Procrastination is the avoidance of a task which needs to be accomplished.  At first, procrastination may

seem to make your life more pleasant, but over time it usually leads to stress, disorganization and

sometimes even failure.  Most of us procrastinate at one time or another.  In fact, research shows that

90% of all university students procrastinate.  Although procrastinators often attribute their behaviour to

laziness, procrastination is actually very complex.  Procrastination is a coping mechanism.  It often

involves emotions, thoughts, skills and attitudes that may be subconscious. 

Procrastination is a natural reaction to:  Environmental Factors – distractions, poor study habits, interruptions, etc.  Physiological Factors – stress, fatigue and illness, etc.  Psychological Factors – fear of failure or success, unrealistically high expectations, low

motivation, lack of knowledge, avoidance, etc.

3 Steps to Overcoming Procrastination

1.  Identify the cause of your behaviour.  Be honest in your assessment and consider all of the factors that might be getting in the way of your school work.  

2.  Acknowledge that your behaviour is stopping you from reaching your goals.

3.  Commit yourself to altering your behaviour.  The following suggestions may help.

Specific Strategies for Overcoming Procrastination

If Environmental Factors are your problem, try: 

Studying in the same place, at the same time, everyday 

Make studying a routine

Studying where there is big table, a comfortable chair and good lighting  Ensuring that your study space is reasonably quiet, uncluttered and distraction-free.

If Physiological Factors are your problem, try: 

Eating nutritious foods regularly 

Getting enough sleep 

Exercising frequently

Practicing stress management techniques, such as deep breathing or muscle relaxation

Reducing your alcohol intake

If Psychological Factors are your problem, try:

Introducing a personal time management system 

Planning your days and weeks in advance 

Making priority lists

Setting study goals

Studying at your most alert times of the day

Joining a study group

Reminding yourself why you are here at College.

Are you simply unsure where to begin?  Read the assignment thoroughly; get clarification on the requirements, if necessary.  Try one of these ideas:

• The Chunking Method – break the assignment down into simple steps and tackle the assignment one step at a time.
• Five Minute Method – Tell yourself that you will work on the assignment for 5 minutes.  After 5 minutes you can stop.  However, once you have worked for 5 minutes, there is a good chance you will continue.
• Swiss Cheese Method – Start anywhere in your assignment; do anything.  There are no rules stating that you must start reading at the beginning of the chapter or write the introduction to your essay first.  Begin with the part that interests or inspires you most.

Are you afraid of failure? Practice positive self-talk. Visualize your success.  Remember that:

• 100% perfection is unattainable.
• Your grades are not a reflection of your self worth.
• Failure can be a learning experience.

Sometimes people need assistance in order to overcome their tendency to procrastinate. 

If procrastination is a chronic problem for you, please do not hesitate to make an appointment with a counsellor in Counselling Services (at ext. 7200).