5 Strategies to Break the Procrastination Habit

Procrastination: Why We Do It and How to Stop

Procrastination is a struggle every college student knows too well. You tell yourself you’ll start that paper after just one more episode, or that you’ll study later because you still have time.

But what is procrastination, really? It’s more than just delaying a task until the last minute. It’s actively avoiding something in a way that is counterproductive, often making things more stressful in the long run.

What Procrastination Is Not

Many students assume procrastination is a sign of laziness, poor time management, or a lack of motivation. But that’s not actually true. These are symptoms of something deeper.

The Truth About Procrastination

At its core, procrastination is an emotional response. It’s about escaping discomfort—whether that’s boredom, fear of failure, perfectionism, or feeling overwhelmed. In the moment, avoiding a difficult task brings relief, but that short-term escape leads to long-term stress.

The good news? Procrastination is a habit, and like any habit, it can be changed with time and practice.

Why Do We Procrastinate?

There are many reasons why students put things off:

• The task is boring or tedious. It’s easier to scroll on social media than write a research paper.

• You’d rather do something fun. Instant gratification wins over long-term rewards.

• Fear of not doing a good enough job. What if your work isn’t perfect?

• Perfectionism. You think if it’s not flawless, it’s not worth starting.

• Overwhelm and task paralysis. Too many assignments? Not sure where to start? You freeze.

How to Overcome Procrastination

Instead of fighting procrastination with willpower alone, try these strategies:

1. Engineer Your Environment

• Identify distractions and remove them.

• Set limits on social media and entertainment.

• Find your most productive time and place to work.

• Habit stack a task with something else (check out my post and the ‘consume’ list I have posted by the treadmill)

  
  

2. Make a Plan

• Decide when, where, and what you will work on.

• Start small, make it so easy that momentum takes over.

• Break large tasks into smaller, manageable steps.

• Set due dates, create milestones, and schedule small breaks.

  
  

3. Reward Yourself

After completing a difficult task, treat yourself.

• Watch an episode of your favourite show.

• Grab a snack.

• Take a walk.

4. Reduce Overwhelm

• Create systems that minimize decision fatigue.

• Develop routines that make starting work easier.

• Work with a study partner, accountability is one of the most powerful strategies to success, accountability is leverage.

  
  

5. Find Value in the Task

• Connecting assignments to your long-term goals (like graduating) makes them feel more meaningful.

• Associating value with the task improves self-regulation, a key executive function skill.

Do it scared

Sometimes, waiting to feel “ready” means you’ll never start. Courage comes from action. Begin even if it feels uncomfortable. Embrace doing a crappy first draft of something, its counterintuitive but it will inevitably lead to improvement. It allows us to detach the emotion, essential for progress, and we want to focus on progress not perfection.

Procrastination won’t disappear overnight, but with awareness and practice, you can learn to procrastinate less. The more you train your brain to push through discomfort, the easier it becomes to take action. Your future self will thank you!

Actions to consider:🧠 think of a task you've been putting off and try applying a strategy today.

💡 Here's to failing forward and learning out loud!

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