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What Is Procrastination?

Putting off tasks we don't enjoy is common, despite the consequences

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Why Do You Procrastinate?

Types of procrastination.

• The Negative Impact
• Strategies to Stop

Procrastination is the act of delaying or putting off tasks until the last minute, or past their deadline. Some researchers define procrastination as a "form of self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences."

According to Joseph Ferrari, a professor of psychology at DePaul University in Chicago and author of "Still Procrastinating: The No Regret Guide to Getting It Done," around 20% of U.S. adults are chronic procrastinators.

No matter how well-organized and committed you are, chances are that you have found yourself frittering away hours on trivial pursuits (watching TV, updating your Facebook status, shopping online) when you should have been spending that time on work or school-related projects.

Whether you're putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can have a major impact on your job, your grades, and your life.

In most cases, procrastination is not a sign of a serious problem. It's a common tendency that most people give in to at some point or another.

Remember that time that you thought you had a week left to finish a project that was really due the next day? How about the time you decided not to clean up your apartment because you "didn't feel like doing it right now?"

We often assume that projects won't take as long to finish as they really will, which can lead to a false sense of security when we believe that we still have plenty of time to complete these tasks.

One of the biggest factors contributing to procrastination is the notion that we have to feel inspired or motivated to work on a task at a particular moment.

The reality is that if you wait until you're in the right frame of mind to do certain tasks (especially undesirable ones), you will probably find that the right time simply never comes along and the task never gets completed.

The following are a few other factors that cause procrastination.

Researchers suggest that procrastination can be particularly pronounced among students. A 2007 meta analysis published in the Psychological Bulletin found that a whopping 80% to 95% of college students procrastinated on a regular basis, particularly when it came to completing assignments and coursework.  

According to researchers, there are some major cognitive distortions that lead to academic procrastination.   Students tend to:

• Overestimate how much time they have left to perform tasks
• Overestimate how motivated they will be in the future
• Underestimate how long certain activities will take to complete
• Mistakenly assume that they need to be in the right frame of mind to work on a project

Present Bias

The present bias is a phenomenon observed in human behavior that may result in procrastination. The present bias means that we tend to be motivated more by immediate gratification or rewards than we are by long-term rewards. This is why it feels good in the moment to procrastinate.

For example, the immediate reward of staying in bed and watching TV is more appealing than the long-term reward of publishing a blog post, which would take much longer to accomplish.

Procrastination can also be a result of depression . Feelings of hopelessness , helplessness, and a lack of energy can make it difficult to start (and finish) the simplest task. Depression can also lead to self-doubt . When you can't figure out how to tackle a project or feel insecure about your abilities, you might find it easier to put it off.

Obsessive-Compulsive Disorder (OCD)

Procrastination is also pretty common in people with obsessive-compulsive disorder . One reason is that OCD is often linked with maladaptive perfectionism, which causes fears about making new mistakes, doubts about whether you are doing something correctly, and worry over others' expectations of you.

People with OCD also often have a propensity toward indecision, causing them to procrastinate rather than make a decision.

Many adults with attention-deficit/hyperactivity disorder (ADHD) struggle with procrastination. When you're so distracted by outside stimuli, as well as internal thoughts, it can be hard to get started on a task, especially if that task is difficult or not interesting to you.

Is Procrastination a Mental Illness?

Procrastination itself is not a mental illness. But in some cases, it may be symptomatic of an underlying mental health condition such as depression, OCD, or ADHD.

We often come up with a number of excuses or rationalizations to justify our behavior. According to researchers, there are 15 key reasons why people say they procrastinate:

• Not knowing what needs to be done
• Not knowing how to do something
• Not wanting to do something
• Not caring if it gets done or not
• Not caring when something gets done
• Not feeling in the mood to do it
• Being in the habit of waiting until the last minute
• Believing that you work better under pressure
• Thinking that you can finish it at the last minute
• Lacking the initiative to get started
• Blaming sickness or poor health
• Waiting for the right moment
• Needing time to think about the task
• Delaying one task in favor of working on another

Press Play for Advice On Completing Tasks

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to get tasks done with a science-backed trick known as 'temptation bundling.' Click below to listen now.

Follow Now : Apple Podcasts / Spotify / Google Podcasts

Some researchers classify two types of procrastinators: passive and active procrastinators.

• Passive procrastinators : Delay the task because they have trouble making decisions and acting on them
• Active procrastinators : Delay the task purposefully because working under pressure allows them to "feel challenged and motivated"

Others define the types of procrastinators based on different behavioral styles of procrastination, including:

• Perfectionist : Puts off tasks out of the fear of not being able to complete a task perfectly
• Dreamer : Puts off tasks because they are not good at paying attention to detail
• Defier : Doesn't believe someone should dictate their time schedule
• Worrier : Puts off tasks out of fear of change or leaving the comfort of "the known"
• Crisis-maker : Puts off tasks because they like working under pressure
• Overdoer : Takes on too much and struggles with finding time to start and complete task

Procrastinators vs. Non-Procrastinators

"Non-procrastinators focus on the task that needs to be done. They have a stronger personal identity and are less concerned about what psychologists call 'social esteem'—how others like us—as opposed to self-esteem which is how we feel about ourselves," explained Dr. Ferrari in an interview with the American Psychological Association (APA).  

According to psychologist Piers Steel, people who don't procrastinate tend to be high in the personality trait known as conscientiousness , one of the broad dispositions identified by the Big Five theory of personality. People who are high in conscientiousness also tend to be high in other areas including self-discipline, persistence, and personal responsibility.

The Negative Impact of Procrastination

It is only in cases where procrastination becomes chronic and begins to have a serious impact on a person's daily life that it becomes a more serious issue. In such instances, it's not just a matter of having poor time management skills, it's a major part of their lifestyle.

Perhaps they pay their bills late, don't start work on big projects until the night before the deadline, delay gift shopping until the day before a birthday, and even file their income tax returns late.

Unfortunately, this procrastination can have a serious impact on a number of life areas, including a person's mental health and social, professional, and financial well-being:

• Higher levels of stress and illness
• Increased burden placed on social relationships
• Resentment from friends, family, co-workers, and fellow students
• Consequences of delinquent bills and income tax returns

How to Overcome Procrastination

You might find yourself wondering, How can I stop procrastinating?

Fortunately, there are a number of different things you can do to fight procrastination and start getting things done on time. Consider these your procrastination exercises:

• Make a to-do list : To help keep you on track, consider placing a due date next to each item.
• Take baby steps : Break down the items on your list into small, manageable steps so that your tasks don’t seem so overwhelming.
• Recognize the warning signs : Pay attention to any thoughts of procrastination and do your best to resist the urge. If you begin to think about procrastinating, force yourself to spend a few minutes working on your task.
• Eliminate distraction : Ask yourself what pulls your attention away the most—whether it's Instagram, Facebook updates, or the local news—and turn off those sources of distraction.
• Pat yourself on the back : When you finish an item on your to-do list on time, congratulate yourself and reward yourself by indulging in something you find fun.    

Prem R, Scheel TE, Weigelt O, Hoffmann K, Korunka C. Procrastination in daily working life: A diary study on within-person processes that link work characteristics to workplace procrastination . Front Psychol . 2018;9:1087. doi:10.3389/fpsyg.2018.01087

American Psychological Association. The Psychology of Procrastination: Why People Put Off Important Tasks Until the Last Minute . 2010.

Bisin A, Hyndman K. Present-bias, procrastination and deadlines in a field experiment . Games and Economic Behavior. 2020;119:339-357. doi:10.1016/j.geb.2019.11.010

Steel P. The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure . Psychol Bull . 2007;133(1):65-94. doi:10.1037/0033-2909.133.1.65 

Ferrari, Joseph & Johnson, Judith & McCown, William. (1995). Procrastination and Task Avoidance - Theory, Research and Treatment . doi: 10.1007/978-1-4899-0227-6

Beutel ME, Klein EM, Aufenanger S, et al. Procrastination, distress and life satisfaction across the age range - A German representative community study .  PLoS One . 2016;11(2):e0148054. doi:10.1371/journal.pone.0148054

Limburg K, Watson HJ, Hagger MS, Egan SJ.  The relationship between perfectionism and psychopathology: A meta-analysis .  J Clin Psychol.  2017;73(10):1301-1326. doi:10.1002/jclp.22435

Altgassen M, Scheres A, Edel MA.  Prospective memory (partially) mediates the link between ADHD symptoms and procrastination .  Atten Defic Hyperact Disord . 2019;11(1):59-71. doi:10.1007/s12402-018-0273-x

Tuckman BW, Abry DA, Smith DR. (2008). Learning and Motivation Strategies: Your Guide to Success (2nd ed.). Upper Saddle River, NJ: Pearson Prentice Hall.

Zohar AH, Shimone LP, Hen M. Active and passive procrastination in terms of temperament and character .  PeerJ . 2019;7:e6988. doi:10.7717/peerj.6988

American Psychological Association. The first step to overcoming procrastination: Know thyself .

Svartdal F, Nemtcan E. Past negative consequences of unnecessary delay as a marker of procrastination . Front Psychol. 2022;13. doi:10.3389/fpsyg.2022.787337

Schrager S, Sadowski E. Getting more done: Strategies to increase scholarly productivity .  J Grad Med Educ . 2016;8(1):10-13. doi:10.4300/JGME-D-15-00165.1

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Daniel Wong

30 Tips to Stop Procrastinating and Find Motivation to Do Homework

Updated on June 6, 2023 By Daniel Wong 44 Comments

To stop procrastinating on homework, you need to find motivation to do the homework in the first place.

But first, you have to overcome feeling too overwhelmed to even start.

You know what it feels like when everything hits you at once, right?

You have three tests to study for and a math assignment due tomorrow.

And you’ve got a history report due the day after.

You tell yourself to get down to work. But with so much to do, you feel overwhelmed.

So you procrastinate.

You check your social media feed, watch a few videos, and get yourself a drink. But you know that none of this is bringing you closer to getting the work done.

Does this sound familiar?

Don’t worry – you are not alone. Procrastination is a problem that everyone faces, but there are ways around it.

By following the tips in this article, you’ll be able to overcome procrastination and consistently find the motivation to do the homework .

So read on to discover 30 powerful tips to help you stop procrastinating on your homework.

Enter your email below to download a PDF summary of this article. The PDF contains all the tips found here, plus  3 exclusive bonus tips that you’ll only find in the PDF.

How to stop procrastinating and motivate yourself to do your homework.

Procrastination when it comes to homework isn’t just an issue of laziness or a lack of motivation .

The following tips will help you to first address the root cause of your procrastination and then implement strategies to keep your motivation levels high.

1. Take a quiz to see how much you procrastinate.

The first step to changing your behavior is to become more self-aware.

How often do you procrastinate? What kinds of tasks do you tend to put off? Is procrastination a small or big problem for you?

To answer these questions, I suggest that you take this online quiz designed by Psychology Today .

2. Figure out why you’re procrastinating.

Procrastination is a complex issue that involves multiple factors.

Stop thinking of excuses for not doing your homework , and figure out what’s keeping you from getting started.

Are you procrastinating because:

• You’re not sure you’ll be able to solve all the homework problems?
• You’re subconsciously rebelling against your teachers or parents?
• You’re not interested in the subject or topic?
• You’re physically or mentally tired?
• You’re waiting for the perfect time to start?
• You don’t know where to start?

Once you’ve identified exactly why you’re procrastinating, you can pick out the tips in this article that will get to the root of the problem.

3. Write down what you’re procrastinating on.

Students tend to procrastinate when they’re feeling stressed and overwhelmed.

But you might be surprised to discover that simply by writing down the specific tasks you’re putting off, the situation will feel more manageable.

It’s a quick solution, and it makes a real difference.

Give it a try and you’ll be less likely to procrastinate.

4. Put your homework on your desk.

Here’s an even simpler idea.

Many times, the hardest part of getting your homework done is getting started.

It doesn’t require a lot of willpower to take out your homework and put it on your desk.

But once it’s sitting there in front of you, you’ll be much closer to actually getting down to work.

5. Break down the task into smaller steps.

This one trick will make any task seem more manageable.

For example, if you have a history report to write, you could break it down into the following steps:

• Read the history textbook
• Do online research
• Organize the information
• Create an outline
• Write the introduction
• Write the body paragraphs
• Write the conclusion
• Edit and proofread the report

Focus on just one step at a time. This way, you won’t need to motivate yourself to write the whole report at one go.

This is an important technique to use if you want to study smart and get more done .

6. Create a detailed timeline with specific deadlines.

As a follow-up to Point #5, you can further combat procrastination by creating a timeline with specific deadlines.

Using the same example above, I’ve added deadlines to each of the steps:

• Jan 30 th : Read the history textbook
• Feb 2 nd : Do online research
• Feb 3 rd : Organize the information
• Feb 5 th : Create an outline
• Feb 8 th : Write the introduction
• Feb 12 th : Write the body paragraphs
• Feb 14 th : Write the conclusion
• Feb 16 th : Edit and proofread the report

Assigning specific dates creates a sense of urgency, which makes it more likely that you’ll keep to the deadlines.

7. Spend time with people who are focused and hardworking.

Jim Rohn famously said that you’re the average of the five people you spend the most time with.

If you hang out with people who are motivated and hardworking, you’ll become more like them.

Likewise, if you hang out with people who continually procrastinate, you’ll become more like them too.

Motivation to do homework naturally increases when you surround yourself with the right people.

So choose your friends wisely. Find homework buddies who will influence you positively to become a straight-A student who leads a balanced life.

That doesn’t mean you can’t have any fun! It just means that you and your friends know when it’s time to get down to work and when it’s time to enjoy yourselves.

8. Tell at least two or three people about the tasks you plan to complete.

When you tell others about the tasks you intend to finish, you’ll be more likely to follow through with your plans.

This is called “accountability,” and it kicks in because you want to be seen as someone who keeps your word.

So if you know about this principle, why not use it to your advantage?

You could even ask a friend to be your accountability buddy. At the beginning of each day, you could text each other what you plan to work on that day.

Then at the end of the day, you could check in with each other to see if things went according to plan.

9. Change your environment .

Maybe it’s your environment that’s making you feel sluggish.

When you’re doing your homework, is your super-comfortable bed just two steps away? Or is your distracting computer within easy reach?

If your environment is part of your procrastination problem, then change it.

Sometimes all you need is a simple change of scenery. Bring your work to the dining room table and get it done there. Or head to a nearby café to complete your report.

10. Talk to people who have overcome their procrastination problem.

If you have friends who consistently win the battle with procrastination, learn from their experience.

What was the turning point for them? What tips and strategies do they use? What keeps them motivated?

Find all this out, and then apply the information to your own situation.

11. Decide on a reward to give yourself after you complete your task.

“Planned” rewards are a great way to motivate yourself to do your homework.

The reward doesn’t have to be something huge.

For instance, you might decide that after you finish 10 questions of your math homework, you get to watch your favorite TV show.

Or you might decide that after reading one chapter of your history textbook, you get to spend 10 minutes on Facebook.

By giving yourself a reward, you’ll feel more motivated to get through the task at hand.

12. Decide on a consequence you’ll impose on yourself if you don’t meet the deadline.

It’s important that you decide on what the consequence will be before you start working toward your goal.

As an example, you could tell your younger brother that you’ll give him $1 for every deadline you don’t meet (see Point #6).

Or you could decide that you’ll delete one game from your phone for every late homework submission.

Those consequences would probably be painful enough to help you get down to work, right?

13. Visualize success.

Take 30 seconds and imagine how you’ll feel when you finish your work.

What positive emotions will you experience?

Will you feel a sense of satisfaction from getting all your work done?

Will you relish the extra time on your hands when you get your homework done fast and ahead of time?

This simple exercise of visualizing success may be enough to inspire you to start doing your assignment.

14. Visualize the process it will take to achieve that success.

Even more important than visualizing the outcome is visualizing the process it will take to achieve that outcome.

Research shows that focusing on the process is critical to success. If you’re procrastinating on a task, take a few moments to think about what you’ll need to do to complete it.

Visualize the following:

• What resources you’ll need
• Who you can turn to for help
• How long the task will take
• Where you’ll work on the task
• The joy you’ll experience as you make progress

This kind of visualization is like practice for your mind.

Once you understand what’s necessary to achieve your goal, you’ll find that it’s much easier to get down to work with real focus. This is key to doing well in school .

15. Write down why you want to complete the task.

You’ll be more motivated when you’re clear about why you want to accomplish something.

To motivate yourself to do your homework, think about all the ways in which it’s a meaningful task.

So take a couple of minutes to write down the reasons. Here are some possible ones:

• Learn useful information
• Master the topic
• Enjoy a sense of accomplishment when you’ve completed the task
• Become a more focused student
• Learn to embrace challenges
• Fulfill your responsibility as a student
• Get a good grade on the assignment

16. Write down the negative feelings you’ll have if you don’t complete the task.

If you don’t complete the assignment, you might feel disappointed or discouraged. You might even feel as if you’ve let your parents or your teacher – or even yourself – down.

It isn’t wise to dwell on these negative emotions for too long. But by imagining how you’ll feel if you don’t finish the task, you’ll realize how important it is that you get to work.

17. Do the hardest task first.

Most students will choose to do the easiest task first, rather than the hardest one. But this approach isn’t effective because it leaves the worst for last.

It’s more difficult to find motivation to do homework in less enjoyable subjects.

As Brian Tracy says , “Eat that frog!” By this, he means that you should always get your most difficult task out of the way at the beginning of the day.

If math is your least favorite subject, force yourself to complete your math homework first.

After doing so, you’ll feel a surge of motivation from knowing it’s finished. And you won’t procrastinate on your other homework because it will seem easier in comparison.

(On a separate note, check out these tips on how to get better at math if you’re struggling.)

18. Set a timer when doing your homework.

I recommend that you use a stopwatch for every homework session. (If you prefer, you could also use this online stopwatch or the Tomato Timer .)

Start the timer at the beginning of the session, and work in 30- to 45-minute blocks.

Using a timer creates a sense of urgency, which will help you fight off your urge to procrastinate.

When you know you only have to work for a short session, it will be easier to find motivation to complete your homework.

Tell yourself that you need to work hard until the timer goes off, and then you can take a break. (And then be sure to take that break!)

19. Eliminate distractions.

Here are some suggestions on how you can do this:

• Delete all the games and social media apps on your phone
• Turn off all notifications on your phone
• Mute your group chats
• Archive your inactive chats
• Turn off your phone, or put it on airplane mode
• Put your phone at least 10 feet away from you
• Turn off the Internet access on your computer
• Use an app like Freedom to restrict your Internet usage
• Put any other distractions (like food, magazines and books unrelated to your homework) at the other end of the room
• Unplug the TV
• Use earplugs if your surroundings are noisy

20. At the start of each day, write down the two to three Most Important Tasks (MITs) you want to accomplish.

This will enable you to prioritize your tasks. As Josh Kaufman explains , a Most Important Task (MIT) is a critical task that will help you to get significant results down the road.

Not all tasks are equally important. That’s why it’s vital that you identify your MITs, so that you can complete those as early in the day as possible.

What do you most need to get done today? That’s an MIT.

Get to work on it, then feel the satisfaction that comes from knowing it’s out of the way.

21. Focus on progress instead of perfection.

Perfectionism can destroy your motivation to do homework and keep you from starting important assignments.

Some students procrastinate because they’re waiting for the perfect time to start.

Others do so because they want to get their homework done perfectly. But they know this isn’t really possible – so they put off even getting started.

What’s the solution?

To focus on progress instead of perfection.

There’s never a perfect time for anything. Nor will you ever be able to complete your homework perfectly. But you can do your best, and that’s enough.

So concentrate on learning and improving, and turn this into a habit that you implement whenever you study .

22. Get organized.

Procrastination is common among students who are disorganized.

When you can’t remember which assignment is due when or which tests you have coming up, you’ll naturally feel confused. You’ll experience school- and test-related stress .

This, in turn, will lead to procrastination.

That’s why it’s crucial that you get organized. Here are some tips for doing this:

• Don’t rely on your memory ; write everything down
• Keep a to-do list
• Use a student planner
• Use a calendar and take note of important dates like exams, project due dates, school holidays , birthdays, and family events
• At the end of each day, plan for the following day
• Use one binder or folder for each subject or course
• Do weekly filing of your loose papers, notes, and old homework
• Throw away all the papers and notes you no longer need

23. Stop saying “I have to” and start saying “I choose to.”

When you say things like “I have to write my essay” or “I have to finish my science assignment,” you’ll probably feel annoyed. You might be tempted to complain about your teachers or your school .

What’s the alternative?

To use the phrase “I choose to.”

The truth is, you don’t “have” to do anything.

You can choose not to write your essay; you’ll just run the risk of failing the class.

You can choose not to do your science assignment; you’ll just need to deal with your angry teacher.

When you say “I choose to do my homework,” you’ll feel empowered. This means you’ll be more motivated to study and to do what you ought to.

24. Clear your desk once a week.

Clutter can be demotivating. It also causes stress , which is often at the root of procrastination.

Hard to believe? Give it a try and see for yourself.

By clearing your desk, you’ll reduce stress and make your workspace more organized.

So set a recurring appointment to organize your workspace once a week for just 10 minutes. You’ll receive huge benefits in the long run!

25. If a task takes two minutes or less to complete, do it now.

This is a principle from David Allen’s bestselling book, Getting Things Done .

You may notice that you tend to procrastinate when many tasks pile up. The way to prevent this from happening is to take care of the small but important tasks as soon as you have time.

Here are some examples of small two-minute tasks that you should do once you have a chance:

• Replying to your project group member’s email
• Picking up anything on the floor that doesn’t belong there
• Asking your parents to sign a consent form
• Filing a graded assignment
• Making a quick phone call
• Writing a checklist
• Sending a text to schedule a meeting
• Making an online purchase that doesn’t require further research

26. Finish one task before starting on the next.

You aren’t being productive when you switch between working on your literature essay, social studies report, and physics problem set – while also intermittently checking your phone.

Research shows that multitasking is less effective than doing one thing at a time. Multitasking may even damage your brain !

When it comes to overcoming procrastination, it’s better to stick with one task all the way through before starting on the next one.

You’ll get a sense of accomplishment when you finish the first assignment, which will give you a boost of inspiration as you move on to the next one.

27. Build your focus gradually.

You can’t win the battle against procrastination overnight; it takes time. This means that you need to build your focus progressively.

If you can only focus for 10 minutes at once, that’s fine. Start with three sessions of 10 minutes a day. After a week, increase it to three sessions of 15 minutes a day, and so on.

As the weeks go by, you’ll become far more focused than when you first started. And you’ll soon see how great that makes you feel.

28. Before you start work, write down three things you’re thankful for.

Gratitude improves your psychological health and increases your mental strength .

These factors are linked to motivation. The more you practice gratitude, the easier it will be to find motivation to do your homework. As such, it’s less likely that you’ll be a serial procrastinator.

Before you get down to work for the day, write down three things you’re thankful for. These could be simple things like good health, fine weather, or a loving family.

You could even do this in a “gratitude journal,” which you can then look back on whenever you need a shot of fresh appreciation for the good things in your life.

Either way, this short exercise will get you in the right mindset to be productive.

29. Get enough sleep.

For most people, this means getting 7 to 9 hours of sleep every night. And teenagers need 8 to 10 hours of sleep a night to function optimally.

What does sleep have to do with procrastination?

More than you might realize.

It’s almost impossible to feel motivated when you’re tired. And when you’re low on energy, your willpower is depleted too.

That’s why you give in to the temptation of Facebook, Instagram, and YouTube videos more easily when you’re sleep-deprived.

Here are ways to get more sleep , and sleep better too:

• Create a bedtime routine
• Go to sleep at around the same time every night
• Set a daily alarm as a reminder to go to bed
• Exercise regularly (but not within a few hours of bedtime)
• Make your bedroom as dark as possible
• Remove or switch off all electronic devices before bedtime
• Avoid caffeine at least six hours before bedtime
• Use an eye mask and earplugs

30. Schedule appointments with yourself to complete your homework.

These appointments are specific blocks of time reserved for working on a report, assignment, or project. Scheduling appointments is effective because it makes the task more “official,” so you’re more likely to keep the appointment.

For example, you could schedule appointments such as:

• Jan 25 th , 4:00 pm – 5:30 pm: Math assignment
• Jan 27 th , 3:00 pm – 4:00 pm: Online research for social studies project
• Jan 28 th , 4:30 pm – 5:00 pm: Write introduction for English essay

Transform homework procrastination into homework motivation

Procrastination is a problem we all face.

But given that you’ve read all the way to here, I know you’re committed to overcoming this problem.

And now that you’re armed with these tips, you have all the tools you need to become more disciplined and focused .

By the way, please don’t feel as if you need to implement all the tips at once, because that would be too overwhelming.

Instead, I recommend that you focus on just a couple of tips a week, and make gradual progress. No rush!

Over time, you’ll realize that your habit of procrastination has been replaced by the habit of getting things done.

Now’s the time to get started on that process of transformation. 🙂

Like this article? Please share it with your friends.

Images: Student and books , Homework , Group of students , Consequences , Why , Writing a list , Organized desk , Gratitude

January 19, 2016 at 11:53 am

Ur tips are rlly helpful. Thnkyou ! 🙂

January 19, 2016 at 1:43 pm

You’re welcome 🙂

August 29, 2018 at 11:21 am

Thanks very much

February 19, 2019 at 1:38 pm

The funny thing is while I was reading the first few steps of this article I was procrastinating on my homework….

November 12, 2019 at 12:44 pm

same here! but now I actually want to get my stuff done… huh

December 4, 2022 at 11:35 pm

May 30, 2023 at 6:26 am

October 25, 2023 at 11:35 am

fr tho i totally was but now I’m actually going to get started haha

June 6, 2020 at 6:04 am

I love your articles

January 21, 2016 at 7:07 pm

Thanks soo much. It’s almost like you could read my mind- when I felt so overwhelmed with the workload heap I had created for myself by procrastination, I know feel very motivated to tackle it out completely and replace that bad habit with the wonderful tips mentioned here! 🙂

January 21, 2016 at 8:04 pm

I’m glad to help 🙂

January 25, 2016 at 3:09 pm

You have shared great tips here. I especially like the point “Write down why you want to complete the task” because it is helpful to make us more motivated when we are clear about our goals

January 25, 2016 at 4:51 pm

Glad that you found the tips useful, John!

January 29, 2016 at 1:22 am

Thank you very much for your wonderful tips!!! ☺☺☺

January 29, 2016 at 10:41 am

It’s my joy to help, Kabir 🙂

February 3, 2016 at 12:57 pm

Always love your articles. Keep them up 🙂

February 3, 2016 at 1:21 pm

Thanks, Matthew 🙂

February 4, 2016 at 1:40 pm

There are quite a lot of things that you need to do in order to come out with flying colors while studying in a university away from your homeland. Procrastinating on homework is one of the major mistakes committed by students and these tips will help you to avoid them all and make yourself more efficient during your student life.

February 4, 2016 at 1:58 pm

Completely agreed, Leong Siew.

October 5, 2018 at 12:52 am

Wow! thank you very much, I love it .

November 2, 2018 at 10:45 am

You are helping me a lot.. thank you very much….😊

November 6, 2018 at 5:19 pm

I’m procrastinating by reading this

November 29, 2018 at 10:21 am

January 8, 2021 at 3:38 am

March 3, 2019 at 9:12 am

Daniel, your amazing information and advice, has been very useful! Please keep up your excellent work!

April 12, 2019 at 11:12 am

We should stop procrastinating.

September 28, 2019 at 5:19 pm

Thank you so much for the tips:) i’ve been procrastinating since i started high schools and my grades were really bad “F” but the tips have made me a straight A student again.

January 23, 2020 at 7:43 pm

Thanks for the tips, Daniel! They’re really useful! 😁

April 10, 2020 at 2:15 pm

I have always stood first in my class. But procrastination has always been a very bad habit of mine which is why I lost marks for late submission .As an excuse for finding motivation for studying I would spend hours on the phone and I would eventually procrastinate. So I tried your tips and tricks today and they really worked.i am so glad and thankful for your help. 🇮🇳Love from India🇮🇳

April 15, 2020 at 11:16 am

Well I’m gonna give this a shot it looks and sounds very helpful thank you guys I really needed this

April 16, 2020 at 9:48 pm

Daniel, your amazing information and advice, has been very useful! keep up your excellent work! May you give more useful content to us.

May 6, 2020 at 5:03 pm

nice article thanks for your sharing.

May 20, 2020 at 4:49 am

Thank you so much this helped me so much but I was wondering about like what if you just like being lazy and stuff and don’t feel like doing anything and you don’t want to tell anyone because you might annoy them and you just don’t want to add your problems and put another burden on theirs

July 12, 2020 at 1:55 am

I’ve read many short procrastination tip articles and always thought they were stupid or overlooking the actual problem. ‘do this and this’ or that and that, and I sit there thinking I CAN’T. This article had some nice original tips that I actually followed and really did make me feel a bit better. Cheers, diving into what will probably be a 3 hour case study.

August 22, 2020 at 10:14 pm

Nicely explain each tips and those are practical thanks for sharing. Dr.Achyut More

November 11, 2020 at 12:34 pm

Thanks a lot! It was very helpful!

November 15, 2020 at 9:11 am

I keep catching myself procrastinating today. I started reading this yesterday, but then I realized I was procrastinating, so I stopped to finish it today. Thank you for all the great tips.

November 30, 2020 at 5:15 pm

Woow this is so great. Thanks so much Daniel

December 3, 2020 at 3:13 am

These tips were very helpful!

December 18, 2020 at 11:54 am

Procrastination is a major problem of mine, and this, this is very helpful. It is very motivational, now I think I can complete my work.

December 28, 2020 at 2:44 pm

Daniel Wong: When you’re doing your homework, is your super-comfortable bed just two steps away? Me: Nope, my super-comfortable bed is one step away. (But I seriously can’t study anywhere else. If I go to the dining table, my mum would be right in front of me talking loudly on the phone with colleagues and other rooms is an absolute no. My mum doesn’t allow me to go outside. Please give me some suggestions. )

September 19, 2022 at 12:14 pm

I would try and find some noise cancelling headphones to play some classical music or get some earbuds to ignore you mum lol

March 1, 2021 at 5:46 pm

Thank you very much. I highly appreciate it.

May 12, 2023 at 3:38 am

This is great advice. My little niece is now six years old and I like to use those nice cheap child friendly workbooks with her. This is done in order to help her to learn things completely on her own. I however prefer to test her on her own knowledge however. After a rather quick demonstration in the lesson I then tend to give her two simple questions to start off with. And it works a treat. Seriously. I love it. She loves it. The exam questions are for her to answer on her own on a notepad. If she can, she will receive a gold medal and a box of sweets. If not she only gets a plastic toy. We do this all the time to help her understand. Once a week we spend up to thirty minutes in a math lesson on this technique for recalling the basic facts. I have had a lot of great success with this new age technique. So I’m going to carry on with it for now.

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Procrastination and Homework

A Little Procrastination is Okay, But Too Much Can Hurt!

• Time Management
• Homework Tips
• Learning Styles & Skills
• Study Methods
• Private School
• College Admissions
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• Business School
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• M.Ed., Education Administration, University of Georgia
• B.A., History, Armstrong State University

Do you procrastinate? Most of us put things off from time to time, like when we're supposed to be studying for a test or starting our lengthy research paper assignments. But giving in to diversions can really hurt us in the long run.

Recognizing Procrastination

Procrastination is like a little white lie we tell ourselves. We think we’ll feel better if we do something fun, like watch a TV show, instead of studying or reading.

But when we give in to the urge to put off our responsibilities, we always feel worse in the long run, not better. And what's worse, we end up doing a poor job when we finally get started on the task at hand!

Those who procrastinate the most are usually performing below their potential.

Do you spend too much time on things that don’t matter? You may be a procrastinator if you:

• Feel the impulse to clean your room before you get started on a project.
• Rewrite the first sentence or paragraph of a paper several times, repeatedly.
• Crave a snack as soon as you sit down to study.
• Spend too much time (days) to decide on a topic.
• Carry books around all the time, but never open them to study.
• Get angry if a parent asks “Have you started yet?”
• Always seem to find an excuse to avoid going to the library to start on the research.

You probably did relate to at least one of those situations. But don’t be hard on yourself! That means you are perfectly normal. The key to success is this: it is important that you don’t allow these diversion tactics to affect your grades in a bad way. A little procrastination is normal, but too much is self-defeating.

Avoiding Procrastination

How can you battle the urge to put things off? Try the following tips.

• Recognize that a feisty little voice lives inside every one of us. He tells us it would be rewarding to play a game, eat, or watch TV when we know better. Don’t fall for it!
• Think about the rewards of accomplishments, and put reminders around your study room. Is there a specific college you want to attend? Put the poster right over your desk. That will serve as a reminder to be your best.
• Work out a reward system with your parent. There may be a concert you're dying to go to, or a new coat you've spotted in the mall. Make a deal with your parents way ahead of time— make an agreement that you can receive the reward only if you reach your goals. And stick to the deal!
• Start with small goals if you’re facing a big assignment. Don’t get overwhelmed by the big picture. Accomplishment feels great, so set small goals first, and take it day by day. Set new goals as you go.
• Finally, give yourself time to play! Set aside a special time to do whatever you want. Afterward, you’ll be ready to get to work!
• Find a study partner who will help you stay on track. Meet regularly to discuss your commitments and deadlines. It's a strange thing about human nature: we might be willing to let ourselves down easily enough, but we hesitate to disappoint a friend.
• Give yourself ten minutes or so to clean your space before you get started. The urge to clean as a procrastination tactic is common and it is based on the fact that our brains desire the feeling of "starting with a clean slate." Go ahead and organize your space--but don't take too much time.

Still find yourself putting off those important projects? Discover More Procrastination Tips to help you manage your time effectively.

• How to Stop Overthinking Tests and Projects
• Stop Procrastinating to Complete Your Dissertation
• Time Management Exercise
• Study Habits That Can Improve Grades and Performance
• How to Overcome Math Anxiety
• 6 Steps for Self-Discipline When You Study
• Top 10 Healthy Homework Habits
• 20 Tips for Success in High School
• Motivation Tips for Students
• 11 Genius Productivity Tips You Haven't Tried
• How to Stay Organized in College
• What Is a Senior Thesis?
• How to Tell Your Parents You're Failing a College Class
• How to Clean a Dorm Room in Under 20 Minutes
• What Is the Zeigarnik Effect? Definition and Examples
• How to Write a Paper at the Last Minute

Solving Procrastination

Student Procrastination: Why Students Procrastinate and How to Stop It

Student procrastination is a common problem, which occurs when students unnecessarily postpone working on school tasks, like studying or writing. It affects students at all levels, and can cause serious issues, like worse grades and lower wellbeing. It’s also a complicated problem, since different students procrastinate for different reasons, and can therefore benefit from different solutions when it comes to overcoming their procrastination.

The following article provides a comprehensive and practical guide to the problem of student procrastination. Its goals are to first help you understand why students procrastinate, and then show you what students can do in order to stop procrastinating and start studying. This will be beneficial whether you’re a student yourself, or someone like a parent or a teacher, who wants to help students overcome their procrastination.

Examples of student procrastination

An example of student procrastination is a student who needs to sit down and finish their homework, but instead wastes time on the internet all day and only starts working late at night, even though they wish they could have gotten started earlier.

In addition, other examples of student procrastination are the following:

• A high-school student who puts off studying for a test for several hours, by browsing social media instead.
• An undergraduate university student who postpones writing a class paper for weeks until right before the deadline , by watching TV, playing games, and going out instead.
• A graduate student who postpones working on a large research project or dissertation for an entire semester, by continually putting it off to a later date, while working on small and unimportant tasks instead.

Finally, although the concept of student procrastination is mainly associated with procrastination on academic tasks, students can also procrastinate on other types of tasks , like exercising or cleaning their room.

Prevalence of student procrastination

Procrastination is very common among students. For example, studies show that approximately 50% of college students say that they procrastinate in a consistent and problematic manner, approximately 75% consider themselves to be procrastinators, and approximately 80%–95% procrastinate to some degree.

Furthermore, research shows that procrastination is common among other student populations , including students in elementary school , middle school , high school , and graduate school . In fact, it’s so common among students that the tendency to procrastinate on tasks until right before they’re due is sometimes called the student syndrome .

Dangers of student procrastination

Procrastination can cause various issues for students, by negatively affecting their time management, academic performance, emotional wellbeing, and mental and physical health:

• In terms of time management , procrastination can take up a considerable amount of time, and students often report that procrastination occupies over a third of their daily activities, usually in the form of behaviors such as sleeping, watching TV, or playing games. It can also cause them to experience other time-management issues, such as missing important deadlines, or rushing to complete assignments without enough time.
• In terms of  academic performance , procrastination can lead to various issues , including worse exam scores, worse grades, more course failures, and more course withdrawals. Many of these issues can be attributed to issues that procrastination causes in terms of time management. For example, if students fail to manage their time by continually putting off studying for an important test, they will likely end up unprepared, and therefore earn a worse grade than they could have earned if they didn’t procrastinate.
• In terms of  emotional wellbeing and mental/physical health , procrastination can cause  issues like increased stress  and increased rates of illness . Many of these issues are associated with the issues that students experience in terms of their time management and academic performance. For example, if a student submits an assignment late due to procrastination and ends up receiving a bad grade, then they might feel anxiety, guilt, and stress over their behavior.

Given this, and given how common procrastination is, it’s unsurprising that many students say that procrastination is always or nearly always a problem for them when it comes to various academic tasks (e.g., writing papers and studying for exams), and that they want to reduce their procrastination on those tasks.

In addition, procrastination can also cause serious issues for students once they leave academia and enter the job market, since many of the above issues extend to adults outside academia, and since procrastination is associated with further issues, such as lower salaries, shorter periods of employment, a higher likelihood of unemployment, and lower financial success in general.

Why students procrastinate

Students procrastinate because issues like exhaustion and anxiety outweigh their self-control and motivation. These issues include personal factors, like fear and perfectionism, and situational factors, like distractions and unclear instructions.

Specifically, when students need to study or work on assignments, they rely primarily on their self-control in order to get themselves to do it. Furthermore, their self-control is sometimes supported by their motivation, which helps them do things in a timely manner.

However, in some cases, students suffer from various issues that interfere with or oppose their self-control and motivation, such as exhaustion and anxiety . When these issues are stronger than their self-control and motivation, they end up procrastinating, until they reach a point where the balance between these factors shifts in the students’ favor, or until it becomes too late.

This explains why many students procrastinate in a chronic manner even when they have the necessary motivation and truly want to study and get their work done. This also explains why many students always procrastinate on academic work until right before the deadline, at which point the increased motivation, often in the form of stressful pressure, finally pushes them to start studying or to start working on their assignments.

Accordingly, common reasons why students procrastinate include the following :

• Abstract goals , generally in terms of being vague about when and how the students intend to study or do their work.
• Feeling overwhelmed , often while being unsure of how to deal with the academic task at hand.
• Perfectionism , generally in the form of refusing to create work that has any flaws.
• Fear of failure , often due to concerns over how failure might reflect on the student’s abilities and skills, either in their eyes or in the eyes of others.
• Anxiety , often in light of potential negative feedback.
• Task aversion , especially in cases where the students find an assignment boring or unpleasant.
• Lack of motivation , often as a result of not caring about academic performance, feeling disconnected from their future self, or having rewards that are too far in the future.
• Physical or mental exhaustion , often due to a combination of reasons, such as a high academic workload together with lack of sleep.
• Resentment , generally toward the studying or assignments directly, toward their source, or toward something related, such as a parent pushing the student to do well in a subject that they’re not interested in.
• Sensation seeking , generally in the form of enjoying working on things right before the deadline, when there’s intense time pressure that can make otherwise boring assignments more challenging and exciting.
• Problematic work environment , generally as a result of having many distractions or temptations around.
• Lack of sufficient communication from instructors, for example when it comes to not having clear directions and due dates for a certain class project.

Other common causes of student procrastination include behaviors such as self-handicapping , which involves procrastinating so that if the student fails then they can blame their failure on procrastination rather than on their abilities, and self-sabotaging , which involves procrastinating as a result of a tendency to hinder one’s progress.

Furthermore, certain personality traits , such as distractibility and impulsivity , are associated with the tendency to procrastinate, meaning that people who are naturally high in these traits are more likely to procrastinate.

Finally, there are also some underlying issues that can lead to procrastination, like ADHD , depression , and lack of sleep .

Overall, students procrastinate because issues such as exhaustion and anxiety outweigh their self-control and motivation. Common issues that lead to student procrastination include abstract goals, feeling overwhelmed, perfectionism, fear of failure, task aversion, resentment, a problematic work environment, and sensation seeking.

How to stop procrastinating on studying

To stop procrastinating on your studying or schoolwork right now , you should identify the smallest possible thing you can do to make progress on it, and then modify your environment to make it as likely as possible that you will do it.

For example, if you need to study for an exam, the smallest possible step that you can take toward doing this might be to open your notes and go over just the first paragraph that you have written down. Once you realize that this is all you need to do, you can start modifying your study environment to help yourself achieve this, for example by going to a room with no distractions and leaving your phone outside.

There are many other anti-procrastination techniques you can use as a student. Start by trying a few of them that seem relevant based on factors like your circumstances and the specific causes of your procrastination. Over time, you can modify which techniques you use and how you use them, based on how they work for you.

Improve your planning:

• Set concrete goals for yourself. For example, instead of a vague goal, such as “study for my upcoming exam”, set a concrete goal, such as “on the week of my upcoming exam, go to the library every day after I finish my last class for the day, and spend at least 2 hours studying”.
• Break your tasks into small and manageable steps. For example, if you need to write an essay, you can start with steps such as figuring out the title, creating a rough outline, and finding five appropriate academic sources. Note that if the project in question is large, then you generally shouldn’t worry about figuring out all the steps to it from the start. Instead, start by identifying only the first few steps that you need to take, and then identify new steps as you make progress, to avoid feeling overwhelmed or getting stuck.
• Set intermediate milestones and deadlines for yourself. If your instructor hasn’t done this already, or if they’ve only set a single major deadline at the end, setting scaffolded intermediate milestones and deadlines for yourself will help you plan ahead, be accountable, and feel more motivated to make continuous progress.
• Identify your productivity cycles. Students vary in terms of when they’re most productive; for example, some work best in the morning, while others are more focused at night. You should take this into account, and schedule your study and work to times of day when you’re least likely to procrastinate.

Improve your environment:

• Change your environment to make it harder for yourself to procrastinate. For example, if you tend to procrastinate on writing essays because you keep browsing social media , turn off your internet connection on your computer before you get to work.
• Change your environment to make it easier for yourself to get started. For example, if you know that you’ll need to study for an exam tomorrow morning, organize all the relevant study material on your desk or in your bag before you go to bed.
• Change your environment to make it easier for you to keep going. For example, if you know that you’re likely to lose concentration if you get distracted while studying, go study in a quiet room and leave your phone outside.

Change your approach:

• Start with a tiny step. For example, if you need to write an essay, help yourself get started by committing to only write a single sentence at first. This can help you push yourself to get started on tasks, and often, once you do so, you’ll find it easy to keep going.
• Start with the best or worst part first. Some students find that starting with the most enjoyable or easiest part of an assignment helps them get going, while others find that getting the worst part out of the way first helps them avoid procrastinating over time. You can use either approach if you find that it works well for you.
• Add a time delay before you procrastinate. If you can’t avoid procrastinating entirely, try committing to having a time delay before you indulge your impulse to do so. For example, this can involve counting to 10 before you’re allowed to open a new tab on the social media website that you usually use to procrastinate.
• Use the Pomodoro technique. This involves alternating between scheduled periods of study and rest. For example, you can study for 25-minute long stretches, with 5-minute breaks in between, and a longer 30-minute break after every 4 study sets that you complete.

Increase your motivation:

• Make studying feel more rewarding. For example, you can gamify your studying, by marking down streaks of days on which you’ve managed to achieve your study goals, and potentially also giving yourself some reward once you reach a sufficiently long streak.
• Make studying feel more enjoyable. For example, if studying in your room is uncomfortable, try going somewhere more pleasant, such as the library.
• Visualize your future self. For example, you can visualize yourself being able to relax after finishing an assignment, visualize yourself being rewarded for getting a good grade, or visualize yourself having to handle the issues associated with not studying enough.
• Focus on your goals instead of on your tasks. For example, if you need to work on an assignment that you find boring, then instead of focusing on the assignment, try thinking about your academic goals and about the reason why you want to do well on that assignment, such as that you want to get a good grade in the class so you can have a stronger college application.

Change your mindset:

• Give yourself permission to make mistakes. For example, if you’re working on an assignment, accept the fact that your work likely won’t be perfect , especially at first. Furthermore, you can decide to start by just getting some initial answers written down, and then go over your work at the end to check if you need to make corrections.
• Address your fears. If you’re procrastinating because you’re afraid of something, try to identify your fears and resolve them. For example, if you’re afraid that your writing won’t be good enough, you can say to yourself that your goal is to just start by getting something written down, and that you can always improve it later.
• Develop self-compassion.   Self-compassion can help reduce your procrastination, as well as various issues that are associated with it, such as stress. It consists of three components that you should promote: self-kindness , which involves being nice to yourself, common humanity , which involves recognizing that everyone experiences challenges, and mindfulness , which involves accepting your emotions in a non-judgmental manner.
• Develop self-efficacy. Self-efficacy is the belief in your ability to perform the actions needed to achieve your goals. It can help you reduce your procrastination, as well as associated issues, such as anxiety. To develop self-efficacy, try to identify the various strategies that you can use to successfully study and complete your assignments, and think about your ability to execute those strategies successfully.

You’ll probably need to use multiple techniques in order to reduce your procrastination, but even just a few should help. Start with just a few techniques initially, to avoid getting overwhelmed, and then you can add more techniques over time, based on your progress.

If you suffer from an underlying issue that causes procrastination, such as ADHD , depression , or lack of sleep , you will likely need to resolve that issue first, using professional help if necessary, in order to successfully overcome your procrastination.

Overall, to stop procrastinating on your schoolwork, you should identify the smallest possible thing you can do to make progress on it, and then modify your environment to make it as likely as possible that you will do it. In the long term, you should also figure out the causes of your procrastination, and use relevant anti-procrastination techniques, like setting concrete goals, breaking tasks into manageable steps, and giving yourself permission to make mistakes.

How to help students stop procrastinating

When it comes to helping students overcome their procrastination, for example if you’re a teacher or a parent, there are three main approaches that you can use:

• An externally led approach. This involves using relevant anti-procrastination techniques to reduce students’ procrastination, without actively involving them in the process. For example, this can involve setting a series of intermediate project deadlines for all students in a course.
• A student-led approach. This involves letting students overcome their procrastination with little to no external guidance. External guidance in this case might include something as minimal as mentioning the problem of procrastination and telling students about a relevant resource such as this article.
• A joint approach. This involves giving students external guidance while also encouraging them to take an active role in their attempts to stop procrastinating. For example, this can involve going over relevant anti-procrastination techniques with students, and helping them choose and implement their preferred ones.

None of these approaches is inherently superior to the others. Accordingly, you should decide which one to use based on factors such as the number of students that you’re trying to help and the type of relationship that you have with them. For example, if you’re a teacher trying to help 200 students in a college course you will likely need to use a different approach than if you’re a parent trying to help just your kid.

Almost any type of relationship can be beneficial when it comes to helping a student overcome their procrastination. For example, if you’re a teacher, you’re likely in a good position in terms of your influence over the student’s academic situation. On the other hand, if you’re a parent, you’re likely in a good position in terms of your influence over the student’s home life.

Furthermore, you can reach out to other stakeholders who can help. For example, if you’re a teacher, and you think that a student’s parents might be able to help them stop procrastinating, you can reach out to them and discuss the situation.

In addition, an important factor to keep in mind is how independent the students in question are. In general, the more independent students are, the more they should be involved in the process of overcoming their procrastination, since this can increase their motivation and make the process more effective, while generally leading to more self-development and growth over time. This also raises the importance of giving students a sense of control, even if you’re the one guiding the process, which can be especially crucial when it comes to avoiding procrastination that’s rooted in issues such as resentment, rebellion, or lack of self-confidence.

Finally, the following is a list of specific things that you can do to help students stop procrastinating:

• Explain to the students what procrastination is and what it looks like, and help them understand that they engage in it themselves.
• Show the students why procrastination can be dangerous, when it comes to factors such as their academic performance, their career prospects, and their mental and physical health.
• Explain to the students what causes procrastination, and help them identify the causes of their own procrastination.
• Point students in the direction of resources that can help them deal with their procrastination, such as this article.
• Tell the student about relevant anti-procrastination techniques —which are listed in the previous section—and help them pick their preferred ones.
• Implement the previously mentioned anti-procrastination techniques on behalf of the students, for example by breaking apart large tasks into manageable steps and setting intermediate deadlines for each.

Overall, you can help students overcome their procrastination in various ways, such as by helping them understand that they’re procrastinating in a problematic manner, helping them identify the causes of their procrastination, and helping them choose and implement relevant anti-procrastination techniques. The specific approach that you should use depends on factors such as how autonomous the students in question are, how many students you’re trying to help, and what kind of relationship you have with them.

Psychology of Procrastination: 10 Worksheets & Games (PDF)

Perceptions of procrastination range from being the topic of jokes to being associated with mental illness (Svartdal, Granmo, & Farevaag, 2018). But what is the truth about this ubiquitous behavior?

As a college instructor, I deal with student procrastination every semester, often resulting in end-of-term complications.

I’ve been guilty of it myself. Although I’m much better than I used to be, I’m still curious about procrastination.

How does it affect wellbeing and physiology?

More importantly, how can we overcome this tendency? Is there an app for that?

To get these answers, let’s explore procrastination, beginning with the psychology of procrastination.

Before you continue, we thought you might like to download our three Productivity Exercises for free . These detailed, science-based exercises will help you or your clients become more productive and efficient.

This Article Contains:

What is procrastination according to psychology, 6 causes according to research, 2 real-life examples of procrastination, how to overcome procrastination: 3 techniques, procrastination coaching and therapy: 2 tips, using cbt to overcome procrastination, 5 helpful worksheets, apps, & games, 12 questions, tests, & questionnaires for clients, top 2 books on the topic, positivepsychology.com’s helpful resources, a take-home message.

Procrastination has existed throughout history and across cultures, appearing in folk tales and songs. In 44 BC, the Roman politician Cicero denounced Antonius’s chronic slowness and procrastination as “hateful” (Steel, 2007).

Is procrastination merely slowness? According to Klassen, Krawchuk, and Rajani (2008, p. 916), “procrastination consists of the intentional delay of an intended course of action, in spite of an awareness of negative outcomes.”

Reviewing the history of procrastination, Steel (2007) stated that although it has existed throughout history, it increasingly assumed negative connotations with the start of the industrial revolution.

We know that technologically advanced societies mandate various commitments and deadlines, whereas agrarian and undeveloped societies do not (Steel, 2007).

Bearing in mind the connotation of procrastination as negative, we can assume there are associated consequences.

Physiological consequences of procrastination

Procrastination is linked to higher levels of stress and lower wellbeing (Jaffe, 2013; Stead, Shanahan, & Neufeld, 2010; Hairston & Shpitalni, 2016). Specifically, “[a]nxiety and depression are positively correlated with self-report and behavioral measures of procrastination” (Stead et al., 2010, p. 175).

Hairston and Shpitalni (2016) link procrastination to negative affect and self-reported sleep disturbances.

Other adverse effects of procrastination include “increased stress, lower task performance, reduced wellbeing, regret and suffering, and risk of mental and physical illness” (Svartdal et al., 2018, p. 2).

Considering the overall cultural condition of time poverty, why do people avoid tasks, preferring to peruse the internet or occupy themselves with Candy Crush?

The following is not a comprehensive list of the causes of procrastination; however, it reflects common correlations.

1. Neuroticism

Neuroticism is similar to worrying, trait anxiety, or negative affect (Steel, 2007). Subcategories of note include irrational beliefs, cognitions, or thoughts; low self-efficacy and self-esteem; self-handicapping; impulsivity, sensation seeking; and depression.

Steel’s (2007, p. 81) research shows that the correlation between procrastination and neuroticism “appears to be due almost entirely to impulsiveness.”

2. Impulsivity

Impulsive people procrastinate, preferring to focus on desires of the moment (Steel, 2007; Svartdal et al., 2018) rather than the drudgery of tasks. This form of procrastination stems from pursuit of “ immediate gratification , neglecting or ignoring longer term responsibilities” (Steel, 2007, p. 70).

3. Conscientiousness

Conscientiousness includes variables such as distractibility (self-control), poor organization (structuring and planning life), low achievement motivation (goal setting, enjoyment of performance), and a gap between intention and action (Steel, 2007).

According to Steel (2007, p. 81), “procrastination does appear to be representative of low conscientiousness and self-regulatory failure.”

4. Lack of self-confidence or low self-efficacy

Stemming from a fear of failure, both low self-efficacy and low self-esteem are associated with procrastination (Steel, 2007). Low self-efficacy is seen as irrational doubts in our ability to do well. Low self-esteem is the belief that “any failure to perform to standard suggests inadequacy as a person” (Steel, 2007, p. 69).

5. Discomfort dodging (task aversion)

Discomfort dodging includes putting off a task “because some parts of it are associated with uncomfortable and, possibly anxious, feelings” (Knaus, 1979, p. 5). The goal of discomfort dodging is to avoid bad feelings.

6. Perfectionism

In his 1979 book Do It Now , William J. Knaus included a chapter on the association between perfectionism and procrastination. He states that perfectionism is unrealistic and linked to fear of failure. Others (Dexter, 2020; Phillips, 2019) also cite perfectionism as a source of procrastination.

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Procrastination is not new and does not discriminate.

Hannah Lamarque (2017) describes some famous procrastinators that few would expect.

1. Bill Clinton

This former president was notorious for failing to follow through and being cursed by distraction. So notorious was his latent reputation that in 1994, Time Magazine published an article about it. Further, his own vice president, Al Gore, characterized him as “punctually challenged” (Lamarque, 2017).

2. Leonardo Da Vinci

One of the greatest and most well-known artists of all time also contended with procrastination. It’s hard to conceive, considering his body of work, but Da Vinci struggled with focus. The Mona Lisa, one of his most notable masterpieces, took 16 years to complete.

Other works such as the Virgin of the Rocks took 13 years. So intense was Da Vinci’s proclivity for procrastination that his own benefactor threatened bankruptcy to motivate him.

It’s reassuring to know that procrastination is an equal opportunity malady. To offer a hand to those who struggle with it, let’s review some expert advice.

1. The 5-minute rule

When the brain is overwhelmed by a task, it can result in anxiety and avoidance. Bariso (2021) suggests a simple technique he calls the five-minute rule.

He advises committing to the task for five minutes with the stipulation that you can quit after that time if the task is overwhelming. Also known as chunking, this method breaks tasks into feasible portions.

Because task initiation often creates the roadblock, this method helps procrastinators clear the first hurdle. Thank you, Mary Poppins.

2. Visualization (mental rehearsal)

Visualization is an ongoing process that can be productively directed (Peper, Harvey, Lin, & Duvvuri, 2014). Imagining successful completion of a task makes the realization more likely. This process is familiar to athletes and artists.

These five steps can guide the process.

• Think of a past behavior or conflict that ended in disappointment.
• Understand that under the circumstances, you handled it the only way you could.
• Consider, “How could I have handled this with the wisdom I have now?”
• Now, think back to that same situation. Immerse yourself in it as if it is recurring, using all of your senses. Be as specific as possible. This time, imagine yourself behaving masterfully.
• Congratulate yourself for programming your own future.

3. Mindfulness

In Unwinding Anxiety , Judson Brewer (2021) discusses both procrastination and the worry loop that leads to it.

Brewer describes the standard habit loop as trigger, behavior, result. Avoiding a project can feel better in the moment than starting it. He suggests using mindfulness to build awareness of feelings associated with procrastination.

In the future, try doing a task early or on time, noticing what that feels like. The positive feelings associated with timely task completion can be used to build a new habit loop.

This video , created for medical students, introduces a useful equation for understanding procrastination and suggests seven remedies.

Knowing that there are ways to overcome procrastination, here are two tips for the therapist who has to deal with this phenomenon.

1. Appreciative inquiry

Appreciative inquiry was developed by Cooperrider and Srivastva (1987), with the help of graduate students at Case Western University in the 1980s. The concept is based on “powerful assumptions about human change that are positive and life generating by nature” (Binkert & Clancy, 2011, p. 287).

This strengths-based and solution-focused paradigm is premised on human potential and social constructionism. Adherents believe that clients can reinvent themselves through language, using three fundamental principles:

• “what people focus on becomes their reality;
• the language people use creates their reality; and
• in every individual, something works” (Orem, Binkert, & Clancy, 2007, p. 40).

The application to coaching is realized through asking life-enhancing appreciative inquiry questions , watching for pivotal moments as clients begin to view themselves in a new light, and helping the client move forward, taking parts of their past that are positive and comforting (Binkert & Clancy, 2011).

2. Motivational interviewing

Motivational interviewing (MI) is an optimistic approach to change based on research, experience, and the belief that clients are more likely to change when they believe they can (Souders, 2019).

Drawing on the strength of self-talk, MI techniques encourage change talk. Grounded in self-determination theory, MI attends to three basic psychological needs:

• Relatedness

Self-determination theory techniques are also used by professional sports coaches, such as Pete Carroll (Stetka, 2016).

This interdisciplinary method helps clients reduce ambivalence often associated with change. Its application is common in psychology and fields such as medicine and criminal justice.

This SlideShare was originally developed to help criminal justice practitioners implement MI. It explains concepts such as change talk, rolling with resistance, and using the acronym OARS.

In CBT, the relationship between thoughts, emotions, and feelings is explored and discussed. Research shows that anxiety and avoidance may explain procrastination. As reviewed earlier, procrastination is a behavior used to avoid uncomfortable feelings (Dexter, 2020).

This therapeutic approach focuses on the present and is goal oriented. It utilizes cognition to treat emotional and behavioral disorders and operates with the premise that changes in thoughts can be highly effective for treating deep-seated issues (Orem et al., 2007).

Cognitive-Behavioral Therapy has been proven effective as a tool to improve self-esteem and self-worth (McKay & Fanning, 2016), sometimes associated with procrastination. Using the power of self-talk to recognize and tame the inner critic, this method ignites the client’s rational, healthy voice (Sutton, 2021).

Below are three worksheets to help clients work through issues related to procrastination as well as a collection of apps and therapy games .

1. Reward Replacement Worksheet

Using procrastination as their behavior change goal, clients can use the Reward Replacement Worksheet to analyze the costs and rewards of procrastination and consider behavior change.

2. Problem Solving Worksheet for Adults

This Problem Solving Worksheet helps clients identify a problem, break it into smaller steps, and set a course of action, listing the pros and cons of each option.

3. Building New Habits

Building New Habits walks clients through the habit loop, including reward implementation, creating motivation for positive action.

4. HabitHub App

HabitHub, a habit and goal tracker app , motivates clients to complete to-do lists with easy-to-understand color schemes for daily, weekly, and monthly tasks.

Task reminder options range from many to few. I have incorporated this app for health and wellness routines as well as work-related tasks. Yes, there’s an app for that.

Available for Android . Available for iOS (coming soon).

5. Triskelion eLearning game

Triskelion from Gamelearn is a role-playing simulation course for overcoming procrastination and maximizing personal productivity and time management skills.

Students learn to plan and prioritize projects and discover techniques that can be used daily to manage tasks, improve efficiency, and achieve goals.

Request a demo .

As we have seen through motivational interviewing, powerful questions can lead clients to revelations, evoking new thoughts about their own potential. Below are six examples from Catherine Moore, author of 100 Most Powerful Life Coaching Questions (2019):

• What will success look like?
• How will you know you’ve achieved your goal?
• How might you turn these steps into a plan?
• How will you prepare for each step?
• How do you plan to motivate yourself when obstacles arise?
• What are some ways to motivate yourself to get started?

I’ve added four questions of my own:

• What one word describes how you feel during or after procrastination? Explain.
• What type of tasks do you tend to procrastinate on the most?
• If your self-talk is negative, do you know where that voice comes from?
• Think of a time you felt amazing about the work you do. How did it feel? Why?

These questions allow the client to reflect on emotions that when overlooked, create non-productive habit loops, keeping in mind that what gets rewarded, gets repeated.

Procrastination can be prevalent among students. This questionnaire from the Oregon State University’s Academic Success Center website, cleverly named Procrasti-Not, is geared toward students and holistic in nature. The questions seek to identify which life domains are more prone to procrastination.

Thoroughly getting on top of a topic means extending your knowledge, and reading our recommended books are just what you need.

1. Eat That Frog! 21 Great Ways to Stop Procrastination and Get More Done in Less Time – Brian Tracy

Eat That Frog is touted as one of the most popular time management books in history and is available in 42 languages.

The author embraces the premise that hitting your most undesirable task first thing in the morning means you start the day having accomplished a great thing.

Further, Tracy addresses perseveration that leads to procrastination.

Find the book on Amazon .

2. Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind – Judson Brewer

This book reviews the state of anxiety in current times and how anxiety drives bad habits (procrastination being one) and addictive behaviors.

Brewer presents a solution-focused program for overcoming anxiety.

We have a selection of resources that can aid mental healthcare practitioners with procrastinating clients.

The article 100 Most Powerful Life Coaching Questions [+PDF] by Catherine Moore (2019) provides helpful questions and resources for therapists, coaches, and anyone else looking to uncover issues. Moore also explains the GROW model and provides specific questions for coaching managers and leaders.

A series of simple worksheets are helpful for walking clients through individual steps toward their goal, using the acronym GROW. The worksheets include the following step-by-step process.

• G Stands for Goal helps clients identify goals.
• R Stands For REALITY allows clients to identify where they are with their goal and identify obstacles.
• O Stands for Options helps clients identify options and their energy resources for reaching their goals.
• W Stands For WAY FORWARD aids clients in setting up steps and sub-steps for reaching their goal. One of the strengths of this worksheet is the accountability piece and establishing a reward system for the accomplished goal.

If you’re looking for more science-based ways to help others become more productive and efficient, this collection contains 17 validated productivity and work efficiency exercises . Use them to help others prioritize better, eliminate time wasters, maximize their personal energy, and more.

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The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Surprisingly, it has been my pleasure to explore procrastination. I’ve discovered apps, worksheets, questions, books, and other valuable resources that I’ve already implemented to improve work hygiene.

In 1979, Knaus described distractions such as “chain-smoking, overeating, sleeping, playing solitaire, doing pushups” (1979, p. 21). Forty-two years later, technological advancements have situated the temptation to procrastinate in the palm of our hands – no pushups necessary.

Students have been the target of many procrastination studies, but they’re not alone.

We are all different, and when addressing the gap between intention and action, it’s vital to create a plan that suits your personality type.

This article was completed on time, and it felt like an accomplishment because for me, procrastination is no joke.

We hope you enjoyed reading this article. Don’t forget to download our three Productivity Exercises for free .

• Bariso, J. (2021, June 13). Emotionally intelligent people embrace the 5-minute rule . www.inc.com. Retrieved July 5, 2021, from https://www.inc.com/justin-bariso/emotionally-intelligent-people-embrace-5-minute-rule.html
• Binkert, J., & Clancy, A. L. (2011). Appreciative inquiry. In L. Wildflower & D. Brennan (Eds.), The handbook of knowledge-based coaching: From theory to practice . Jossey-Bass.
• Brewer, J. A. (2021). Unwinding anxiety: New science shows how to break the cycles of worry and fear to heal your mind . Avery.
• Cooperrider, D. L., & Srivastva, S. (1987). Appreciative inquiry in organizational life.  Research in Organizational Change and Development ,  1 (1), 129–169.
• Dexter, M. (2020, March 28). Social anxiety and procrastination: What “I can’t” might really mean . National Social Anxiety Center. Retrieved July 17, 2021, from https://nationalsocialanxietycenter.com/2020/03/28/social-anxiety-and-procrastination-what-i-cant-might-really-mean/
• Hairston, I. S., & Shpitalni, R. (2016). Procrastination is linked with insomnia symptoms: The moderating role of morningness-eveningness. Personality and Individual Differences , 101 , 50–56.
• Jaffe, E. (2013, March 29). Why wait? The science behind procrastination. Association for Psychological Science. Retrieved July 5, 2021, from https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
• Klassen, R. M., Krawchuk, L. L., & Rajani, S. (2008). Academic procrastination of undergraduates: Low self-efficacy to self-regulate predicts higher levels of procrastination. Contemporary Educational Psychology , 33 (4), 915–931.
• Knaus, W. J. (1979). Do it now . Prentice-Hall.
• Lamarque, H. (2017, January 12). Top 10 most famous procrastinators in the world . Career Addict. Retrieved July 21, 2021, from https://www.careeraddict.com/top-10-most-famous-procrastinators-in-the-world
• McKay, M., & Fanning, P. (2016).  Self-esteem . New Harbinger.
• Moore, C. (2019, October 22). 100 Most powerful life coaching questions [+PDF] . PositivePsychology.com. Retrieved August 4, 2021, from https://positivepsychology.com/life-coaching-questions/
• Orem, S. L., Binkert, J., & Clancy, A. L. (2007). Appreciative coaching: A positive process for change . Jossey-Bass.
• Peper, E., Harvey, R., Lin, I. M., & Duvvuri, P. (2014). Increase productivity, decrease procrastination, and increase energy. Biofeedback , 42 (2), 82–87.
• Phillips, L. (2019, October 24). Procrastination: An emotional struggle. Counseling Today. Retrieved July 22, 2021, from https://ct.counseling.org/2019/10/procrastination-an-emotional-struggle/#
• Souders, B. (2019, November 5). 17 Motivational interviewing questions and skills . PositivePsychology.com. Retrieved August 2, 2021, from https://positivepsychology.com/motivational-interviewing/
• Stead, R., Shanahan, M. J., & Neufeld, R. W. (2010). “I’ll go to therapy, eventually”: Procrastination, stress, and mental health. Personality and Individual Differences , 49 , 175–180.
• Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin , 133 (1), 65–94.
• Stetka, B. (2016). How to coach like an Olympian. Scientific American Mind , 27 (4), 45–49.
• Sutton, J. (2021, July 24). How to boost self-esteem: 12 Simple exercises & CBT tools . PositivePsychology.com. Retrieved August 2, 2021, from https://positivepsychology.com/self-esteem-boost-exercises/
• Svartdal, F., Granmo, S., & Farevaag, F. S. (2018). On the behavioral side of procrastination: Exploring behavioral delay in real-life Settings. Frontiers in Psychology , 9 .
• Tracy, B. (2017).  Eat that frog! 21 Great ways to stop procrastinating and get more done in less time.  Berrett-Koehler.

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What our readers think.

Brilliant article. I see aspects of myself in all the 6 causes of procrastination listed, nice to see them listed like this, where one can examine why they think the way they do… complete with references for further reading and tools for therapy. Procrastination can become a severe, career/lifestyle destroying problem left unchecked, negative beliefs formed over a lifetime. Guilt, shame and disappointment become unbearable by midlife. I am still procrastinating my social life more than a year after covid lockdowns, and struggles with productivity when working from home resulted in me forming rigid beliefs such as I am simply not capable of working in the afternoon, at all, even after returning to the office. When it gets this far, really need therapy not just an ADHD diagnosis and throw some meds at it. (meds not helpful in my case, I tried). There are so many “how to beat procrastination 10 tips” type articles that are basic, patronising and really just cover how to set goals followed by “just start it, go on!”. I’d also add one potential cause: Demand avoidance, which we all do to some degree. But when its pathological demand avoidance it can be associated with autism

A highly informative article that must be read by all people who wants to deal with mind strongholds of procrastination which are obstacles to our Divine Predestined success and prosperity.

Well researched and informative article.

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3 Reasons Students Procrastinate—and How to Help Them Stop

Psychologists have uncovered reasons why students put off important work. But there are a few simple things teachers can do to keep students on track.

Leonardo da Vinci spent nearly 16 years painting the Mona Lisa —and never completed it . The Hitchhiker’s Guide to the Galaxy author Douglas Adams famously wrote , “I love deadlines. I love the whooshing noise they make as they go by.” And Frank Lloyd Wright spent a mere two hours designing Fallingwater —after delaying for nine months.

“Procrastination is extremely prevalent,” Piers Steel, a business professor at the University of Calgary, noted in a 2007 study . “Estimates indicate that 80 to 95 percent of college students engage in procrastination, approximately 75 percent consider themselves procrastinators, and almost 50 percent procrastinate consistently and problematically.”

If you’re a middle or high school teacher, it’s likely that you have procrastinators in your class—students who consistently wait until the last minute to turn in their assignments, or put off studying until the night before a test. This delaying has a cost: A 2015 study found that the longer business school students waited to turn in an assignment, the worse their grades were, with last-minute hand-ins costing them five percentage points on average, or half a grade. And a 2015 meta-analysis confirmed this result, finding that procrastination was associated with lower grades across 33 studies that included over 38,000 students (most of whom were in college). Even worse, medical research has linked procrastination to higher levels of stress, depression, anxiety, and fatigue.

It’s a common perception that students who procrastinate do so because they don’t care about the assignment—and that’s usually wrong, argued Devon Price, a social psychology professor at Loyola University, in 2018. More often than not, the underlying reasons for procrastination fall under two categories: fear of failure or confusion about the first steps of an assignment.

“Procrastination is more likely when the task is meaningful and the individual cares about doing it well,” Price explained. Procrastinators can stare at a screen or book for hours, paralyzed by fear. At that point, the best solution is to take a short break and engage in a relaxing activity.

Joseph Ferrari, a professor of psychology at DePaul University and leading expert on procrastination, has performed several studies on why students put off important work. In a groundbreaking 1989 study , Ferrari found that college students often procrastinated because of indecision: They spent too much time worrying about whether they were doing an assignment correctly, prolonging the time they spent on even simple tasks. For these students, procrastination was a coping mechanism to avoid stressful experiences.

“It is very helpful and useful to gather information to make an informed decision, but when one simply continues to gather beyond the point of adequate resources, then they are being indecisive and the waiting is counterproductive,” Ferrari told an interviewer in 2010 .

In a follow-up study , Ferrari found another reason why some students procrastinate: fear of criticism. He discovered that many college students engaged in self-sabotage because they could then blame low grades on the deadlines rather than their own abilities. These students preferred to “choose situations in which their public image would not be damaged by poor performance.” Once again, procrastination was a coping mechanism—in this case, to protect the students’ self-esteem and perceptions of their identity.

Ferrari discovered yet another, very different, motive for procrastination in a 1992 study . Some college students delayed starting on an assignment because they enjoyed the perceived thrill of working against a deadline. Putting assignments off until the last minute was a way of “adding drama to life,” giving these students a rush of adrenaline.

Indecisiveness, avoidance, and thrill-seeking are thus more likely explanations for procrastination than laziness or lack of motivation. So what can teachers do? Here are some suggestions.

5 Ways to Encourage Students Not to Procrastinate

1. Spread deadlines out. Researchers have investigated the impact of three types of deadlines for a series of tasks: evenly spaced, self-imposed, or a single, final deadline. In the first experiment, students were assigned three papers and were asked to either turn one in at the end of each month, choose their own deadlines, or submit all three papers by the end of the course. In the second experiment, students were given a task—to proofread three passages—and submitted their assignments weekly, at their own self-chosen pace, or all at once. In both experiments, evenly spaced deadlines not only yielded better student work but also decreased the chances that students would miss their deadlines.

The takeaway for teachers? Instead of giving students a big project with a single deadline, break it into smaller tasks with evenly spaced out deadlines. Ask for multiple drafts of a paper, for example. In a project-based learning unit, have students present their progress at specified checkpoints. This can be especially helpful for students who are paralyzed by large projects—by making each part more manageable, you can reduce the anxiety associated with intimidating deadlines.

2. Provide supportive feedback. Students with low self-esteem may be reluctant to put forth their best work if they’re worried about criticism or afraid of failing. Avoid giving highly critical or negative feedback, which may have the unintended consequence of making students feel nervous or self-conscious. Students may also respond poorly to feedback that feels controlling, so avoid being too explicit about what needs to be corrected. Finally, be cautious about giving feedback to students in front of their peers—they may feel uncomfortable and become disengaged.

3. Teach time management and study skills. A 2017 study found that many students lack the metacognitive skills they need to be able to study effectively, such as the ability to schedule ample time for studying or knowing when to ask for help. Many study participants were surprised when their initial scores were lower than they had expected—they did not have an accurate sense of how well prepared they were. They were then encouraged to plan ahead for an upcoming test, and were shown examples of how they could prepare. The results were significant: Compared to their peers, the students who participated in the metacognitive activities scored a third of a letter grade higher, on average.

4. Be mindful of workload. According to a 2015 study , the likelihood that students will turn in late work increases when deadlines for different projects coincide—something that can easily happen in middle and high school, when students have multiple teachers. Students also experience higher stress levels if they can’t manage multiple assignments that are due at the same time. Consider coordinating with other teachers to spread out major deadlines.

And when students face adversity that impacts their ability to finish assignments on time, such as taking care of a family member or having to financially support their family, being flexible about deadlines can help them stay on track.

5. Have clear instructions and examples. Students are more likely to put off a project if they don’t understand how to start. Ensure that all students know your expectations and the requirements of the assignment—it’s best to put instructions in writing so that students can refer to them as needed. You can also use exemplars , such as examples of past student work, to help them better understand what the assignment is.

Procrastination

The art of writing is the art of applying the seat of the pants to the seat of the chair. —Mary Heaton Vorse

What this handout is about

This handout will help you understand why you procrastinate and offer strategies to combat this common writer’s ailment.

Introduction

Everyone procrastinates. We put things off because we don’t want to do them, or because we have too many other things on our plates. Putting things off—big or small—is part of being human. If you are reading this handout, however, it is likely that your procrastination is troubling you. You suspect that you could be a much better writer if only you didn’t put off writing projects until the last minute. You find that just when you have really gotten going on a paper, it’s time to turn it in; so, you never really have time to revise or proofread carefully. You love the rush of adrenaline you get when you finish a paper ten minutes before it’s due, but you (and your body) are getting tired of pulling all-nighters. You feel okay about procrastinating while in college, but you worry that this habit will follow you into your working life.

You can tell whether or not you need to do something about your procrastination by examining its consequences. Procrastination can have external consequences (you get a zero on the paper because you never turned it in) or internal consequences (you feel anxious much of the time, even when you are doing something that you enjoy). If you put off washing the dishes, but the dishes don’t bother you, who cares? When your procrastination leaves you feeling discouraged and overburdened, however, it is time to take action.

Is there hope?

If you think you are a hopeless procrastinator, take heart! No one is beyond help. The fact that you procrastinate does not mean that you are inherently lazy or inefficient. Your procrastination is not an untamable beast. It is a habit that has some specific origin, and it is a habit that you can overcome. This handout will help you begin to understand why you procrastinate and give you some strategies for turning things around. For most procrastinators, however, there are no quick fixes. You aren’t going to wake up tomorrow and never procrastinate again. But you might wake up tomorrow and do one or two simple things that will help you finish that draft a little earlier or with less stress.

You may not be surprised to learn that procrastinators tend to be self-critical. So, as you consider your procrastination and struggle to develop different work habits, try to be gentle with yourself. Punishing yourself every time you realize you have put something off won’t help you change. Rewarding yourself when you make progress will.

If you don’t care why you procrastinate—you just want to know what to do about it—then you might as well skip the next section of this handout and go right to the section labeled “What to do about it.” If you skip to the strategies, however, you may only end up more frustrated. Taking the time to learn about why you procrastinate may help you avoid the cycle whereby you swear up and down that you will never procrastinate again, only to find that the next time you have a paper due, you are up until 3 a.m. trying to complete the first (and only) draft—without knowing why or how you got there.

Why we do it

In order to stop putting off your writing assignments, it is important to understand why you tend to do so in the first place. Some of the reasons that people procrastinate include the following:

Because we are afraid

• Fear of failure: If you are scared that a particular piece of writing isn’t going to turn out well, then you may avoid working on it in order to avoid feeling the fear.
• Fear of success: Some procrastinators (the author of this handout included) fear that if they start working at their full capacity, they will turn into workaholics. Since we procrastinate compulsively, we assume that we will also write compulsively; we envision ourselves locked in a library carrel, hunched over the computer, barely eating and sleeping and never seeing friends or going out. The procrastinator who fears success may also assume that if they work too hard, they will become mean and cold to the people around them, thus losing their capacity to be friendly and to have fun. Finally, this type of procrastinator may think that if they stop procrastinating, then they will start writing better, which will increase other people’s expectations, thus ultimately increasing the amount of pressure they experience.
• Fear of losing autonomy: Some people delay writing projects as a way of maintaining their independence. When they receive a writing assignment, they procrastinate as a way of saying, “You can’t make me do this. I am my own person.” Procrastinating helps them feel more in control of situations (such as college) in which they believe that other people have authority.
• Fear of being alone: Other writers procrastinate because they want to feel constantly connected to other people. For instance, you may procrastinate until you are in such a bind that someone has to come and rescue you. Procrastination therefore ensures that other people will be involved in your life. You may also put off writing because you don’t want to be alone, and writing is oftentimes a solitary activity. In its worst form, procrastination itself can become a companion, constantly reminding you of all that you have to do.
• Fear of attachment: Rather than fearing separation, some people procrastinate in order to create a barrier between themselves and others. They may delay in order to create chaos in their lives, believing that the chaos will keep other people away.

Whether these fears appear in our conscious or subconscious minds, they paralyze us and keep us from taking action, until discomfort and anxiety overwhelms us and forces us to either a) get the piece of writing done or b) give up. (The preceding is a summary of Chapters 2-4 of Jane B. Burka and Lenora M. Yuen’s Procrastination: Why You Do It, What to Do About It.)

Because we expect ourselves to be perfect

Procrastination and perfectionism often go hand in hand. Perfectionists tend to procrastinate because they expect so much of themselves, and they are scared about whether or not they can meet those high standards. Perfectionists sometimes think that it is better to give a half-hearted effort and maintain the belief that they could have written a great paper, than to give a full effort and risk writing a mediocre paper. Procrastinating guarantees failure, but it helps perfectionists maintain their belief that they could have excelled if they had tried harder. Another pitfall for perfectionists is that they tend to ignore progress toward a goal. As long as the writing project is incomplete, they feel as though they aren’t getting anywhere, rather than recognizing that each paragraph moves them closer to a finished product.

Because we don’t like our writing

You may procrastinate on writing because you don’t like to re-read what you have written; you hate writing a first draft and then being forced to evaluate it, in all its imperfection. By procrastinating, you ensure that you don’t have time to read over your work, thus avoiding that uncomfortable moment.

Because we’re too busy

Practical concerns: jobs, other classes, etc.

Because it works

Unfortunately, procrastination helps reinforce itself. When we avoid doing something we dread (like writing) by doing something we enjoy (such as watching TV, hanging out with friends, etc.), we escape the dreaded task. Given such a choice, it’s no wonder that many of us choose to procrastinate. When we write a paper at the last minute and still manage to get a good grade, we feel all the more compelled to procrastinate next time around.

What to do about it

Now that you know a little bit about why you may have procrastinated in the past, let’s explore some of the strategies you might use to combat your procrastination tendencies, now and in the future. Experiment with whichever of these strategies appeals to you; if you try something and it doesn’t work, try something else! Be patient; improvement will come with practice.

Take an inventory

Figuring out exactly when and how you procrastinate can help you stop the behavior. It can be difficult to tell when you are procrastinating. Think about the clues that tell you that’s what you’re doing: for example, a nagging voice in your head, a visual image of what you are avoiding or the consequences of not doing it, physical ailments (stomach tightness, headaches, muscle tension), inability to concentrate, inability to enjoy what you are doing.

How do you procrastinate?

• Try to ignore the task, hoping against hope that it will go away?
• Over- or under-estimate the degree of difficulty that the task involves?
• Minimize the impact that your performance now may have on your future?
• Substitute something important for something really important? (For example, cleaning instead of writing your paper.)
• Let a short break become a long one, or an evening in which you do no work at all? (For example, claiming that you are going to watch TV for ½ hour, then watching it all night.)
• Focus on one part of the task, at the expense of the rest? (For example, keep working on the introduction, while putting off writing the body and conclusion).
• Spend too much time researching or choosing a topic

Once you better understand how you procrastinate, you will be better able to catch yourself doing it. Too often, we don’t even realize that we are procrastinating—until it’s too late.

Create a productive environment

If you have made the decision to stop delaying on a particular writing project, it is critical that you find a place to work where you have at least half a chance of actually getting some writing done. Your dorm room may not be the place where you are most productive. Ditto the computer lab. If you have a laptop computer, try going someplace where you can’t connect to the Internet (e-mail and the Web are the bane of the procrastinator’s existence—as you probably already know). If you are a procrastinator, then chances are you are already pretty exasperated; don’t risk frustrating yourself even more by trying to write in an environment that doesn’t meet your needs.

CAUTION: The most skilled procrastinators will be tempted to take this suggestion too far, spending an inordinate amount of time “creating a productive environment” (cleaning, filing, etc.) and not nearly enough time actually writing. Don’t fall into that trap! While cleaning and filing are indeed worthy and necessary activities, if you only do this when you have an approaching writing deadline, then you are procrastinating.

While you are thinking about where to write, consider also when you will write. When are you most alert? Is it at 8 a.m., mid-morning, mid-afternoon, early evening, or late at night? Try to schedule writing time when you know you will be at your best. Don’t worry about when you “should” be able to write; just focus on when you are able to write.

Challenge your myths

In order to break the procrastination habit, we need to get past the idea that in order to write, we must have all the information pertaining to the topic, and we must have optimal writing conditions. In reality, writers never have all the information, and conditions are never optimal.

Think of a writing project that you are currently putting off. On one side of a piece of paper, write down all the reasons for your delay. On the other side, argue (as convincingly as possible!) against the delay.

Myth #1: “I can’t function in a messy environment. I can’t possibly write this paper until I have cleaned my apartment.”

Challenge: There are no conditions that are necessary in order for you to write, save two: 1) You must have a writing implement (e.g., a keyboard or a pen) and 2) you must have someplace for writing to go, such as into a computer or onto a piece of paper. If, when faced with a writing project, you start piling up prerequisites for all the things you must do before you can possibly start writing, consider whether you might in fact be making excuses—in other words, procrastinating.

Myth #2: “I know it’s time for me to start writing, but I just haven’t done enough research yet. I’ll spend one more night at the library, and then I’ll start writing my paper.”

Challenge: Truth be told, you will never collect all the information you possibly could for your paper. Better to write a tightly-crafted argument with the information you have NOW, AT THIS VERY MOMENT, than to keep doing research and risk throwing your paper together at the last minute.

Myth #3: “I do my best work under pressure.”

Challenge: There are lots of other ways to create pressure for yourself, besides waiting until the night before the paper is due to start writing it. You can set a time limit for yourself—for example, “I will write this paragraph in ½ hour”—or you can pretend that the paper is a timed essay exam. If you do this a week or two before the paper is due, you’ll have a draft in plenty of time to revise and edit it.

Myth #4: “In order to work on my paper, I must have six uninterrupted hours.”

Challenge: You can and should work on a paper in one hour blocks (or shorter). This will help you break the writing task down into smaller pieces, thereby making it seem more manageable. If you know that you can work on one part of the paper for one hour, then it won’t seem so daunting, and you will be less likely to procrastinate.

Some writers find, however, that they do need longer blocks of time in order to really produce anything. Therefore, like all of the strategies outlined here, if this one doesn’t work for you, throw it out and try something else. You might still find, however, that you are more productive when you plan to write “all morning” rather than “all day.”

Myth #5 : “What I write has to be perfect, ” AND/OR “I can’t write anything until I have a perfect thesis statement/intro.”

Challenge: A first draft (or a second, or a third, or even—egad!—the final product) does not have to be perfect. When we write an early draft, we need to turn off our internal critic and just get some words down on the page. The great thing about starting early on a writing project is that it leaves us plenty of time for revision, editing, and proofreading; so, we can set ourselves free to just let our writing flow, without worrying about sentence-level concerns such as grammar, punctuation, and style. You’ll find some other thoughts on editing in our video on proofreading and our handout on revision .

Break it down

The day you get the paper assignment (ideally), or shortly thereafter, break the writing assignment up into the smallest possible chunks. By doing this, the paper never has a chance to take on gargantuan proportions in your mind. You can say to yourself, “Right now, I’m going to write the introduction. That’s all, just the introduction!” And you may be more likely to sit down and do that, than you will to sit down and “write the paper.”

Get a new attitude

We shoot ourselves in the foot, to begin with, by telling ourselves how horrible a particular writing assignment is. Changing our attitude toward the task, when possible, may go a long way toward keeping us from procrastinating. Tell yourself that the task isn’t so bad or difficult, that you either know how to do it, or that you can learn how while you’re doing it. You may find, too, that if you start early on a particular assignment, your attitude never has a chance to get very negative in the first place! Simply starting to write can often help us feel more positive about writing.

Ask for help

• Get an anti-procrastination coach. If you are really determined not to procrastinate, then get help from the supportive people in your life. Tell someone about your writing goal and timeline, and ask them to help you determine whether or not your plan is realistic. Once or twice a week, email with a friend, relative, or mentor, in order to report (admit?) on your progress, and declare your promise for the next week (or few days). If, despite your very good intentions, you start procrastinating again, do not think, “All is lost!” Instead, talk to someone about it. They may be able to help you put your slip into perspective and get back on track.
• Get a buddy. See if you can find a friend to work alongside you. They don’t have to be writing a paper; in fact, they can be playing Solitaire, for all you care. What matters is that you arrange to meet them at the library (or wherever you have decided to write) at a particular time and stay there for a specific period of time, thus creating accountability.
• Get help with your writing. If you are procrastinating because you think you are a weak writer, then ask someone (a Writing Center writing coach, a current or former professor or teaching assistant, a friend) to help you improve.
• Form a writing group. A writing group is a great way for undergraduate and more advanced writers alike to create accountability, get feedback, and simply get reminded that you are not alone in the struggle to produce and to improve your writing. See our writing group packet at for more information on how to form and sustain a writing group. Dissertation writers may benefit not only from joining a writing group but also from reading our handout on the dissertation . This handout was written by a former Writing Center staff member who eventually completed her dissertation.

Get unblocked

Sometimes, we procrastinate because we feel stuck on a particular essay or section of an essay. If this happens, you have several options:

• Turn off the screen. Type with a dark screen, so you can’t see what you’ve written, decide you don’t like it, and delete it immediately. Sometimes procrastination stems from insecurity about what to say, or whether we have anything to say. The important thing, in that case, is to get started and KEEP GOING. Turning off the screen may help lessen your fear and turn off your internal critic. When you turn it back on (or print out what you’ve written), you may find that you do have something to say, after all.
• Write about writing. Take 15 minutes and write a letter to yourself about why you don’t want to write this. This lets you vent your frustrations and anxieties. Then, Take 15 minutes and write about what you could do to get unstuck. You can also try writing about what you’re going to write, making an initial assessment of the assignment. You won’t have the pressure of writing an actual draft, but you will be able to get something down on paper.
• Write the easiest part first. You don’t have to start at the beginning. Whatever section you can do, do it! If you think that’s wimpy, and you would rather do the hardest part first so that you can get it out of the way, that’s fine—whatever works for you. If you start writing and you get stuck, write about why you’re stuck.
• Talk it out. Try tape-recording yourself speaking the ideas you want to include in the paper, and then transcribe the tape.

Make yourself accountable

Set a writing deadline (other than the paper’s due date) for yourself by making an appointment at the Writing Center or telling your TA (or a former TA) that you’re going to give them a draft on such-and-such a date. If you make your Writing Center appointment for several days before the paper is due, then you may be motivated to have a draft finished. Or set an earlier appointment at the Writing Center to have a conversation about your plans for the draft. Talking out your ideas with someone will help you get them organized for subsequent writing.

Leave your work out

Keeping your work (books, notes, articles, etc.) physically out, in full view, gives you a reminder that you are in the middle of the paper, or that you need to start. Also, if you write in more than one shift, it can be helpful to leave off in the middle of a paragraph and leave your ‘tools’ where they are. When you return to the paper, you’ll be able to “warm up” by finishing that paragraph. Starting a new section cold may be more difficult.

Work on improving your writing when you don’t have a deadline

Investigate your writing process. First of all, you may not think you have a thing called a “writing process.” But you do—everyone does. Describe your writing process in detail.

Ask yourself:

• When do I usually start on a paper?
• What tools do I need (or think I need) in order to write?
• Where do I write?
• Do I like quiet or noise when I write?
• How long a block of time do I need?
• What do I do before I start?
• What do I do at the end?
• How do I feel at the end (after I have turned it in)?

Then ask yourself:

• What do I like about my writing process?
• What do I want to change?

Once you can see your writing process, then you can make a decision to change it. But take it easy with this—only work on one part at a time. Otherwise, you’ll get overwhelmed and frustrated—and we all know where that leads, straight down the procrastination road.

Evaluate your writing’s strengths and weaknesses

If you aren’t ready to evaluate your writing process completely (and it’s okay if you aren’t), then you could try just listing your strengths and weaknesses as a writer. For instance, perhaps you are great at creating thesis statements, but you have trouble developing arguments. Or, your papers are very well-organized, but your thesis and argument tend to fall a little flat. Identifying these issues will help you do two things: 1) When you write, you can play to your strength; and 2) You can choose one weakness and do something about it when you DON’T have a deadline.

Now, doing anything when you don’t have a deadline may sound strange to a procrastinator, but bear with me. Let’s say you’ve decided that your writing is too wordy, and you want to work on being more concise. So, some time when you don’t have a paper—but you do have a free hour—you waltz into the Writing Center and tell your tutor, “Hey, I want learn to how to write more clearly.” You confer, and you come away with some simple strategies for eliminating wordiness.

Here is why this may make a difference the next time you write a paper, regardless of whether or not you have procrastinated (again!): You print out your draft. It’s 1 a.m. You go to bed. The next morning, you read over your paper (it’s due at noon). You say to yourself, “Hmmm, I notice I’m being too wordy.” BUT, rather than concluding, “Oh, well, it’s too late, there isn’t anything I can do about that,” (as you may have in the past), you can choose to employ some of what you learned (previously, when you weren’t under the gun) to make your writing more concise. You edit the paper accordingly. You turn it in.

When your instructor hands the papers back the following week, there are far fewer instances of “awkward,” “unclear,” etc. in the margins. Voila! You’ve made a positive change in your writing process!

What does this have to do with procrastination? Well, making one small change in your writing process creates momentum. You begin to feel more positive about your writing. You begin to be less intimidated by writing assignments. And—eventually—you start them earlier, because they just aren’t as big a deal as they used to be.

Evaluating the strengths and weaknesses in your writing gives you a sense of control. Your writing problems are solvable problems. Working on your writing when you don’t have a deadline helps you gain insight and momentum. Soon, writing becomes something that, while you may not look forward to it, you don’t dread quite as much. Thus, you don’t procrastinate quite as much.

This strategy also accounts for the fact that if you perceive procrastination as having been successful for you in the past, you aren’t going to give it up right away

Hone your proofreading and editing skills

If you procrastinate on writing because you don’t like to re-read what you have written, the good news is this: you can learn specific proofreading , revising , and editing strategies. If you finish your paper ahead of time, and you re-read it, and you don’t like it, you have options. Writing a first draft that you don’t like doesn’t mean you’re a terrible writer. Many writers—in fact, I would venture to say most—hate their first drafts. Neither Leo Tolstoy nor Toni Morrison produce(d) brilliant prose the first time around. In fact, Morrison (a big fan of revision) said recently that you don’t have to love your writing just because you wrote it! If you practice some revision and editing strategies, you may feel more comfortable with the idea of re-reading your papers. You’ll know that if you find weaknesses in the draft (and you will), you can do something to improve those areas.

Learn how to tell time

One of the best ways to combat procrastination is to develop a more realistic understanding of time. Procrastinators’ views of time tend to be fairly unrealistic. “This paper is only going to take me about five hours to write,” you think. “Therefore, I don’t need to start on it until the night before.” What you may be forgetting, however, is that our time is often filled with more activities than we realize. On the night in question, for instance, let’s say you go to the gym at 4:45 p.m. You work out (1 hour), take a shower and dress (30 minutes), eat dinner (45 minutes), and go to a sorority meeting (1 hour). By the time you get back to your dorm room to begin work on the paper, it is already 8:00 p.m. But now you need to check your email and return a couple of phone calls. It’s 8:30 p.m. before you finally sit down to write the paper. If the paper does indeed take five hours to write, you will be up until 1:30 in the morning—and that doesn’t include the time that you will inevitably spend watching TV.

And, as it turns out, it takes about five hours to write a first draft of the essay. You have forgotten to allow time for revision, editing, and proofreading. You get the paper done and turn it in the next morning. But you know it isn’t your best work, and you are pretty tired from the late night, and so you make yourself a promise: “Next time, I’ll start early!”

Make an unschedule

The next time you have a writing deadline, try using an unschedule to outline a realistic plan for when you will write. An unschedule is a weekly calendar of all the ways in which your time is already accounted for. When you make an unschedule, you consider not only your timed commitments such as classes and meetings, but also your untimed activities such as meals, exercise, errands, laundry, time with friends and family, and the like. It is not a list of what you should do in a given week; rather it is an outline of the time that you will necessarily spend doing other things besides writing.

Once you have made your unschedule, take a look at the blank spaces. These represent the maximum number of hours that you could potentially spend writing. By starting with these blank spaces as a guide, you will be able to more accurately predict how much time you will be able to write on any given day. You may be able to see, for instance, that you really don’t have five hours to spend writing on the night before the paper is due. By planning accordingly, you will not only get a better night’s sleep, you may also end up with a better paper!

The unschedule might also be a good way to get started on a larger writing project, such as a term paper or an honors thesis. You may think that you have “all semester” to get the writing done, but if you really sit down and map out how much time you have available to write on a daily and weekly basis, you will see that you need to get started sooner, rather than later. In addition, the unschedule may reveal especially busy weeks or months, which will help you budget time for long-term projects.

Perhaps most importantly, the unschedule can help you examine how you spend your time. You may be surprised at how much (or how little) time you spend watching television, and decide to make a change. It’s especially important that you build time for fun activities into your unschedule. Otherwise, you will procrastinate in order to steal time for relaxation.

You can also use the unschedule to record your progress towards your goal. Each time you work on your paper, for example, mark it on the unschedule. One of the most important things you can do to kick the procrastination habit is to reward yourself when you write something, even if (especially if) that writing is only a little piece of the whole. Seeing your success on paper will help reinforce the productive behavior, and you will feel more motivated to write later in the day or week.

Set a time limit

Okay, so maybe one of the reasons you procrastinate on writing projects is that you just plain hate writing! You would rather be at the dentist than sitting in front of your computer with a blank Microsoft Word document staring you in the face. In that case, it may be helpful to set limits on how much time you will spend writing before you do something else. While the notation “Must work on Hemingway essay all weekend” may not inspire you to sit down and write, “Worked on Hemingway essay for ½ hour” just might. Or, if you tell yourself that you will write “all weekend,” for instance, the sheer agony of the thought may keep you from doing any writing at all. If, however, you say that you will write for two hours on Saturday afternoon, you may actually accomplish something. The important thing here is to keep your commitment to yourself. Even if, at the end of the two hours, you think you could keep going, stop. Go outside and enjoy the weather. Your procrastinating self needs to be able to trust your new non-procrastinating self the next time you say you will only write for a certain amount of time. If you go overboard this time, then the next time you say, “I’ll write for two hours and then stop,” the procrastinator within will respond, “Yeah, right! I’m going rollerblading!”

On the other hand, it may work better for you to trick yourself into working on your paper by telling yourself you’re only going to write for two hours, but then continuing to work if you’re feeling inspired. Experiment with both approaches and see which one seems to work best for you.

Be realistic about how long it takes you to write

Procrastinators tend to be heroic about time; they estimate that it will take them two hours to complete a task that would take most people four. Once you have determined that procrastination is hurting your writing, begin taking notice of how long it actually takes you to write. Many students have a “page an hour” rule. Perhaps you can write a page in an hour if you are totally rested, fed, and focused, your roommate isn’t home, and the wind is blowing just right. But what if the phone rings, what if you are tired, and what if you have to go to the bathroom? When you estimate how long it will take you to write something, expect that there will be interruptions along the way.

Parting thoughts

As you explore why you procrastinate and experiment with strategies for working differently, don’t expect overnight transformation. You developed the procrastination habit over a long period of time; you aren’t going to stop magically. But you can change the behavior, bit by bit. If you stop punishing yourself when you procrastinate and start rewarding yourself for your small successes, you will eventually develop new writing habits. And you will get a lot more sleep.

Works consulted

We consulted these works while writing this handout. This is not a comprehensive list of resources on the handout’s topic, and we encourage you to do your own research to find additional publications. Please do not use this list as a model for the format of your own reference list, as it may not match the citation style you are using. For guidance on formatting citations, please see the UNC Libraries citation tutorial . We revise these tips periodically and welcome feedback.

Burka, Jane M., and Lenora M. Yuen. 1983. Procrastination: Why You Do It, What to Do About It Now . Boston: Addison-Wesley Publishing.

Ellis, Albert, and William J. Knaus. 1977. Overcoming Procrastination . New York: Signet.

You may reproduce it for non-commercial use if you use the entire handout and attribute the source: The Writing Center, University of North Carolina at Chapel Hill

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How to Do Your Homework on Time if You're a Procrastinator

Last Updated: May 22, 2024 Fact Checked

This article was co-authored by Katie Styzek . Katie Styzek is a Professional School Counselor for Chicago Public Schools. Katie earned a BS in Elementary Education with a Concentration in Mathematics from the University of Illinois at Urbana-Champaign. She served as a middle school mathematics, science, and social studies teacher for three years prior to becoming a counselor. She holds a Master of Education (M.Ed.) in School Counseling from DePaul University and an MA in Educational Leadership from Northeastern Illinois University. Katie holds an Illinois School Counselor Endorsement License (Type 73 Service Personnel), an Illinois Principal License (formerly Type 75), and an Illinois Elementary Education Teaching License (Type 03, K – 9). She is also Nationally Board Certified in School Counseling from the National Board for Professional Teaching Standards. There are 8 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 553,330 times.

Procrastinating on your homework assignments can make school more stressful and can hurt your grade if you're always finishing homework at the last minute. Once you learn a few techniques to beat procrastination can make homework much easier for you! By keeping organized, setting specific goals, and asking for help, you can transform yourself into an academic star who still has time to watch TV and catch up with friends on Facebook.

Getting Organized

Establishing a Routine

• Set an alarm on your phone to remind you when to get back to work!

Setting Goals

• Very few people can actually work effectively with music playing. If you like to listen to music while you work but find you aren't getting anything done, try going without it for an hour to see if your concentration improves.

Asking for Help

• This doesn't work for everybody. If you find another person distracting, quit working with them.

How Can I Stop Procrastinating?

Community Q&A

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• Good health can improve your study habits and can help you retain what you learn. Exercise, eat well, get plenty of sleep, and skip the alcohol and caffeine. Thanks Helpful 0 Not Helpful 0
• Ask your parents or a friend to keep your smartphone so you don't get distracted. Thanks Helpful 0 Not Helpful 0
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• Even the best students know that they can't work all of the time. Allow some relaxation time for yourself, particularly on the weekends. Good study habits make you work smarter, not harder. Thanks Helpful 120 Not Helpful 9

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• ↑ Katie Styzek. Professional School Counselor. Expert Interview. 26 March 2021.
• ↑ https://www.grammarly.com/blog/how-to-stop-procrastinating/
• ↑ https://kidshealth.org/en/teens/focused.html
• ↑ https://kidshealth.org/en/teens/homework.html
• ↑ https://childmind.org/article/strategies-to-make-homework-go-more-smoothly/
• ↑ https://learningcenter.unc.edu/tips-and-tools/take-charge-of-distractions/
• ↑ Ted Coopersmith, MBA. Academic Tutor. Expert Interview. 10 July 2020.
• ↑ https://kidshealth.org/en/parents/school-help-teens.html

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30 Effective Strategies to Overcome Procrastination and Boost Homework Motivation for Teens

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With one of our certified teen experts who will help you come up with a success game plan for your teen, introduction.

Procrastination is more than just a bad habit; it’s a pervasive barrier that many teens face, impacting not only their academic performance but also their overall well-being and self-esteem. In a world where distractions are just a smartphone notification away, finding the motivation to tackle homework can be daunting for any teenager. This struggle often leaves parents feeling helpless, wondering how they can effectively support their children in developing better study habits and a proactive approach to their education.

Understanding the root causes of procrastination is the first step in overcoming it. Psychological factors, environmental conditions, and a lack of effective time management skills can all contribute to the tendency of putting off important tasks. However, with the right strategies , teens can learn to navigate these challenges, transforming their approach to homework and study time.

In this comprehensive guide, we will explore 30 effective strategies designed specifically to help teens overcome procrastination and boost their homework motivation. From creating an inspiring study environment to employing practical time management techniques and engaging with supportive networks, this post will provide parents and teens alike with actionable steps that promise not just immediate relief but also long-term success in academic and personal development.

As we delve into these strategies, remember that the journey to overcoming procrastination is a personal one. Each teen is unique , and what works for one may not work for another. Encouragement, patience, and persistent effort are key. Let’s explore how you can equip your teen with the tools they need to break free from the chains of procrastination and embrace a more motivated and proactive approach to their studies.

Understanding Procrastination in Teens

The psychology behind procrastination.

Procrastination isn’t just about laziness or poor time management; it’s deeply rooted in the psychology of avoidance and the emotional response to stress and anxiety . Many teens procrastinate on homework because they feel overwhelmed by the tasks or fear failure, leading to a cycle of avoidance that only increases stress. It’s essential to recognize that this behavior is often a coping mechanism for deeper issues, such as fear of judgment or a lack of confidence in their abilities.

Identifying Common Triggers in Teenagers

To effectively combat procrastination, it’s crucial to identify what triggers this behavior in teens. Common triggers include overwhelming assignments, unclear instructions, lack of interest in the subject, and a perceived lack of rewards. By understanding these triggers, parents and educators can tailor their approach to help teens manage their workload better. Encouraging open communication about school work can help teens feel less isolated in their struggles and more supported in finding solutions.

The Impact of Procrastination on Academic Performance

The consequences of procrastination extend beyond late assignments. Chronic procrastination can lead to significant stress, reduced grades, and a negative self-image. It can also impair the development of essential life skills like time management and personal responsibility . Highlighting these consequences not just in terms of academic outcomes but also personal growth can motivate teens to change their habits.

Creating an Inspiring Study Environment

Designing a distraction-free study space is crucial in helping teens avoid procrastination. The study area should be quiet, well-organized, and free of distractions like smartphones and social media. It’s also beneficial to have all necessary supplies at hand to minimize the need to get up and potentially get sidetracked.

Designing a Distraction-Free Study Space

The environment where teens study can significantly impact their ability to focus. A dedicated, personalized study space that is free from distractions encourages concentration. Simple changes like a comfortable chair, adequate lighting, and a clutter-free desk can make a big difference in how a teen perceives study time.

The Role of Organizational Tools

Using organizational tools such as planners, calendars, and digital apps can help teens keep track of assignments and deadlines. Visual reminders of what needs to be completed and when it is due can reduce anxiety and enhance a teen’s ability to manage their time effectively.

Importance of a Consistent Study Schedule

Consistency is key in overcoming procrastination. Establishing a routine study schedule helps teens to make studying a regular part of their day rather than an activity to be avoided. Parents can assist by setting agreed-upon times for studying and helping to enforce these periods gently.

Motivational Strategies to Combat Procrastination

Goal setting techniques.

Effective goal setting is pivotal for overcoming procrastination. Teens should learn to set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals for their academic tasks. This method helps break down overwhelming assignments into manageable parts, making the tasks seem less daunting and more achievable. Parents can guide their teens in setting these goals and celebrating the milestones, which boosts motivation and satisfaction.

The Power of Small Wins

Recognizing and celebrating small achievements can have a significant impact on a teen’s motivation. When teens see evidence of their progress, it increases their confidence and encourages them to continue working towards larger goals. This strategy is particularly effective in combating the negative feelings that often accompany procrastination.

Using Reward Systems Effectively

Incorporating a reward system can help make the completion of homework more appealing. Rewards could be as simple as a short break, a snack, or a small treat after completing a task or study session. Parents should ensure that the rewards are immediate and tied directly to specific accomplishments to reinforce positive behavior.

Time Management Skills for Effective Studying

Prioritization of tasks.

Teaching teens to prioritize their tasks based on urgency and importance is crucial for effective time management. This skill helps them focus on what needs to be done first and reduces the stress of trying to complete multiple tasks at once. Techniques like making to-do lists or using digital tools to organize tasks can aid in this process.

The Pomodoro Technique

The Pomodoro Technique is a time management method that involves working in blocks of time, typically 25 minutes long, followed by a 5-minute break. This technique helps maintain a high level of focus and prevents burnout. It’s particularly suitable for teens as it provides regular breaks to refresh their minds.

Tools and Apps to Enhance Focus

There are numerous apps designed to help improve focus and productivity. Apps like Forest encourage users to stay off their phones by growing a virtual tree that will wither if the user leaves the app. Such tools can be a fun and effective way for teens to manage their concentration and time.

Engaging with Support Systems

The role of parents and guardians.

Parents and guardians play a crucial role in helping teens overcome procrastination. By providing consistent support and understanding, they can help create a nurturing environment that encourages academic engagement. This includes regular check-ins on homework progress, being available to discuss any challenges, and encouraging teens to seek help when needed.

Seeking Help from Teachers and Peers

Building a support network that includes teachers and peers is essential for teens struggling with procrastination. Teachers can provide valuable insights into how to approach assignments more effectively, while peers can offer mutual support and accountability. Encouraging teens to form study groups or participate in peer tutoring can enhance their motivation and reduce feelings of isolation.

Online Resources and Study Groups

In today’s digital age, numerous online resources and study groups are available to help teens stay on track. Platforms like Khan Academy, Quizlet, and educational YouTube channels offer tutorials and practice exercises in various subjects. Joining online forums or study groups can also provide teens with additional support and motivation from students who are facing similar challenges.

Building Long-Term Habits for Academic Success

The importance of routine.

Establishing a routine is fundamental in building long-term habits that combat procrastination. A consistent routine not only helps in managing time effectively but also reduces the mental effort required to get started on tasks. Teens are more likely to follow through with their homework if it becomes a regular part of their daily schedule.

Reflective Practices to Enhance Learning

Encouraging teens to engage in reflective practices can significantly improve their learning outcomes. This involves regularly reviewing what they’ve learned, assessing their own understanding, and identifying areas for improvement. Reflective practices help teens become proactive learners and take ownership of their educational journey.

Encouraging Self-Regulation and Responsibility

Teaching teens to self-regulate their learning and take responsibility for their educational outcomes is crucial in overcoming procrastination. This includes setting personal academic goals, monitoring their progress, and adjusting their strategies as needed. Developing these skills helps teens become independent learners and prepares them for future challenges in education and life.

Conclusion: Embracing the Journey Towards Academic Motivation and Success

As we conclude our exploration of “30 Effective Strategies to Overcome Procrastination and Boost Homework Motivation for Teens,” it’s clear that overcoming procrastination is not just about better time management or more effective studying techniques ; it’s about a holistic approach to academic and personal growth . Each strategy we’ve discussed offers a building block for creating a supportive, inspiring, and productive learning environment for teens.

The journey to overcoming procrastination and enhancing homework motivation is a collaborative effort involving teens, their parents, and their educators. By understanding the psychological roots of procrastination, creating conducive study environments, employing motivational techniques, and leveraging support systems , teens can transform their approach to homework and academics.

However, the path to change is not always straightforward. It requires patience, persistence , and a willingness to adapt strategies to fit individual needs and circumstances. Parents play a vital role in this process by consistently supporting and encouraging their teens, providing them with the tools and resources they need to succeed.

As part of The Attitude Advantage community, we invite you to engage further by joining our free Facebook group. This platform allows parents to connect, share experiences, and gain additional insights into supporting their teens. Additionally, we encourage you to learn more about our Attitude Advantage Program, which offers comprehensive support and strategies to empower teens to achieve their fullest potential .

Together, let’s embrace this journey of growth and transformation. Encourage your teen to apply these strategies, reflect on their progress, and continue to strive for personal and academic excellence. Remember, every step taken is a step towards developing a resilient, motivated, and successful individual.

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“I’ll do it later”: Type of motivation, self-efficacy and homework procrastination

• Original Paper
• Published: 30 May 2013
• Volume 38 , pages 111–119, ( 2014 )

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• Idit Katz 1 ,
• Keren Eilot 1 &
• Noa Nevo 1  

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The aim of this study is to explore the role of motivation in the relations between self-efficacy and procrastination. One hundred seventy-one-fifth-grade students completed questionnaires that assessed the type of motivation the students have for homework, the level to which they procrastinate on doing homework, and their self-efficacy regarding homework. The results indicated that autonomous motivation both mediates and moderates the relations between self-efficacy and procrastination. These results highlight the importance of students’ type of motivation for homework, suggesting procrastination cannot be reduced simply by addressing students’ self-efficacy; but, they must be supported to adopt a more autonomous type of motivation.

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Katz, I., Eilot, K. & Nevo, N. “I’ll do it later”: Type of motivation, self-efficacy and homework procrastination. Motiv Emot 38 , 111–119 (2014). https://doi.org/10.1007/s11031-013-9366-1

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Procrastination

• Do you tend to put assignments, reading or prepping for an exam off until the last minute?
• Do you always end up cramming for exams at 3am.? Do you always find yourself doing an "all-nighter"?
• Do you wonder how it is that other people manage to get to class on time, with all reading and homework done, and still look like they've managed to sleep?

Does this sound like YOU? If you said yes, you may be suffering from: PROCRASTINATION

It's a common student disorder affecting up to 37% of students which, if left to run unchecked, may result in missed assignments, low grades, stress and the feeling that you'll never make it.

Quick Tips:

• Recruit a friend to motivate you/act as study partner.
• Promise yourself a reward if you get it done in time.
• PLAN to do it.
• Just start... Work for 15 minutes. Then give yourself a break.
• Find a study area that works for you. The library, your favorite chair or the local coffee shop.
• Keep your study area neat, so you don't get distracted with cleaning/looking for a pen/finding your desk.
• Get all your materials together: pens, paper, laptop and snacks.
• Try to get rid of distractions.
• Most of all do not give up!  Get organized! Time management and developing good study skills takes time.

Sometimes the simple act of writing down and planning out how your time is being spent each day, helps you determine different ways to more efficiently manage your time. This time management calculator may help you manage your time more efficiently. (Adapted from the University of Connecticut)

Instructions

• Each question is asking you to submit an average
• You must answer the questions in order.
• Insert your "Hours Per Day" for Questions 01-05 and click "Multiply" for each.
• Next, insert your "Hours Per Week" for Questions 06-09.
• Click "Add" to total your "Hours Per Week" for all activities (except studying).

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More From Forbes

Why 78% of workers procrastinate even though it makes them anxious.

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Why so many workers procrastinate even though it makes them anxious.

You’re behind on a deadline, and your boss has been breathing down your neck. You’re anxious, yet, instead of planting your bottom in front of your computer, you watch yourself stack pencils in front of the screen, play online solitaire or clean your desk for the umpteenth time. What’s up with that?

We Procrastinate Even Though It Makes Us Anxious

You have ambition and drive, but you find yourself stalling or postponing action on an urgent work project. Procrastination is a self-defeating behavior most of us do at some point. In fact, evidence suggests that 20% of adults are chronic procrastinators . The team at Solitaired surveyed Americans in every state and asked various questions regarding their procrastination habits. Here are the key findings:

• During procrastination, 78% of respondents say they feel anxious.
• Americans are most likely to procrastinate household chores, exercise, and medical appointments.
• Overall, 99% of Americans admit to procrastinating tasks.
• Nearly two in five Americans say they would procrastinate less if social media didn't exist.
• A lack of motivation is the most common reason Americans procrastinate.
• Residents in Utah, Oklahoma and Idaho are the most likely to procrastinate.
• Residents in Arizona, Missouri and Kentucky are the least likely to procrastinate.

What Purpose Does Procrastination Serve?

Why do many of us put work tasks off that we know have to be completed? It’s not rational or logical. Chronic procrastination has productivity and career and mental health costs. And if you’re a remote worker, living and working under the same roof, it’s easy to get sidetracked. There’s chocolate cake in the fridge, and the pooch needs walking. Perhaps the most interesting finding from the Solitaired study was that when procrastinating, 78% of respondents say they feel anxious. Call it a friend without benefits because it helps you avoid completing a work task, but the avoidance builds anxiety and sabotages your performance.

The irony is that it takes effort and energy to procrastinate, but your efforts are going in the wrong direction. You’re not really a couch potato because you’re being productive. You know you’re not focused on your priorities and that you’re doing something against your “thinking brain’s” awareness, but you stall anyway. The avoidance of stress actually amplifies anxiety the closer you get to the deadline. So, why do we put ourselves through such torture?

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Experts suggest that procrastination is often associated with emotional self-regulation. It’s common for negative feelings linked to certain tasks to keep us from completing the tasks on our to-do lists. In the absence of anxiety, we typically jump at the opportunity to do the things we are excited about. If you dread responding to your inbox of emails, you’re more likely to put it off until later. But if you look forward to a day at the beach, you’ll want to do it as soon as possible.

Postponing is a way to reduce the stress of perfection. When we pressure ourselves to do a task perfectly, it causes us to set unattainable goals and puts a roadblock in t way. “It has to be perfect so my boss likes the outcome” Or “I have to be a perfect example for my team.”

Avoiding work temporarily relieves the fear of judgment, failure and self-doubt in the short term while undermining our peace of mind and success in the long run. The job might not be the most dangerous thing in the world, but our mind’s natural hard-wired response is to avoid any threat or source of fear, including the avoidance of a work task when fear of judgment or failure is involved. In other words, “If I don’t try, I won’t fail.”

How To Outsmart Procrastination

• Ponder the long-term benefits of the dreaded work task. When a project feels like an uphill climb, focus on the positive aspects of what it will feel like when you finish it, so you can enjoy the weekend off. Considering the long-term benefits moves you closer and quicker to the finish line.
• Avoid calling yourself a procrastinator because it gives you tacit permission to act as a person worthy of the label, and you’re likely to continue the habit. Instead, think of your procrastinator as a part of you, not as you. And refer to it in the third person as he or she and talk to it to get separation from it. When you step back and observe this part with an impartial eye, it lessens your self-judgment, keeps you from clobbering yourself and diminishes the procrastination, giving you a heightened ability to scale the obstacle.
• Don’t bow to that voice in your head that bludgeons you with oppressive self-talk such as must and have to that demotivate you. Using self-talk that reflects choice such as I can, I get to , or I want to lifts you out of the dread and enables you to proceed with the task.
• Sidestep perfectionism that causes you to set unrealistic goals, try too hard or focus on your mistakes. Out-of-reach expectations cause you to see failure even in your triumphs. You’re less likely to procrastinate when you see goals as doable and reachable. Permit yourself to perform a task imperfectly. It tricks the emotional brain and reduces the resistance to complete the task.
• Accomplish one item from your to-do list that you can complete quickly to get a head-start on lifting the procrastination. When you have several items on your list, you can distinguish between essentials and non-essentials and work through the tasks that need immediate completion one at a time.
• Break down a work task into short time chunks of five minutes to keep the big picture from overwhelming you. Usually, when you take doable micro-steps, you break through postponement because you realize the task isn’t as difficult as you thought.
• Reward yourself a fter , not before, you complete a small portion of a task to get a payoff. Your brain is hardwired to seek pleasure and avoid pain, and it loves a reward. Instead of watching your favorite television show before completing a portion of the task, plan to view it after finishing a part of it.

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Procrastination

6 tips for overcoming anxiety-related procrastination, understand the six types of anxiety-related procrastination..

Posted March 13, 2013 | Reviewed by Devon Frye

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There are at least six kinds of anxiety -related procrastination . Here's how to understand each one—and start overcoming them.

1. Procrastination due to your working memory being overwhelmed.

For example, you get overwhelmed by all the notices that your child brings home from school. They need their swimming gear on Thursday, something for Show-and-Tell on Monday, $2 for something in two weeks on Wednesday, etc. If you're like my therapy clients, even putting things on the calendar as they come in feels overwhelming or your calendar gets too messy.

The solution to this is to find a way to be reliably reminded only at the time you need to think about something.

Some of my clients have liked an idea that comes from a book called Getting Things Done . How it works: Get 31 cardboard folders, and label them for each day of the month (1st, 2nd, 3rd, etc). I like to use "file jackets" for this purpose rather than manila folders (so that things don't fall out).

When something comes in that you need to add to your to-do list, file it in the correct folder based on the day you need to think about it. Reuse the folders the next month. Reducing the need to make decisions about what to do with new information will free up your willpower for other things.

2. Procrastination due to intolerance of uncertainty.

Intolerance of uncertainty is an important cause of anxiety problems. These are some signs intolerance of uncertainty is causing your procrastination:

• You have a general tendency to stay stuck on pause whenever you feel uncertain about doing something (i.e., you avoid situations and tasks that involve feeling unsure).
• You overcomplicate the issue of where to start. You don't know how to do all the steps in a task so you avoid doing the first logical step.
• You like to mentally work through every possible scenario before you take the plunge. You get caught up in thinking about the details rather than the big picture.
• You try to do too much yourself rather than delegate/outsource to others, because you can only be 100 percent confident in yourself.

3. Procrastination due to overestimating the number of tasks you can get done in the time available.

Sometimes people are surprised to realize they're prone to both positive and negative cognitive biases. An example of a positive bias is overestimating how much you can realistically get done in a particular window of available time. Biting off more than you can realistically chew is a common cause of anxiety and avoidance.

Try a self-experiment where you track how much you actually get done from your to-do list each day. Record this each evening for a week. The following week, write a shorter to-do list that reflects the average number of tasks you were able to complete per day.

Overestimating how many tasks you can get done may or not be anxiety-related. When it is anxiety-related, it tends to be because on some level, you're worried that it'll be a catastrophe if you don't get everything done.

4. Procrastination due to all-or-nothing thinking or unrelenting standards.

All-or-nothing thinking is a hallmark of anxiety. Could you save yourself some stress by doing a task you've been avoiding in a more moderate way?

For example, if reading 25 articles for your essay is something you're avoiding doing, would you still feel the need to avoid the task if you set yourself a more moderate goal—say, reading five articles?

Would you procrastinate less about cleaning the shower if you just gave it a quick spray and wipe and pulled the hair out of the drain hole, rather than spending 30 minutes on it?

Try: Identify one task that you'd be less likely to avoid if you reduced your standards (and where you're willing to try this).

5. Procrastination due to predicting a negative outcome.

Often when people drag their heels on a task, it's because they're predicting a negative outcome. For example

• expecting someone will react badly to you raising an issue
• expecting to struggle with a task
• expecting a task to not go smoothly.

Tip: Half the battle is noticing that you're making a negative prediction. Recognize that a negative outcome is only one of the possible outcomes. Try the three questions technique (worst, best, most realistic).

6. Procrastination due to an uneven cognitive profile.

It's possible to be very smart and successful but to still have some difficulties with particular cognitive skills such as initiating, planning, or sequencing (putting together a string of steps in a logical order to complete a complex task).

These difficulties may not show up on familiar tasks. They're likely to be most obvious when a task is new, you have to make decisions about how to go about the task, and the task is in an arena you feel anxious about (such as computers) and your anxiety is sucking up some of your cognitive processing capacity.

If you find initiating, planning, or sequencing difficult compared to your general cognitive capacity, try factoring this in. Find a way to have other people give you a hand up with the things you find difficult (e.g., help you plan the steps) and be kinder to yourself.

Recognize that some of your anxiety about starting or planning complex self-driven tasks may be because you find it difficult on a cognitive level. In other words, don't misattribute your behavior to laziness or poor motivation —it will just make you feel bad about yourself and more likely to procrastinate.

Alice Boyes, Ph.D., translates principles from Cognitive Behavioral Therapy and social psychology into tips people can use in their everyday lives.

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