, but if you continue to plan without ever starting, you will never finish your tasks. A perfect plan can give you a great sense of control but, in reality, every time you postpone what you have to do, you lose precious time.
Furthermore, procrastination can also arise from a conflict between what you think and what you (don’t) do. Thinking carefully about your plan can help you, but also practical actions can boost your self-esteem. Every time you act, every time you make a decision, you send a clear signal: “I am an acting person”. There is nothing better to improve your self-esteem.
Focus on the first step
When you define a goal, thinking about the amount of work you have to do can be stressful. Too many hours to study, too many assessments to do, too much… A common reaction is to put secondary duties in front of the crucial task. And you find yourself washing the dishes instead of studying for your next exam. To avoid this trap, you need to focus on the present, on the first step. Once you begin, and you manage to defeat the initial dullness, everything will flow more easily. At this point, you just have to move on to the next step, and the next one. One step at a time, to your goal.
Hard things first.
Starting from the most challenging activities is not only an excellent time management technique, but it is also an exceptional tool to combat procrastination. Whether it is studying a chapter, completing a report, or making that phone call, learn to do this activity first in your day. Tackling the tough activities first will make you feel good about yourself and make the rest of the day an easy stroll.
These are some activities that can support you to fight procrastination. If you still think you need support, do not hesitate to contact the counseling service and watch our webinar on the VNUK counseling service site.
