homework procrastination techniques

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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5 Research-Based Strategies for Overcoming Procrastination

• Chris Bailey

Understanding why you put off certain tasks.

Why do we procrastinate, even though we know it’s against our best interests? And how can we overcome it? A careful look at the science behind procrastination reveals five tips. First, figure out which of seven triggers are set off by the task you want to avoid. Is it boring, frustrating, or difficult? Or perhaps it’s not personally meaningful to you? Then, try to reverse those triggers. If it’s boring, find a way to make getting it done fun. If it’s unstructured, create a detailed plan for completing it. Then, only spend as much time working on the task as you can muster. Since it’s easier to pick up an in-progress project, be sure to get it started as soon as you can. List the costs of not getting it done. And, lastly, get rid of distractions, especially digital ones.

Chances are that at this very moment you’re procrastinating on something. Maybe you’re even reading this article to do so.

• CB Chris Bailey is an author who explores the science behind living a deeper, more intentional life. His latest book, How to Calm Your Mind (Viking), is about the productivity benefits of a calm state of mind. Also the author of Hyperfocus (Viking) and The Productivity Project (Currency), Bailey’s books have been published in 35 languages. He writes a regular column at ChrisBailey.com and speaks to audiences around the world about becoming more productive without hating the process.

Partner Center

How to Stop Procrastinating With 25 Tools

Understanding the science behind procrastination is essential for developing effective strategies to overcome it.

This article looks into the science behind the psychological, cognitive, and behavioral factors that contribute to procrastination and how to stop procrastinating.

It explores evidence-based strategies and tools, such as mindfulness, self-compassion, goal setting, time management, and accountability partnerships, to help individuals stop procrastinating and achieve their goals.

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

The science behind procrastination, the link between fear and procrastination, 10 procrastination prevention strategies, 6 ways to motivate a procrastinator, 9 procrastination tools to overcome this habit, resources from positivepsychology.com, a take-home message, frequently asked questions.

There are several theories that explain the science of procrastination . Temporal motivation theory suggests that motivation is influenced by task value and proximity to completion (Steel et al., 2018). That means that procrastination occurs when the perceived value of a task is low or when the perceived distance to its completion is far.

Similarly, expectancy-value theory emphasizes our belief in task completion and its perceived importance as motivating factors that may mitigate or exacerbate procrastination (Wigfield, 1994).

Self-determination theory , on the other hand, highlights autonomy, competence, and relatedness as motivators (Ryan & Deci, 2002). This aligns with both goal management theory, which underscores difficulties in prioritizing and managing goals (Gustavson et al., 2014), and trait self-control theory, which links procrastination to weak impulse regulation (de Ridder et al., 2012).

These theories offer insights into motivation, goal setting, and self-regulation to stop procrastination. So, what does the science behind these theories tell us?

Procrastination is a complex phenomenon influenced by various psychological, cognitive, and behavioral factors (Le Bouc & Pessiglione, 2022). Understanding the science behind procrastination involves examining these factors and how they may affect people’s tendency to procrastinate. Some of the factors associated with procrastination include:

Temporal discounting

Temporal discounting refers to our tendency to prioritize immediate rewards over future ones (Zhang et al., 2019). This tendency leads to procrastination, as tasks with distant rewards are often postponed in favor of more immediately gratifying activities (Le Bouc & Pessiglione, 2022).

Task aversion

Procrastination can stem from negative emotions associated with a task, such as anxiety, fear of failure, or boredom (Ferrari et al., 1995). When faced with unpleasant tasks, we may procrastinate to avoid these negative emotions (Blunt & Pychyl, 2000).

Impaired self-regulation

Procrastination often involves a failure of self-regulation or self-control (Ramzi & Saed, 2019). This means that impaired self-regulation may cause your client to struggle to resist immediate temptations, such as checking social media, and prioritize long-term goals, such as completing a project.

Perfectionism

Perfectionists are particularly prone to procrastination because they set excessively high standards for themselves (Ferrari et al., 1995). Fear of failure or making mistakes can lead them to delay starting or completing tasks.

Dopamine regulation

Dopamine, a neurotransmitter associated with reward and motivation, plays a role in procrastination (Jaffe, 2013). This research suggests that procrastinators may have differences in dopamine regulation, leading to difficulty experiencing motivation until the task becomes urgent.

Andrew Huberman discusses dopamine and its effects on procrastination in his Huberman Lab podcast.

Environmental factors

Distractions, such as social media, smartphones, or noisy environments, can contribute to procrastination by diverting attention away from tasks (Wiwatowska et al., 2023).

Lastly, another factor that plays an integral role in procrastination is fear (Duru et al., 2023). The role of fear is so important in understanding procrastination that it warrants its own section.

You may notice that you or some of your clients often delay tasks to avoid negative emotions associated with fear. This perpetuates a cycle of avoidance. Fear can also fuel perfectionism, leading to procrastination symptoms such as paralysis or excessive revision.

And if these links weren’t enough, we now know that the brain’s self-preservation instinct triggers procrastination when tasks threaten self-esteem or competence (Zhang et al., 2016). This causes fear and anxiety, which can make tasks seem overwhelming, prompting procrastination as a coping mechanism (Kowalski et al., 2024). Additionally, the fear of loss, cognitive biases, and learned behaviors can further contribute to procrastination tendencies.

Effective coping strategies for managing fear and anxiety are essential to helping you or your client navigate procrastination tendencies successfully. By addressing these underlying fears, you can cultivate resilience, embrace progress over perfection, and stop procrastination.

Check out Nic Voge’s TEDx presentation to learn more about how fear of failure and diminished self-worth play a role in procrastination.

Preventing procrastination requires addressing the underlying psychological, cognitive, and behavioral factors we discussed in the previous sections. The first step in this process is to create a deeper level of awareness of what might be causing procrastination and then to start implementing strategies that will help to prevent procrastination (Sanaghan, 2021).

This is an outline of how I help clients develop prevention strategies:

1. Mindfulness practice

I find that by starting with mindfulness , I can help clients create awareness of their own cognitive, psychological, and behavioral processes that may be causing and sustaining their procrastination. Then we can use mindfulness practices to help address procrastination factors and tendencies as they arise (Schutte & del Pozo de Bolger, 2020).

2. Develop self-compassion

Learning to cultivate self-compassion by treating yourself with kindness and understanding, especially when facing setbacks or challenges, can help reduce the fear and anxiety that exacerbate procrastination (Sirois, 2014).

Avoid harsh self-criticism, which can fuel procrastination and negatively impact self-esteem.

3. Address perfectionism

Use mindfulness and compassion to challenge perfectionistic tendencies and embrace a growth mindset focused on learning and improvement rather than perfect execution (Ng, 2018).

Accept that imperfection is a natural part of the creative process and prioritize your progress over perfection.

4. Develop accountability and support

Share your goals and progress with a trusted friend, colleague, or mentor who can provide encouragement, feedback, and accountability. Peer support and accountability partnerships can help maintain motivation and commitment to goals (Handayani et al., 2021).

5. Set clear and mindful goals

Establish clear goals for each task or project. Clear goals provide clarity and direction, making it easier to initiate and stay focused on tasks. These goals need to be realistic and compassionate, and they should take your abilities and time constraints into account.

6. Practice time management & prioritize tasks

Use time-blocking or scheduling techniques to allocate specific time slots for tasks on your calendar. Set aside dedicated blocks of time for focused work, breaks, and leisure activities.

Use time management techniques like the Eisenhower matrix to prioritize tasks based on their importance and urgency (Dmytryshyn & Goran, 2022). Focus on high-priority tasks first to ensure that essential work gets done efficiently.

However, if an essential task is proving to be a block or a reason for your procrastination, it can be helpful to focus on another easier task to get your momentum going, build your confidence, and then move onto the more difficult task.

This is an example of where mindful awareness is helpful, as it can help you recognize these types of blocks more quickly and adapt your strategies accordingly.

7. Break tasks into smaller steps

Divide larger tasks into smaller, more manageable steps or sub-tasks. This approach reduces overwhelm and makes tasks feel less daunting, increasing the likelihood of getting started.

8. Set deadlines

Establish your own deadlines for tasks to create a sense of urgency and accountability. Break down deadlines into smaller milestones to track progress and maintain momentum.

9. Minimize distractions

Identify and minimize potential distractions in your environment, such as turning off notifications, setting boundaries with colleagues, or using website blockers. Create a dedicated workspace conducive to focus and productivity.

10. Reward progress

Implement a system of rewards or incentives to reinforce productive behavior and celebrate progress. Break larger goals into smaller milestones, and reward yourself for achieving each milestone.

Consistency and persistence are key to implementing these strategies effectively. Experiment with different approaches to find what works best for you, and be kind and patient with yourself as you develop new habits and override old tendencies.

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Motivating a procrastinator involves working with them to identify their underlying reasons for procrastination and helping them address those factors. This often involves overcoming fear-based procrastination factors, which requires challenging irrational beliefs, breaking tasks into smaller steps, and fostering a growth mindset (Spagnola & Yagos, 2021).

As a therapist or coach, it is important to create a safe and encouraging space and to work using a client-centered approach so that the client identifies strategies that will work for them (Sanaghan, 2021). Here are several effective ways to motivate a procrastinator:

1. Identify and address barriers

Help the procrastinator identify and address any underlying barriers or obstacles contributing to their procrastination. This may involve addressing fears, perfectionism, self-doubt, or other psychological factors that inhibit motivation and productivity (Walker, 2004).

2. Create a supportive environment

Foster a supportive and encouraging environment so your client feels safe and open to identifying their reasons for procrastinating. Offer positive reinforcement for progress and provide constructive feedback to help them stay on track. Encourage self-compassion and self-care as part of the process.

3. Identify strengths

Identifying and harnessing strengths , such as organization, focus, or creativity, can empower individuals to combat procrastination (Walker, 2004). By leveraging their innate abilities to plan effectively, maintain concentration, and find innovative solutions to overcome obstacles and achieve their goals, clients can find a sense of agency and empowerment.

4. Provide support and resources

Offer support and resources to help the procrastinator surmount challenges and obstacles. This may include providing access to relevant information, tools, or training, as well as offering assistance or guidance as needed. See our recommendations below.

5. Develop accountability

Assist the procrastinator to set deadlines and establish mechanisms for accountability, such as sharing goals with a friend, colleague, or mentor who can provide support and hold them accountable (Trivedi, 2013).

The point here is that these measures should be identified by and implemented by the client. It is about developing a skill rather than external control measures.

6. Use visualization and positive affirmations

Encourage the procrastinator to visualize their goals and success and use positive affirmations to boost motivation and confidence (Ossebaard et al., 2012). Visualization techniques can help them envision the benefits of completing tasks and stop procrastinating (Sohnen-Moe, 2016).

By implementing these strategies and providing consistent support and encouragement, you can help motivate a procrastinator to overcome barriers, take action, and achieve their goals.

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1. Task management apps

Use task management apps like Todoist , Trello , or Asana to organize tasks, set deadlines, and track progress. These apps often feature reminders, priority settings, and collaboration options to help users stay on top of their to-do lists.

2. Time-tracking software

Use time-tracking software such as Toggl or RescueTime to monitor how you spend your time and identify patterns of procrastination. These tools provide insights into productivity levels and help users make more informed decisions about time management.

3. Pomodoro Technique

Employ the Pomodoro Technique, which involves breaking work into intervals separated by short breaks (Amit et al., 2021). Apps like Focus Booster or TomatoTimer can help time intervals and breaks, promoting focus and productivity while reducing procrastination.

4. Website blockers

Install website blockers like StayFocusd , Freedom , or Cold Turkey to restrict access to distracting websites and social media platforms during scheduled work periods. These tools help minimize temptation and maintain focus on tasks.

5. Mindfulness apps

Practice mindfulness and meditation using apps like Headspace , Calm , or Insight Timer to reduce stress, improve focus, and cultivate a greater awareness of thoughts and emotions.

Mindfulness techniques will help you become more aware of procrastination triggers and develop healthier coping mechanisms (Pychyl & Flett, 2012).

6. Distraction-free writing tools

Use distraction-free writing tools such as Writemonkey or Werdsmith to create a conducive writing environment free from distractions. These minimalist writing apps can help you stay focused on writing tasks without the distractions of formatting or internet browsing.

7. Accountability partners or groups

Partner with a friend, colleague, or accountability group to support each other to stop procrastinating. Regular check-ins, goal-setting sessions, and mutual encouragement can help keep procrastination tendencies in check and maintain motivation (Koppenborg & Klingsieck, 2022).

8. Self-reflection journals

Keep a self-reflection journal to track procrastination triggers, identify patterns, and explore underlying reasons for procrastination. Reflective writing can help increase self-awareness and facilitate personal growth and behavior change (Hensley & Munn, 2020).

9. Skill-building platforms

Invest in skill-building platforms like Coursera , Udemy , or Skillshare to develop time management, organization, and productivity skills. Online courses and resources offer practical strategies and techniques to stop procrastinating and enhance productivity.

By incorporating these procrastination tools into your routine and experimenting with different approaches, you can develop effective strategies to stop procrastinating and achieve greater productivity and success.

The PositivePsychology.com repository has a number of resources that you may find helpful in your journey to understand procrastination and how to help your clients stop procrastinating.

The following articles make for good additional reading:

• What Is Motivation? A Psychologist Explains discusses motivation from a psychologist’s perspective, and this will give you further insights about how to help motivate your procrastinator clients.
• What Is Perfectionism According to Psychology? 7 Examples looks at the complexities of perfectionism. Understanding this phenomenon is helpful, as it has been identified as an underlying psychological factor involved in procrastination.
• Ever wondered what is on the other side of procrastination? Deep work . Read all about this heightened state of concentration, flow ,and productivity in our article discussing the book of the same name, its meaning, and the author.

These free worksheets can be great tools for helping your clients stop procrastinating:

• When stress and worry seep the energy out of you, and your whole day seems filled with dread, be gentle with yourself and allow yourself “ worry time .” By allowing yourself allocated time for negative thoughts, you can spend the rest of your day more focused and productive.
• Building a vision board can help you visualize the intended outcome of your goals.
• Feeling overwhelmed and frozen with indecision? Grab your phone, set your timer for an hour, and work through this one-hour stress plan worksheet. This focused tool will help you chip through tasks with ease.

If you’d like to go deeper, this masterclass is a great place to start:

The Motivation & Goal Achievement Masterclass© is a comprehensive six-module coaching package that will provide you with the skills to help your clients stop procrastinating and achieve meaningful success through the science of motivation and goal setting.

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

Although procrastination is a persistent and common challenge that many of us face, the science behind it has a lot to offer in terms of understanding, prevention, and addressing the problem.

If you don’t know how to stop procrastinating, finding the often hidden causes behind a problem can be invaluable in resolving it. Being mindful and applying self-compassion can help you delve into the reasons why task-avoidance is ruling (and ruining) your day.

Once those barriers have been identified, create a supportive environment to help you overcome your challenges. Use visualization, accountability partnerships, and a variety of the tools listed above to leverage your strengths and form new habits.

Your strengths and new habits will help you become more productive and overcome procrastination once and for all.

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

There is no single main cause of procrastination. It stems from a combination of psychological, cognitive, and behavioral factors, such as task aversion, fear of failure, impaired self-regulation, perfectionism, and environmental distractions. Temporal discounting, where immediate rewards are prioritized over future ones, also significantly contributes to procrastination.

Procrastination itself is not classified as a mental disorder, but it can be a symptom of underlying mental health issues such as anxiety, depression, and ADHD. It is primarily seen as a behavioral issue influenced by various psychological factors.

Procrastination is not a form of ADHD, but it is a common symptom associated with ADHD. Individuals with ADHD often struggle with executive functioning, which can lead to difficulties in task initiation and completion, resulting in procrastination.

To stop procrastinating, you can use strategies such as practicing mindfulness to increase awareness, developing self-compassion to reduce fear and anxiety, setting clear and manageable goals, breaking tasks into smaller steps, and creating accountability through partnerships or support groups. Using tools like task management apps, time-blocking techniques, and minimizing distractions can also help.

• Amit, A. J., Shankararam, S. G., Pradeep, P., Perumalraja, R., & Kamalesh, S. (2021). Framework for preventing procrastination and increasing productivity. In 2021 3rd International Conference on Signal Processing and Communication (pp. 228–232). IEEE.
• Blunt, A. K., & Pychyl, T. A. (2000). Task aversiveness and procrastination: A multi-dimensional approach to task aversiveness across stages of personal projects. Personality and Individual Differences , 28 (1), 153–167.
• Le Bouc, R., & Pessiglione, M. (2022). A neuro-computational account of procrastination behavior. N ature Communications , 13 (1), Article 5639.
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• Ferrari, J. R., Johnson, J. L., & McCown, W. G. (1995). Procrastination and task avoidance: Theory, research, and treatment . Springer Science & Business Media.
• Gustavson, D. E., Miyake, A., Hewitt, J. K., & Friedman, N. P. (2014). Genetic relations among procrastination, impulsivity, and goal-management ability: Implications for the evolutionary origin of procrastination. Psychological Science , 25 (6), 1178–1188.
• Handayani, E. T., Sugiharto, D. Y. P., & Sugiyo, S. (2021). The relationship between self-efficacy and peer support in academic procrastination behavior. Jurnal Bimbingan Konseling , 10 (3), 148–155.
• Hensley, L. C., & Munn, K. J. (2020). The power of writing about procrastination: Journaling as a tool for change. Journal of Further and Higher Education , 44 (10), 1450–1465.
• Jaffe, E. (2013, March 29). Why wait? The science behind procrastination . Association for Psychological Science. https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
• Koppenborg, M., & Klingsieck, K. B. (2022). Group work and student procrastination. Learning and Individual Differences , 94 , Article 102117.
• Kowalski, R. M., Gagne, M., Drolet, G., Burzin, K., Carroll, H., Korson, H., Aurilio, E., Bunche, R., Mochizuki, G., Cote, N., & Ridder, A. (2024). Psychological dread and extreme persistent fear. The Journal of Social Psychology , 1–19.
• Ng, B. (2018). The neuroscience of growth mindset and intrinsic motivation. Brain Sciences , 8 (2), Article 20.
• Ossebaard, M. E., Korthagen, F. A., Oost, H., Stavenga-De Jong, J., & Vasalos, A. (2012). A core reflection approach to reducing study procrastination. In F. A. J. Korthagen, Y. M. Kim, & W. L. Greene (Eds.), Teaching and learning from within (pp. 148–161). Routledge.
• Pychyl, T. A., & Flett, G. L. (2012). Procrastination and self-regulatory failure: An introduction to the special issue. Journal of Rational-Emotive & Cognitive-Behavior Therapy , 30 , 203–212.
• Ramzi, F., & Saed, O. (2019). The roles of self-regulation and self-control in procrastination. Psychology and Behavioral Science International Journal , 13 (3).
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• Sanaghan, P. (2021). How to be a “better” procrastinator: Over 100 strategies to help you manage your procrastination habit . AuthorHouse.
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How to Overcome Procrastination for Improved Mental Health

Procrastination is one of those things that even the most well-organized and punctual fall victim to at some point or another. Think about the last time you found yourself watching television when you really should have been doing homework. While common, procrastination can have a detrimental impact on your life, including your grades.

So what can students and other people do to overcome procrastination and avoid the stress, anxiety and poor performance that stems from completing assignments at the last second?

Researchers suggest that developing a schedule, carefully planning academic tasks, and improving time-management skills are all effective ways to cope with procrastination.

Deal with Your Fear

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Fear is one factor that contributes to procrastination. This can involve a fear of failure, a fear of making mistakes, or even a fear of success.

Psychologist Susan Krauss Whitbourne, Psychology Today contributor and author of The Search for Fulfillment , suggests that challenging your faulty beliefs is important.  

If you are afraid of success because you secretly believe that you don't deserve it, it is important to realize that your self-handicapping might be keeping you from achieving your goals. By addressing the fear that is keeping you from getting started, you can begin to overcome your procrastination habit.

Make a List

Carina König / EyeEm / Getty Images 

Start by creating a to-do list with things that you would like to accomplish. If necessary, put a date next to each item if there is a deadline that you need to meet.

Estimate how long each task will take to complete, and then double that number so that you don't fall into the cognitive trap of underestimating how long each project will take.

Break Projects Down Into More Manageable Segments

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When you are faced with a big project, you might feel daunted, intimidated, or even hopeless when you look at the sheer amount of work involved. At this point, take individual items on your list and break them down into a series of steps.

If you need to write a paper for class, what steps do you need to follow? If you are planning a big family event, what are the things you need to do and what supplies do you need to obtain?

Once you have created a list detailing the process you need to go through in order to accomplish the task, you can start working on individual "baby steps."

Recognize the Onset of Procrastination

As you start to tackle items on your list, pay attention to when thoughts of procrastination start to creep into your mind. If you find yourself thinking "I don't feel like doing this now" or "I'll have time to work on this later," then you need to recognize that you are about to procrastinate.

When you feel tempted to procrastinate, don't give in to the urge. Instead, force yourself to spend at least a few minutes working on the task. In many cases, you might find that it is easier to complete once you get started.

Eliminate Distractions

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It's hard to get any real work done when you keep turning your attention to what's on television or you keep checking your friends' Facebook status updates.

Assign yourself a period of time during which you turn off all distractions—such as music, television, and social networking sites—and use that time to focus all of your attention on the task at hand.

Reward Yourself

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Once you have completed a task (or even a small portion of a larger task), it is important to reward yourself for your efforts.

Give yourself the opportunity to indulge in something that you find fun and enjoyable, whether it's attending a sporting event, playing a video game, watching your favorite TV show, or looking at pictures on a social sharing site.

Final Thoughts

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Breaking the procrastination habit isn't easy. After all, if it was simple there wouldn't be an estimated 80% to 95% of students engaging in procrastination on a regular basis.   The urge to put things off can be strong, especially when there are so many things around us to provide fun and entertaining distractions.

While procrastination might not be something you can avoid entirely, becoming cognizant of the reasons why you procrastinate and how to overcome those tendencies can help. By implementing these strategies, you might find that it is easier to put your nose to the grindstone and get started on those important tasks.

Grunschel C, Patrzek J, Klingsieck KB, Fries S. "I'll stop procrastinating now!" Fostering specific processes of self-regulated learning to reduce academic procrastination .  J Prev Interv Community . 2018;46(2):143-157. doi:10.1080/10852352.2016.1198166

Häfner A, Oberst V, Stock A.  Avoiding procrastination through time management: an experimental intervention study . Educ Stud . 2014;40(3):352-360. doi:10.1080/03055698.2014.899487

Psychology Today. The Paradox of Procrastination . 2012.

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

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

CALL: 347.758.2985

• Sep 28, 2022

6 Tried-and-True Ways to Beat Procrastination and Get Back into Homework

When summer ends and school starts up again , there are probably lots of things that will change in your life. You’ll have a more strict routine to follow. You’ll be spending more time with your peers. You’ll get back into school activities and classes. And you’ll have to deal with homework again.

Getting back into homework is tough when you’ve spent a couple of months not having to do any. It’s easy for students to get caught up in a vicious cycle of procrastination and stress around completing homework on time. Just getting started can be the hardest part.

At Liz Morrison Therapy , our counselors help middle schoolers and high schoolers ease into tough transitions and set healthy habits. Getting back into homework and school mode can be a challenge, but it doesn’t have to ruin your school year. Here are some of our best tips for getting back into the habit quickly – so you can spend more time with your friends instead of worrying about assignments.

How to Overcome Procrastination and Do Your Homework: 6 Tips

Procrastinating on homework is one of the hardest habits to break, and it’s no secret that it poses a huge challenge to students. And it’s not actually about laziness – it’s about a desire to avoid the negative emotions that accompany whatever thing you have to do.

There are a lot of ways to overcome procrastination, and what works for some people won’t work for everyone. The key is to try different emotional management techniques and procrastination-busting methods until you figure out what works for you, and then continue to build on those. As you get better at new time management skills and emotional health habits, completing homework and other tasks will be easier. Ultimately, you’ll be less anxious and distressed about your workload.

Here are 6 ways you can build healthy skillsets around work, break the habit of procrastination, and set yourself up for success at school.

1. Acknowledge the difficulty of transitions

Your schedule is changing as you get back into school. This means your daily activities will change too. This might sound obvious, but many of our clients ignore this important aspect of returning to school. If you’re like most students, you have a lot of feelings about going back to school – you might be nervous, excited, apprehensive, sad, or some mixture of all of the above. And pushing away your difficult feelings can make it much more difficult to transition back to doing homework and attending classes. Maybe you’re someone who has a tough time with classes and schoolwork, or maybe you’re someone who looks forward to new assignments. Either way, you’re not alone. Acknowledging the big changes in your schedule – and how you feel about it all – can make a big difference in making you feel more relaxed and settled. Give yourself grace as you transition. It can help normalize any struggles you’re having and give you some much-needed emotional “wiggle room.”

2. Be realistic about your schedule

One of the biggest reasons students find it hard to get back into homework after the summer break – aside from procrastination – is they’re much busier with extracurriculars, sports, clubs, hanging out with friends, and possibly even working day jobs. There’s simply not a ton of extra time for doing homework, and this can put a lot of stress and pressure on getting everything done. Take a look at your schedule and ask yourself:

Can I realistically get everything done in the time that I have?

Can I feel good while getting everything done? Do I feel balanced and healthy?

Do I have any unnecessary or extra-stressful things in my schedule that I can eliminate?

How can I make sure to spend time on self-care along with all my other obligations?

Working through questions like these in a journal or with a therapist can really help you figure out what’s working and what might benefit from a change.

3. Eliminate distractions

If you’re someone who can focus all your attention on one task at a time without getting distracted, count yourself lucky. But for the rest of you out there, be sure to eliminate distractions when you work. Put your phone on silent and put it somewhere out of sight. Put headphones on with white noise or soothing ocean sounds if that helps you concentrate. Some students like a noisy atmosphere (like a coffee shop or a study group) for getting things done, and others prefer a completely quiet space where they can be alone. Know what you need, and give yourself that.

4. Plan out your homework – and break it up

To properly plan out your homework, it helps to know what’s going to be due and when. Write out a list (or buy a planner) with all your upcoming assignments, and score them on a scale of importance and difficulty. Many students tend to underestimate the time needed to complete their homework, so be realistic about the time different tasks take you. Don’t plan on finishing 4 different projects in one go, because that will just leave you exhausted and braindead. Next, give yourself a time limit for each project or assignment. Finally, work on the hardest thing first so some of the stress about completing difficult tasks is eased. And keep in mind that you don’t have to finish the hardest one first – you just have to get started.

Break up each of your assignments into chunks of time, and make sure to give yourself plenty of time to finish each. For example, say you have a paper due at the end of the week. Instead of trying to write it all the day before it’s due, set aside 30-60 minutes per day all week to work on that paper. Breaking up assignments will give your brain breaks and keep you from feeling super-stressed during and after homework sessions.

5. Set a timer

Setting a timer is a surprisingly useful tool for getting things accomplished. Simply getting started on homework is one of the biggest challenges for many students. Seeing a timer counting down can boost your motivation and help you begin. Setting a timer also is great if you’re easily distracted or have trouble focusing – it gives you an external cue to rely on. It also helps you avoid getting completely sucked in to one task at the expense of everything else you need to do.

Of course, it will likely take some trial and error for you to figure out how much time is actually right for you to work on each of your homework assignments. And this is totally okay. You can always tweak the timer when you need to. But in general, once the timer is up, wrap up what you’re working on. Give yourself a short break, and then move on to the next thing on your list.

6. Ask for help

There’s no shame in asking for extra help. Completing your homework shouldn’t feel like a monumental task. If you feel swamped with assignments and school work and need some support, consider asking your teacher or a tutor to help you. If your school doesn’t have a tutoring service, you can hire one or ask an adult for guidance. And if you are struggling with motivation or with the transition back into school and homework, a therapist can help.

Therapy Can Help You Figure Out How to Get Back Into Homework

If you’re having a hard time getting back into the rhythm of schoolwork and assignments after summer, you’re not alone. And you don’t need to let back-to-school stress get you down. If you’d like support in getting through your anxiety about how to do homework, we’re here for you. We’ll help you learn tools to beat the procrastination cycle, take the stress out of homework, and feel good about completing all your assignments and tasks. You’ll feel more prepared and confident about getting back into the demands of school.

Feel free to contact us for a free 15-minute phone consultation. We can answer any questions you have and see whether we’re a good fit.

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14 Simple & Effective Ways to Stop Procrastinating

Last Updated: August 8, 2024 Fact Checked

This article was co-authored by Sharon Lee and by wikiHow staff writer, Aly Rusciano . Sharon Lee is a Success Strategist and the Owner of Fearless Pursuits. With over seven years of experience, she specializes in helping others gain clarity on their goals, build confidence, and remain accountable towards their goals. Sharon offers advice to others through life coaching, career coaching, and small business coaching. Sharon holds a Strategic Intervention Coach Certification from Robbins-Madanes Training and has additional training from Erickson Coaching International. There are 13 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 2,060,322 times.

Do you have a hard time staying on task? Do you constantly leave things on your to-do list till the last minute? If so, you’re likely procrastinating. Procrastination can stem from stress, frustration, or perfectionism. No matter why you may be procrastinating, there are many ways to break the habit and get back on task. Check out this list of the best tips and tricks to overcome procrastination and stay motivated.

Write a to-do list to set goals.

• Write this list on paper or in your phone—do whatever’s best for you!

Tackle your most important task for 15 minutes.

• If 15 minutes still sounds too intimidating, start with 3 or 5 minutes to warm yourself up.
• Once the timer goes off, take a 2-minute break. Then, start up on another set of 15 minutes of work.

Break tasks down into small chunks.

• For example, instead of thinking, “I need to finish this essay before 10 PM tonight,” tell yourself, “I’m going to make a short outline, fill that in, and then look for quotes.”
• Consider trying a specific technique like Pomodoro, in which you work from 25-minute chunks and take 5-minute breaks in between.
• Avoid making a long, disorganized to-do list. This is just setting yourself up for failure. Instead, create subcategories like "Home," "Work," "Family," and "Fun" and try to cross off a few entries from each list every day.
• Similarly, avoid multitasking or working on more than 1 task at once, as this could make you feel overwhelmed or stressed.

Start your day with the hardest tasks.

• Keep in mind that this strategy isn’t for everyone, so stick to tackling your most difficult tasks whenever you feel the most motivated.
• For instance, if you're a morning person, do your toughest work right after you wake up. On the other hand, if you tend to be groggy in the morning, you risk making careless errors or frustration by going headfirst into a difficult task.

Prioritize goals with set deadlines.

• Use a planner to help schedule your time and stay motivated.

Pick a workspace that works for you.

• For some, being in a new environment helps motivate them to work. Try bringing your work or task to a local library, coffee shop, or bookstore to feel inspired.

Use apps to prevent online distractions.

• AppDetox uses blockage rules that only let you use selected apps for a set amount of time.
• Forest grows trees for however long you stay focused.
• Freedom blocks distractions on all your devices at once.
• Self-Control blocks a list of websites for set amounts of time.
• Cold Turkey Blocker schedules system-wide blocking.

Put your phone in a different room.

• If you need to keep your phone on for family or work-related reasons, turn off all your notifications except for texts and/or calls.

Listen to music without lyrics.

Promise yourself a reward.

• Try rewarding yourself with a meal at your favorite restaurant, seeing a movie with a friend, or buying yourself something you’ve always wanted.
• Be careful not to over-reward yourself. Stick with small end-of-the-day rewards, and save big celebrations for when you accomplish something tremendous.

Give yourself a pep talk for motivation.

• Self-talk by saying something like, “Dariel, I know this week has been hard, and you’re tired. You’ve written a million essays before, and you’ll rock this.” [15] X Research source
• You can also ask yourself questions: “Amari, why are you nervous about this? You know you can handle it.”
• Self-talk out loud if you can. It’ll also work in your head if you’re in a public place.

Stop punishing yourself for procrastinating.

Aim for completion over perfection.

Ask someone to hold you accountable.

• Try planning fun outings with each other to reward yourself for meeting your goals.
• Hold accountability meetings each week or month to catch each other up on whether or not you’re meeting your goals and deadlines.

Overcome Laziness and Procrastination with this Expert Series

Expert Q&A

Reader Videos

• If you’re suffering from anxiety or depression associated with your procrastination, talk to your doctor or therapist. It’s okay to ask for help. You don’t have to go through this alone. [18] X Research source Thanks Helpful 0 Not Helpful 0

Tips from our Readers

• Turn off the Wi-Fi on your devices and do any work that doesn't involve the internet first. That will help you eliminate the internet and social media as a distraction.
• Make it a game by racing yourself. For example, if you have to clean your room, set a timer for 10 minutes. During that time, try to get as much done as possible.
• Each day, choose 3 important tasks that you need to do. Reward yourself in some way once you've done those things. It will help motivate you to get more done.

You Might Also Like

• ↑ Sharon Lee. Success Strategist. Expert Interview. 2 December 2021.
• ↑ https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination#.WVK-49Pytok
• ↑ https://www.washingtonpost.com/news/wonk/wp/2016/04/27/why-you-cant-help-read-this-article-about-procrastination-instead-of-doing-your-job/?utm_term=.b97d4925d499
• ↑ https://blog.innerdrive.co.uk/5-reasons-to-do-that-hard-task-early
• ↑ https://asana.com/resources/eisenhower-matrix
• ↑ http://www.pcworld.com/article/2094846/read-this-now-7-clever-mobile-apps-to-conquer-procrastination.html
• ↑ https://zapier.com/blog/stay-focused-avoid-distractions/
• ↑ https://www.boisestate.edu/coen-mbe/2021/04/20/5-ways-to-stop-procrastinating/
• ↑ https://www.nu.edu/blog/can-music-help-you-study-and-focus/
• ↑ https://www.forbes.com/sites/margiewarrell/2013/03/25/why-you-procrastinate-and-how-to-stop-it-now/#534f88081837
• ↑ https://www.psychologytoday.com/articles/201505/the-voice-reason
• ↑ https://www.npr.org/2021/01/11/955692434/procrastination-is-more-than-putting-things-off-heres-how-to-kick-the-habit
• ↑ http://writingcenter.unc.edu/handouts/procrastination/

About This Article

To stop procrastinating, turn off your phone and play white noise or music without lyrics to help you focus. Break your task into small chunks that you can tackle one by one and work hard for 15-minute intervals, giving yourself short breaks in between to help you stay on task. Aim to finish the task, not make it perfect—you can always fix it when you’re done. Give yourself a quick pep talk to get you going and promise yourself a reward, like a sweet treat or funny video, when you’re all done. If you want to learn how to make a distraction-free space where you can focus on work, keep reading the article! Did this summary help you? Yes No

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25 Tips to Stop Procrastinating and Find Motivation to do Homework

April 28, 2023 by Chukwuemeka Gabriel Leave a Comment

Are you having trouble doing your homework, here is an article that lists tips to help you stop procrastinating and find the right motivation to do homework.

Keeping up with schoolwork can be tiring and stressful even for intelligent students. From an early age, dealing with homework and school is never easy. But, there must be a solution to overcome the fear and anxiety to face what must be done.

If you are a student having trouble creating a balance between school, homework, and other activities, you need to find the right motivation to get things right.

Are you a student who finds it difficult to get things done at the right time? Allow me to tell you that procrastination is a very bad habit and you need to let it go.

Yes, everyone deals with the problem of procrastination but is more of a problem if you are a student. You have to submit your homework and test at the appropriate time, so you see why it’s bad to procrastinate as a student.

To help you overcome this problem, we have listed more than 20 tips to stop procrastinating and find the motivation to do your homework.

How Do I Stop Procrastinating as a Student?

If you don’t try, you may never find a solution to a problem, that’s a fact. We all have our issues and how we handle their matters.

When it comes to students procrastinating and feeling tired to do their home, there are simple steps to take to attend to these problems. 

If you are a parent and your child is having trouble building a balance with school work, here are simple steps to take to make things better.

Firstly, as a parent, you need to understand why students procrastinate. You may think that your child is naturally lazy or care less about schoolwork.

That may not be the case, as procrastination is common even in adults.

Secondly, a student struggling with procrastination needs the right motivation to overcome their fears. Everyone struggles at a point in life and only the right words of encouragement can help in such situations.

If a student feels reluctant to do the work involved in getting the right results, he or she should not expect an excellent outcome.

Lastly, a word of encouragement from a parent can go a long way to help the student overcome the problem of procrastination.

Also Read: 21 Time Management Apps For Students

Why You Procrastinate on Homework

Exhaustion and anxiety are some of the factors affecting your self-control and motivation. You procrastinate on your homework, why? Because these factors are the problem you are dealing with.

Fear is natural, but when it gets the best of you over motivation, it becomes a huge problem. Distraction and unclear instruction also contribute to why you procrastinate doing your homework.

Self-control matters and it’s the motivation you need to even start. You have to be in charge to get things done as a student.

Yes, there will be exhaustion and anxiety, but once you are in control and have the right motivation, you should have no problem doing your homework and stop procrastinating.

You need to rejuvenate your confidence and find the right motivation to do your homework, so here are tips to help you stop procrastinating. 

#1. Find Out Why You Are Procrastinating

Every puzzle needs to be solved and the best way to do that is to figure things out. Procrastination is a huge problem not just for students, but for everyone out there who needs to get things done.

It’s more of an issue when it comes to academics. Delaying and giving excuses to do schoolwork is very bad. Procrastinating is packed with fears, exhaustion, anxiety, etc.

So, what is one way out of many ways to solve this problem?

Firstly, you need to stop coming up with excuses for not doing your homework. Search within yourself and find out what is stopping you from getting started.

Are you having this trouble because you are not interested in the topic or subject?

Whatever the case may be, you need to figure out why you are procrastinating.

#2. Challenge Yourself to a Quiz to See How You Procrastinate 

One of the tips to stop procrastinating and find the motivation to do your homework is to put yourself to the test.

If you want to change your behaviour to overcome procrastination, you need to be more self-aware.

Ask yourself these questions:

How often do I procrastinate and how badly is it affecting my state of mind?

Is it a problem to procrastinate and if yes, how bad is it? 

What tasks do I tend to avoid in school?

Once you find the answers to these questions, you are in for a big change.

#3. List What You Are Procrastinating on

Generally, most students are likely to procrastinate whenever they feel overwhelmed or stressed.

What if I told you that you can make things easier by listing the specific tasks you are putting off? It’s a simple trick and perhaps you should try it out.

#4. Keep Your Homework on Your Desk

What we are looking for are simple tips to help you stop procrastinating and find the right motivation to do your homework .

Keeping your homework far from where you can easily start looking into it is a no-no. The hardest part for most students is to start doing their homework.

Putting your homework on your desk will remind you that you need to get started. When you leave it in your bag or any place that is not your desk, it will be hard for you to start.

#5. Break Down the Task into Smaller Steps

Here is one of the useful tips to help you find the motivation to stop procrastinating and do your homework.

Let’s say you have a history report to write and you have just a few days to submit it. Here is something you should do to make things easier for yourself.

Apply these simple steps to get your history report done in no time.

• Read the history textbook thoroughly and ensure you are satisfied
• Conduct online research to get more information
• Gather your information 
• Create an outline for your work
• Write the introduction and the body paragraphs
• Write your conclusion
• Edit and proofread your report

#6. Create a Timeline with Specific Deadlines

As a student, you need to be time cautious and creating a timeline and deadline will stop procrastinating.

Making out time to do your school work and giving yourself a deadline is one big step to stopping procrastination.

#7. Spend More Time with People Who Are Hardworking and Focused

The company you keep say a lot about you and how much you intend to succeed in school.

When you leave the best brains in your class and decide to hang out with unserious students, do not expect the best results.

Associating with people who are motivated and hardworking comes with a better result. The more you hang with such people, the more you become like them.

The friends you keep in school should motivate you and add value to life and academics. Ensure you are in a circle of friends with positive mindsets .

#8. Tell Two or Three Persons about the Task You Intend to Complete

Telling others about the task you intend to complete gives you the advantage to follow through with your plans.

It’s called accountability, as you will be seen as an individual known for his or her words.

Also Read: 30 Motivational and Inspirational Quotes for Students

#9. Change Your Environment

One of the simple tips to stop procrastinating and find the motivation to do your homework is changing of environment.

Perhaps your current environment is affecting you and you need to move. Believe me, I have been in that situation where I needed to leave my comfort zone just to make sure am not distracted doing my school work.

It’s bad to lay in bed and do your homework, never do that. If your environment is a contributing factor to your procrastination problem, then it’s time you do something about it.

#10. Speak to People Who Have Overcome their Procrastination Problem

If by any chance you have a friend who has gone through this problem in the past, try reaching out to them. 

There are questions you should ask them and whatever answer they give you, take them seriously.

#11. Use the 3, 2, 1 Method

Create a countdown for yourself to stop procrastinating and motivate yourself to do homework.

Once it’s go-time, stop whatever you are doing and start working on that task. Creating this pattern in your mind will help you combat procrastination.

#12. Give Yourself False Deadlines

Let’s say you have a maths assignment that has to be submitted in two weeks’ time. Even if the assignment has no deadline, try creating one for yourself.

By doing so, you will likely finish your assignment before the deadline for submission. When you think you have all the time in the world to do your homework, that’s procrastination taking over.

#13. Give Yourself a Gold Star

A teacher may decide to award students with gold stickers if they score 100 on a math test. This is something most students would want. 

Never feel left out if you never received a gold sticker from a teacher. Once you try to give yourself that small affirmation , you will be motivated.

#14. Reward Yourself in Bigger Ways

Rewarding yourself is one of the tips to stop procrastinating and find the right motivation to do your homework.

Everyone deserves a reward after accomplishing a difficult task. Give yourself a bigger reward whenever you achieve something great/

#15. Consider the Consequences of Procrastination

Try asking yourself what will happen if you procrastinate. Maybe you will miss important deadlines at school or you will be unable to complete your school work.

Perhaps the history report you want to submit won’t get enough attention as it’s supposed to.

#16. Write a Letter to Your Future Self

We all want to be better as we advance in life and you should not expect less. Will you be going through the issue of procrastinating? Perhaps everyone you know will be facing this challenge, not just you.

What’s important is to be a better version of yourself in the future. So, here is something important you need to do.

Write a letter to yourself reminding yourself how you felt in the difficult moments and why you need to stop.

Whenever you are moving in the wrong direction, bring out that letter and read it.

Also Read: How to Create a Google Classroom: Guide to Create Classes and Contents

#17. Be Kind to Yourself

Generally, no one is impeccable and this should remind you that you are human.

When you procrastinate, remind yourself that you are only human and things like this happen. Don’t make it a habit because this is where it becomes a problem.

Speak to yourself that you will do better next time and ensure you do it.

#18. Visualize Success

Take a few seconds to visualize how you feel after finishing your homework. It feels right and satisfying knowing you have completed all your schoolwork.

There is a huge relief when you complete your task. Visualizing success perhaps is an inspiration to start doing your homework.

#19. Create a Study or Work Space

Creating a workspace is one of the tips to stop procrastinating and find the right motivation to do your homework.

If your classmate feels comfortable reading in the library, it doesn’t mean the same thing will work for you.

Where is the perfect place for you to study? Is it your room, the library, or a specific corner of the quad?

Wherever you think is best for you, study there and concentrate on your work.

#20. Set Aside Time for Recreation

Whether you are in high school or college, try to make out time for other activities.

Creating a timetable for recreation and study will help balance things.

#21. Use the Pomodoro Technique

This technique involves taking short breaks when doing your homework.

Do your homework for 25-minute long stretches, with 5 minutes breaks in between.

#22. Begin with the Best or Worst Part

Whether it’s the best or worst part, you have to find a perfect method to start your homework.

Choose your pattern and make the best out of it.

#23. Concentrate on Your Goals Instead of Your Assignment

It’s better you focus on your end goals of completing the homework and earning good grades rather than concentrate on the fact that has an aversion to your homework.

Also Read: How to Record a Meeting on Microsoft Teams

#24. Write Down Why You Want to Complete the Task

You will be motivated once you understand why you want to accomplish something so badly. 

One simple tip to motivate yourself to do your homework is to think positively. Here are a few important things to write down:

• Master the topic and learn useful information
• Learn to accept challenges
• Become a more focused student that knows what he or she wants
• Fulfil your responsibility as a decent student 

#25. List the Negative Feelings You Will Have If You Don’t Complete the Task

What are the feelings you experience when you don’t finish your homework?

Are they positive feelings that you want to experience over and over again? If the feeling is not positive, you must challenge yourself to finish your schoolwork.

We have shown you tips to stop procrastinating and find the right motivation to do your homework. It’s important you practice these tips if you are having trouble doing your homework.

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• https://www.daniel-wong.com/2016/01/18/stop-procrastinating-on-homework/
• https://solvingprocrastination.com/homework-procrastination/
• https://fairygodboss.com/career-topics/how-to-stop-procrastinating

About Chukwuemeka Gabriel

Gabriel Chukwuemeka is a graduate of Physics; he loves Geography and has in-depth knowledge of Astrophysics. Gabriel is an ardent writer who writes for Stay Informed Group and enjoys looking at the world map when he is not writing.

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How to Do Homework: 15 Expert Tips and Tricks

Coursework/GPA

Everyone struggles with homework sometimes, but if getting your homework done has become a chronic issue for you, then you may need a little extra help. That’s why we’ve written this article all about how to do homework. Once you’re finished reading it, you’ll know how to do homework (and have tons of new ways to motivate yourself to do homework)!

We’ve broken this article down into a few major sections. You’ll find:

• A diagnostic test to help you figure out why you’re struggling with homework
• A discussion of the four major homework problems students face, along with expert tips for addressing them
• A bonus section with tips for how to do homework fast

By the end of this article, you’ll be prepared to tackle whatever homework assignments your teachers throw at you .

So let’s get started!

How to Do Homework: Figure Out Your Struggles 

Sometimes it feels like everything is standing between you and getting your homework done. But the truth is, most people only have one or two major roadblocks that are keeping them from getting their homework done well and on time. 

The best way to figure out how to get motivated to do homework starts with pinpointing the issues that are affecting your ability to get your assignments done. That’s why we’ve developed a short quiz to help you identify the areas where you’re struggling. 

Take the quiz below and record your answers on your phone or on a scrap piece of paper. Keep in mind there are no wrong answers! 

1. You’ve just been assigned an essay in your English class that’s due at the end of the week. What’s the first thing you do?

A. Keep it in mind, even though you won’t start it until the day before it’s due  B. Open up your planner. You’ve got to figure out when you’ll write your paper since you have band practice, a speech tournament, and your little sister’s dance recital this week, too.  C. Groan out loud. Another essay? You could barely get yourself to write the last one!  D. Start thinking about your essay topic, which makes you think about your art project that’s due the same day, which reminds you that your favorite artist might have just posted to Instagram...so you better check your feed right now. 

2. Your mom asked you to pick up your room before she gets home from work. You’ve just gotten home from school. You decide you’ll tackle your chores: 

A. Five minutes before your mom walks through the front door. As long as it gets done, who cares when you start?  B. As soon as you get home from your shift at the local grocery store.  C. After you give yourself a 15-minute pep talk about how you need to get to work.  D. You won’t get it done. Between texts from your friends, trying to watch your favorite Netflix show, and playing with your dog, you just lost track of time! 

3. You’ve signed up to wash dogs at the Humane Society to help earn money for your senior class trip. You: 

A. Show up ten minutes late. You put off leaving your house until the last minute, then got stuck in unexpected traffic on the way to the shelter.  B. Have to call and cancel at the last minute. You forgot you’d already agreed to babysit your cousin and bake cupcakes for tomorrow’s bake sale.  C. Actually arrive fifteen minutes early with extra brushes and bandanas you picked up at the store. You’re passionate about animals, so you’re excited to help out! D. Show up on time, but only get three dogs washed. You couldn’t help it: you just kept getting distracted by how cute they were!

4. You have an hour of downtime, so you decide you’re going to watch an episode of The Great British Baking Show. You: 

A. Scroll through your social media feeds for twenty minutes before hitting play, which means you’re not able to finish the whole episode. Ugh! You really wanted to see who was sent home!  B. Watch fifteen minutes until you remember you’re supposed to pick up your sister from band practice before heading to your part-time job. No GBBO for you!  C. You finish one episode, then decide to watch another even though you’ve got SAT studying to do. It’s just more fun to watch people make scones.  D. Start the episode, but only catch bits and pieces of it because you’re reading Twitter, cleaning out your backpack, and eating a snack at the same time.

5. Your teacher asks you to stay after class because you’ve missed turning in two homework assignments in a row. When she asks you what’s wrong, you say: 

A. You planned to do your assignments during lunch, but you ran out of time. You decided it would be better to turn in nothing at all than submit unfinished work.  B. You really wanted to get the assignments done, but between your extracurriculars, family commitments, and your part-time job, your homework fell through the cracks.  C. You have a hard time psyching yourself to tackle the assignments. You just can’t seem to find the motivation to work on them once you get home.  D. You tried to do them, but you had a hard time focusing. By the time you realized you hadn’t gotten anything done, it was already time to turn them in. 

Like we said earlier, there are no right or wrong answers to this quiz (though your results will be better if you answered as honestly as possible). Here’s how your answers break down: 

• If your answers were mostly As, then your biggest struggle with doing homework is procrastination. 
• If your answers were mostly Bs, then your biggest struggle with doing homework is time management. 
• If your answers were mostly Cs, then your biggest struggle with doing homework is motivation. 
• If your answers were mostly Ds, then your biggest struggle with doing homework is getting distracted. 

Now that you’ve identified why you’re having a hard time getting your homework done, we can help you figure out how to fix it! Scroll down to find your core problem area to learn more about how you can start to address it. 

And one more thing: you’re really struggling with homework, it’s a good idea to read through every section below. You may find some additional tips that will help make homework less intimidating. 

How to Do Homework When You’re a Procrastinator  

Merriam Webster defines “procrastinate” as “to put off intentionally and habitually.” In other words, procrastination is when you choose to do something at the last minute on a regular basis. If you’ve ever found yourself pulling an all-nighter, trying to finish an assignment between periods, or sprinting to turn in a paper minutes before a deadline, you’ve experienced the effects of procrastination. 

If you’re a chronic procrastinator, you’re in good company. In fact, one study found that 70% to 95% of undergraduate students procrastinate when it comes to doing their homework. Unfortunately, procrastination can negatively impact your grades. Researchers have found that procrastination can lower your grade on an assignment by as much as five points ...which might not sound serious until you realize that can mean the difference between a B- and a C+. 

Procrastination can also negatively affect your health by increasing your stress levels , which can lead to other health conditions like insomnia, a weakened immune system, and even heart conditions. Getting a handle on procrastination can not only improve your grades, it can make you feel better, too! 

The big thing to understand about procrastination is that it’s not the result of laziness. Laziness is defined as being “disinclined to activity or exertion.” In other words, being lazy is all about doing nothing. But a s this Psychology Today article explains , procrastinators don’t put things off because they don’t want to work. Instead, procrastinators tend to postpone tasks they don’t want to do in favor of tasks that they perceive as either more important or more fun. Put another way, procrastinators want to do things...as long as it’s not their homework! 

3 Tips f or Conquering Procrastination 

Because putting off doing homework is a common problem, there are lots of good tactics for addressing procrastination. Keep reading for our three expert tips that will get your homework habits back on track in no time. 

#1: Create a Reward System

Like we mentioned earlier, procrastination happens when you prioritize other activities over getting your homework done. Many times, this happens because homework...well, just isn’t enjoyable. But you can add some fun back into the process by rewarding yourself for getting your work done. 

Here’s what we mean: let’s say you decide that every time you get your homework done before the day it’s due, you’ll give yourself a point. For every five points you earn, you’ll treat yourself to your favorite dessert: a chocolate cupcake! Now you have an extra (delicious!) incentive to motivate you to leave procrastination in the dust. 

If you’re not into cupcakes, don’t worry. Your reward can be anything that motivates you . Maybe it’s hanging out with your best friend or an extra ten minutes of video game time. As long as you’re choosing something that makes homework worth doing, you’ll be successful. 

#2: Have a Homework Accountability Partner 

If you’re having trouble getting yourself to start your homework ahead of time, it may be a good idea to call in reinforcements . Find a friend or classmate you can trust and explain to them that you’re trying to change your homework habits. Ask them if they’d be willing to text you to make sure you’re doing your homework and check in with you once a week to see if you’re meeting your anti-procrastination goals. 

Sharing your goals can make them feel more real, and an accountability partner can help hold you responsible for your decisions. For example, let’s say you’re tempted to put off your science lab write-up until the morning before it’s due. But you know that your accountability partner is going to text you about it tomorrow...and you don’t want to fess up that you haven’t started your assignment. A homework accountability partner can give you the extra support and incentive you need to keep your homework habits on track. 

#3: Create Your Own Due Dates 

If you’re a life-long procrastinator, you might find that changing the habit is harder than you expected. In that case, you might try using procrastination to your advantage! If you just can’t seem to stop doing your work at the last minute, try setting your own due dates for assignments that range from a day to a week before the assignment is actually due. 

Here’s what we mean. Let’s say you have a math worksheet that’s been assigned on Tuesday and is due on Friday. In your planner, you can write down the due date as Thursday instead. You may still put off your homework assignment until the last minute...but in this case, the “last minute” is a day before the assignment’s real due date . This little hack can trick your procrastination-addicted brain into planning ahead! 

If you feel like Kevin Hart in this meme, then our tips for doing homework when you're busy are for you. 

How to Do Homework When You’re too Busy

If you’re aiming to go to a top-tier college , you’re going to have a full plate. Because college admissions is getting more competitive, it’s important that you’re maintaining your grades , studying hard for your standardized tests , and participating in extracurriculars so your application stands out. A packed schedule can get even more hectic once you add family obligations or a part-time job to the mix. 

If you feel like you’re being pulled in a million directions at once, you’re not alone. Recent research has found that stress—and more severe stress-related conditions like anxiety and depression— are a major problem for high school students . In fact, one study from the American Psychological Association found that during the school year, students’ stress levels are higher than those of the adults around them. 

For students, homework is a major contributor to their overall stress levels . Many high schoolers have multiple hours of homework every night , and figuring out how to fit it into an already-packed schedule can seem impossible. 

3 Tips for Fitting Homework Into Your Busy Schedule

While it might feel like you have literally no time left in your schedule, there are still ways to make sure you’re able to get your homework done and meet your other commitments. Here are our expert homework tips for even the busiest of students. 

#1: Make a Prioritized To-Do List 

You probably already have a to-do list to keep yourself on track. The next step is to prioritize the items on your to-do list so you can see what items need your attention right away. 

Here’s how it works: at the beginning of each day, sit down and make a list of all the items you need to get done before you go to bed. This includes your homework, but it should also take into account any practices, chores, events, or job shifts you may have. Once you get everything listed out, it’s time to prioritize them using the labels A, B, and C. Here’s what those labels mean:

• A Tasks : tasks that have to get done—like showing up at work or turning in an assignment—get an A. 
• B Tasks : these are tasks that you would like to get done by the end of the day but aren’t as time sensitive. For example, studying for a test you have next week could be a B-level task. It’s still important, but it doesn’t have to be done right away.
• C Tasks: these are tasks that aren’t very important and/or have no real consequences if you don’t get them done immediately. For instance, if you’re hoping to clean out your closet but it’s not an assigned chore from your parents, you could label that to-do item with a C.

Prioritizing your to-do list helps you visualize which items need your immediate attention, and which items you can leave for later. A prioritized to-do list ensures that you’re spending your time efficiently and effectively, which helps you make room in your schedule for homework. So even though you might really want to start making decorations for Homecoming (a B task), you’ll know that finishing your reading log (an A task) is more important. 

#2: Use a Planner With Time Labels

Your planner is probably packed with notes, events, and assignments already. (And if you’re not using a planner, it’s time to start!) But planners can do more for you than just remind you when an assignment is due. If you’re using a planner with time labels, it can help you visualize how you need to spend your day.

A planner with time labels breaks your day down into chunks, and you assign tasks to each chunk of time. For example, you can make a note of your class schedule with assignments, block out time to study, and make sure you know when you need to be at practice. Once you know which tasks take priority, you can add them to any empty spaces in your day. 

Planning out how you spend your time not only helps you use it wisely, it can help you feel less overwhelmed, too . We’re big fans of planners that include a task list ( like this one ) or have room for notes ( like this one ). 

#3: Set Reminders on Your Phone 

If you need a little extra nudge to make sure you’re getting your homework done on time, it’s a good idea to set some reminders on your phone. You don’t need a fancy app, either. You can use your alarm app to have it go off at specific times throughout the day to remind you to do your homework. This works especially well if you have a set homework time scheduled. So if you’ve decided you’re doing homework at 6:00 pm, you can set an alarm to remind you to bust out your books and get to work. 

If you use your phone as your planner, you may have the option to add alerts, emails, or notifications to scheduled events . Many calendar apps, including the one that comes with your phone, have built-in reminders that you can customize to meet your needs. So if you block off time to do your homework from 4:30 to 6:00 pm, you can set a reminder that will pop up on your phone when it’s time to get started. 

This dog isn't judging your lack of motivation...but your teacher might. Keep reading for tips to help you motivate yourself to do your homework.

How to Do Homework When You’re Unmotivated 

At first glance, it may seem like procrastination and being unmotivated are the same thing. After all, both of these issues usually result in you putting off your homework until the very last minute. 

But there’s one key difference: many procrastinators are working, they’re just prioritizing work differently. They know they’re going to start their homework...they’re just going to do it later. 

Conversely, people who are unmotivated to do homework just can’t find the willpower to tackle their assignments. Procrastinators know they’ll at least attempt the homework at the last minute, whereas people who are unmotivated struggle with convincing themselves to do it at a ll. For procrastinators, the stress comes from the inevitable time crunch. For unmotivated people, the stress comes from trying to convince themselves to do something they don’t want to do in the first place. 

Here are some common reasons students are unmotivated in doing homework : 

• Assignments are too easy, too hard, or seemingly pointless 
• Students aren’t interested in (or passionate about) the subject matter
• Students are intimidated by the work and/or feels like they don’t understand the assignment 
• Homework isn’t fun, and students would rather spend their time on things that they enjoy 

To sum it up: people who lack motivation to do their homework are more likely to not do it at all, or to spend more time worrying about doing their homework than...well, actually doing it.

3 Tips for How to Get Motivated to Do Homework

The key to getting homework done when you’re unmotivated is to figure out what does motivate you, then apply those things to homework. It sounds tricky...but it’s pretty simple once you get the hang of it! Here are our three expert tips for motivating yourself to do your homework. 

#1: Use Incremental Incentives

When you’re not motivated, it’s important to give yourself small rewards to stay focused on finishing the task at hand. The trick is to keep the incentives small and to reward yourself often. For example, maybe you’re reading a good book in your free time. For every ten minutes you spend on your homework, you get to read five pages of your book. Like we mentioned earlier, make sure you’re choosing a reward that works for you! 

So why does this technique work? Using small rewards more often allows you to experience small wins for getting your work done. Every time you make it to one of your tiny reward points, you get to celebrate your success, which gives your brain a boost of dopamine . Dopamine helps you stay motivated and also creates a feeling of satisfaction when you complete your homework !  

#2: Form a Homework Group 

If you’re having trouble motivating yourself, it’s okay to turn to others for support. Creating a homework group can help with this. Bring together a group of your friends or classmates, and pick one time a week where you meet and work on homework together. You don’t have to be in the same class, or even taking the same subjects— the goal is to encourage one another to start (and finish!) your assignments. 

Another added benefit of a homework group is that you can help one another if you’re struggling to understand the material covered in your classes. This is especially helpful if your lack of motivation comes from being intimidated by your assignments. Asking your friends for help may feel less scary than talking to your teacher...and once you get a handle on the material, your homework may become less frightening, too. 

#3: Change Up Your Environment 

If you find that you’re totally unmotivated, it may help if you find a new place to do your homework. For example, if you’ve been struggling to get your homework done at home, try spending an extra hour in the library after school instead. The change of scenery can limit your distractions and give you the energy you need to get your work done. 

If you’re stuck doing homework at home, you can still use this tip. For instance, maybe you’ve always done your homework sitting on your bed. Try relocating somewhere else, like your kitchen table, for a few weeks. You may find that setting up a new “homework spot” in your house gives you a motivational lift and helps you get your work done. 

Social media can be a huge problem when it comes to doing homework. We have advice for helping you unplug and regain focus.

How to Do Homework When You’re Easily Distracted

We live in an always-on world, and there are tons of things clamoring for our attention. From friends and family to pop culture and social media, it seems like there’s always something (or someone!) distracting us from the things we need to do.

The 24/7 world we live in has affected our ability to focus on tasks for prolonged periods of time. Research has shown that over the past decade, an average person’s attention span has gone from 12 seconds to eight seconds . And when we do lose focus, i t takes people a long time to get back on task . One study found that it can take as long as 23 minutes to get back to work once we’ve been distracte d. No wonder it can take hours to get your homework done! 

3 Tips to Improve Your Focus

If you have a hard time focusing when you’re doing your homework, it’s a good idea to try and eliminate as many distractions as possible. Here are three expert tips for blocking out the noise so you can focus on getting your homework done. 

#1: Create a Distraction-Free Environment

Pick a place where you’ll do your homework every day, and make it as distraction-free as possible. Try to find a location where there won’t be tons of noise, and limit your access to screens while you’re doing your homework. Put together a focus-oriented playlist (or choose one on your favorite streaming service), and put your headphones on while you work. 

You may find that other people, like your friends and family, are your biggest distraction. If that’s the case, try setting up some homework boundaries. Let them know when you’ll be working on homework every day, and ask them if they’ll help you keep a quiet environment. They’ll be happy to lend a hand! 

#2: Limit Your Access to Technology 

We know, we know...this tip isn’t fun, but it does work. For homework that doesn’t require a computer, like handouts or worksheets, it’s best to put all your technology away . Turn off your television, put your phone and laptop in your backpack, and silence notifications on any wearable tech you may be sporting. If you listen to music while you work, that’s fine...but make sure you have a playlist set up so you’re not shuffling through songs once you get started on your homework. 

If your homework requires your laptop or tablet, it can be harder to limit your access to distractions. But it’s not impossible! T here are apps you can download that will block certain websites while you’re working so that you’re not tempted to scroll through Twitter or check your Facebook feed. Silence notifications and text messages on your computer, and don’t open your email account unless you absolutely have to. And if you don’t need access to the internet to complete your assignments, turn off your WiFi. Cutting out the online chatter is a great way to make sure you’re getting your homework done. 

#3: Set a Timer (the Pomodoro Technique)

Have you ever heard of the Pomodoro technique ? It’s a productivity hack that uses a timer to help you focus!

Here’s how it works: first, set a timer for 25 minutes. This is going to be your work time. During this 25 minutes, all you can do is work on whatever homework assignment you have in front of you. No email, no text messaging, no phone calls—just homework. When that timer goes off, you get to take a 5 minute break. Every time you go through one of these cycles, it’s called a “pomodoro.” For every four pomodoros you complete, you can take a longer break of 15 to 30 minutes.

The pomodoro technique works through a combination of boundary setting and rewards. First, it gives you a finite amount of time to focus, so you know that you only have to work really hard for 25 minutes. Once you’ve done that, you’re rewarded with a short break where you can do whatever you want. Additionally, tracking how many pomodoros you complete can help you see how long you’re really working on your homework. (Once you start using our focus tips, you may find it doesn’t take as long as you thought!)

Two Bonus Tips for How to Do Homework Fast

Even if you’re doing everything right, there will be times when you just need to get your homework done as fast as possible. (Why do teachers always have projects due in the same week? The world may never know.)

The problem with speeding through homework is that it’s easy to make mistakes. While turning in an assignment is always better than not submitting anything at all, you want to make sure that you’re not compromising quality for speed. Simply put, the goal is to get your homework done quickly and still make a good grade on the assignment! 

Here are our two bonus tips for getting a decent grade on your homework assignments , even when you’re in a time crunch. 

#1: Do the Easy Parts First 

This is especially true if you’re working on a handout with multiple questions. Before you start working on the assignment, read through all the questions and problems. As you do, make a mark beside the questions you think are “easy” to answer . 

Once you’ve finished going through the whole assignment, you can answer these questions first. Getting the easy questions out of the way as quickly as possible lets you spend more time on the trickier portions of your homework, which will maximize your assignment grade. 

(Quick note: this is also a good strategy to use on timed assignments and tests, like the SAT and the ACT !) 

#2: Pay Attention in Class 

Homework gets a lot easier when you’re actively learning the material. Teachers aren’t giving you homework because they’re mean or trying to ruin your weekend... it’s because they want you to really understand the course material. Homework is designed to reinforce what you’re already learning in class so you’ll be ready to tackle harder concepts later.

When you pay attention in class, ask questions, and take good notes, you’re absorbing the information you’ll need to succeed on your homework assignments. (You’re stuck in class anyway, so you might as well make the most of it!) Not only will paying attention in class make your homework less confusing, it will also help it go much faster, too.

What’s Next?

If you’re looking to improve your productivity beyond homework, a good place to begin is with time management. After all, we only have so much time in a day...so it’s important to get the most out of it! To get you started, check out this list of the 12 best time management techniques that you can start using today.

You may have read this article because homework struggles have been affecting your GPA. Now that you’re on the path to homework success, it’s time to start being proactive about raising your grades. This article teaches you everything you need to know about raising your GPA so you can

Now you know how to get motivated to do homework...but what about your study habits? Studying is just as critical to getting good grades, and ultimately getting into a good college . We can teach you how to study bette r in high school. (We’ve also got tons of resources to help you study for your ACT and SAT exams , too!)

These recommendations are based solely on our knowledge and experience. If you purchase an item through one of our links, PrepScholar may receive a commission.

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Solving Procrastination

Homework Procrastination: Why You Procrastinate on Homework and How to Stop

Homework procrastination involves unnecessarily postponing working on homework assignments. For example, if a student delays starting a homework assignment until right before its deadline for no good reason, even though it would have been better for them to start earlier, that student is engaging in homework procrastination.

Homework procrastination can take various forms, from wasting hours trying to bring yourself to start writing an essay, to putting off an important project until the end of the semester. This is a problem not only because it can harm your performance at school, and therefore cause you to receive lower grades , but also because it can cause you to suffer from various other issues , such as frustration, anxiety, and stress .

If you often procrastinate when it comes to doing homework, know that you’re not alone. Procrastination is a common problem among students ; in terms of statistics, studies show that approximately 80%–95% of college students engage in procrastination to some degree, approximately 75% consider themselves to be procrastinators, and approximately 50% say that they procrastinate in a consistent and problematic manner.

Fortunately, however, there are some things that you can do to solve this problem, as you will see in the following article. Specifically, you will first see an explanation about why students procrastinate on their homework, so you can understand your own behavior better. Then, you will see what you can do in order to stop procrastinating on your homework, so you can start getting them done on time.

Why you procrastinate on homework

You procrastinate on homework because issues such as exhaustion and anxiety outweigh your self-control and motivation. These issues include personal factors, like fear and perfectionism, and situational factors, like distractions and unclear instructions.

Specifically, when you need to get homework done, you rely primarily on your self-control in order to get yourself to do it. Furthermore, your self-control is sometimes supported by your motivation, which helps you complete your homework on time.

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

This explains why you might end up procrastinating on your homework even when you have the necessary motivation and you truly wish that you could just get started. This also explains why you might end up procrastinating on your homework until right before deadlines , when the increased motivation, often in the form of stressful pressure, finally pushes you to get to work.

Accordingly, common reasons for procrastinating on homework include the following :

• Abstract goals , in terms of being vague about how and when you intend to do the homework.
• Feeling overwhelmed , often while being unsure of how to complete the homework.
• Perfectionism , in the form of refusing to create work that has any flaws.
• Fear of failure , often because of concerns over how such failure might reflect on you.
• Anxiety , often in light of potential negative feedback.
• Task aversion , especially in cases where you find the homework boring or unpleasant.
• Lack of motivation , often as a result of feeling disconnected from your future self or having rewards that are far in the future.
• Physical or mental exhaustion , often due to a combination of reasons, such as a high academic workload and associated stress .
• Resentment , generally toward the homework, toward its source, or toward something related, such as a parent pushing you to do well in a subject that you’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.
• 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.

In addition, other issues can also make you more likely to procrastinate on your homework. For example:

• Problematic behaviors like self-handicapping , which involves procrastinating so that if you fail you can blame your failure on procrastination rather than your abilities, and self-sabotaging , which involves procrastinating as a result of a tendency to sabotage your progress.
• Personality traits like distractibility and impulsivity .
• Underlying issues like lack of sleep , ADHD , and depression .

Finally, note that some of these issues can lead to problematic procrastination cycles . For example, this can happen if you’re anxious about your homework, so you procrastinate on it, which makes you even more anxious about your homework due to the added negative emotions that you now associate with it (e.g., guilt and shame), which in turn makes you more likely to keep procrastinating on your homework in the future.

Understanding why you procrastinate on your homework can help you learn how to overcome your procrastination. However, while understanding why you procrastinate can be helpful, in many cases you can reduce your procrastination even without figuring this out. As such, if you find that you’re struggling with this step, don’t worry, and don’t get stuck; simply move on to the next step, which involves trying out various anti-procrastination techniques, until you find the ones that work best for you.

How to stop procrastinating on homework

To stop procrastinating on your homework 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 write a paper for a university course, the smallest possible step that you can take toward finishing it might be opening the relevant document on your computer, and writing just a single opening line, even if it’s poorly phrased initially. Once you realize that this is all you need to do, you can start modifying your work environment to help yourself achieve that, for example by going to a room with no distractions, leaving your phone outside, and turning on airplane mode on your laptop to disable your access to online distractions .

There are many other anti-procrastination techniques that can help you stop procrastinating on your homework. You don’t need to use all of these techniques, since some won’t be relevant in your case, and since you will generally need only a few of them in order to make significant progress toward overcoming your procrastination. As such, try skimming through this list, and finding the techniques that you think will work best for you.

Improve your planning:

• Set concrete goals for yourself. For example, instead of a vague goal, such as “finish my psychology paper over the weekend”, set a concrete goal, such as “start writing an outline for the psychology paper on Thursday at 5 pm in the library, right after I finish the last class for the week”).
• Break your homework into small and manageable steps. For example, if you need to write a research paper, you can start with steps such as “(1) brainstorm three potential topics, (2) figure out which topic I like best, and (3) find five relevant sources”. If the project that you’re dealing with is large and will therefore require a large number of steps, don’t worry about outlining the whole thing from the start; simply identify the first few steps that you need to take, and add new ones as you go along, to avoid feeling overwhelmed or getting stuck.
• Set a series of milestones and deadlines for yourself. This will help you be accountable and plan ahead, and can also motivate you and give you a rewarding feeling of continuous progress.
• Identify your productivity cycles. Different people are more productive at different times, based on factors such as whether it’s morning, noon, or evening. To reduce procrastination, you should take your personal productivity patterns into account, and schedule your homework for times when you’re most likely to be able to actually work on it.

Improve your environment:

• Change your environment to make it easier for you to focus. For example, if you know that you work best when there are no distracting noises, go somewhere quiet, or put on some noise-blocking headphones.
• Change your environment to make it easier for yourself to get started. For example, if you know that you will need to write an essay tomorrow after you wake up, then leave the document open on your computer before you go to bed.
• Change your environment to make it harder for yourself to procrastinate. For example, if you tend to procrastinate by browsing apps on your phone , leave your phone outside the room where you plan to work.

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 homework, and often, once you do so, you’ll find it easy to keep going.
• Start with the best or worst part first. Some people 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. Use either approach if you feel that it works 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 work and rest. For example, you can work on your homework for 25-minute long stretches, with 5-minute breaks in between, and a longer 30-minute break after every 4 work sets that you complete.

Increase your motivation:

• Make doing the homework feel more rewarding. For example, you can gamify your work, by marking down streaks of days on which you’ve managed to make sufficient progress on your assignments, and potentially also give yourself some reward once you reach a sufficiently long streak.
• Make doing the homework feel more enjoyable. For example, you can do your homework in a pleasant location, while listening to energizing music.
• Visualize your future self. For example, you can visualize yourself being able to relax after you finish working, visualize yourself being rewarded for getting a good grade in a course, or visualize yourself having to handle the issues associated with not finishing your homework on time.
• Focus on your goals instead of your assignments. Instead of focusing on the fact that you have an aversion to your homework, for whatever reason, try focusing on your end goals for completing the homework, such as getting a good grade in an important class so you can have a better application for grad school.

Change your mindset:

• Give yourself permission to make mistakes, and accept the fact that your work won’t be perfect, especially at first. This can be helpful, for example, when it comes to assignments that involve writing, where you can give yourself permission to write a bad first draft, and then edit it afterward.
• 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 develop: 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 carry out the actions that you need to achieve your goals, and it can help you reduce your procrastination. To develop self-efficacy, try to identify the various strategies that you can use to finish your homework, and think about your ability to execute those strategies successfully.

When deciding which approach to use in order to overcome your procrastination , keep in mind that anti-procrastination techniques are especially effective when they’re tailored to the specific causes of your procrastination. For example, if you procrastinate because you set abstract goals for yourself, you should focus on setting concrete goals instead. Similarly, if you procrastinate because of available distractions, you should remove those distractions from your study environment, or go work somewhere else instead.

In addition, note that if you suffer from an underlying issue that leads to procrastination, such as lack of sleep , depression , or ADHD , you will likely need to resolve that issue, using professional help if necessary, if you want to successfully overcome your procrastination.

Finally, keep in mind that most people need more than one technique in order to overcome their procrastination , and that different techniques work better for different people in different circumstances. Accordingly, don’t expect a single technique to solve all your problems, and don’t feel that if some technique works well for others then it will necessarily also work well for you. Instead, try out the various techniques that are available to you, until you figure out which ones work best for you, in your particular situation.

McGraw Center for Teaching and Learning

Understanding and overcoming procrastination.

Classroom Resources for Addressing Procrastination, by Dominic J. Voge Source: Research and Teaching in Developmental Education excerpted from Vol. 23, No. 2 (Spring 2007), pp. 88-96

Why do so many people procrastinate and how do you overcome it?

For most people procrastination, irrespective of what they say, is NOT about being lazy. In fact, when we procrastinate we often work intensely for long stretches just before our deadlines. Working long and hard is the opposite of lazy, so that can't be the reason we do it. So, why do we procrastinate and, more importantly, what can we do about it?

As suggested above, some say they procrastinate because they are lazy. Others claim they "do better" when they procrastinate and "work best" under pressure. I encourage you to be critical and reflective of these explanations. Virtually everyone who says this habitually procrastinates and has not completed an important academic task in which they made a plan, implemented it, had time to review, etc. before their deadline. So, in reality, they can't make a comparison about the circumstances they work best under. If you pretty much always procrastinate, and never really approach your tasks systematically, then you can't accurately say that you know you "do better" under pressure. Still other people say they like the "rush" of leaving things to the end and meeting a deadline. But they usually say this when they are NOT working under that deadline. They say this works before or after cramming when they have forgotten the negative consequences of procrastinating such as feelings of anxiety and stress, fatigue, and disappointment from falling below their own standards and having to put their life on hold for chunks of time. Not to mention, leaving things to the end dramatically increases the chances something will go wrong - like getting sick or a computer problem - and you not being able to pull off the desired grade. So, procrastination can be hard on us and actually increase our chances of failing, but we do it anyway. How come?

Procrastination is not a matter, solely, of having poor time management skills, either, but rather can be traced to underlying and more complex psychological reasons. These dynamics are often made worse by schools where students are constantly being evaluated, and especially in college where the pressure for grades is high and a lot can be riding on students' performance. In reality, procrastination is often a self-protection strategy for students. For example, if you procrastinate, then you always have the excuse of "not having enough" time in the event that you fail, so your sense of your ability is never threatened. When there is so much pressure on getting a good grade on, say, a paper, it's no wonder that students want to avoid it and so put off their work. For the most part, our reasons for delaying and avoiding are rooted in fear and anxiety-about doing poorly, of doing too well, of losing control, of looking stupid, of having one's sense of self or self-concept challenged. We avoid doing work to avoid our abilities being judged. And, if we happened to succeed, we feel that much "smarter." So, what can we do to overcome our tendencies to procrastinate?

Awareness: The First Step

First, to overcome procrastination you need to have an understanding of the REASONS WHY you procrastinate and the function procrastination serves in your life. You can't come up with an effective solution if you don't really understand the root of the problem. As with most problems, awareness and self-knowledge are the keys to figuring out how to stop procrastinating. For a lot of people acquiring this insight about how procrastination protects them from feeling like they are not able enough, and keeping it in mind when they are tempted to fall into familiar, unproductive, procrastinating habits goes a long way to solving the problem. For instance, two psychologists, Jane Burka and Lenora Yuen, who have helped many people overcome procrastination, report in their article, "Mind Games Procrastinators Play" (Psychology Today, January, 1982), that for many students "understanding the hidden roots of procrastination often seems to weaken them" (p.33). Just knowing our true reasons for procrastinating makes it easier to stop.

Time Management Techniques: One Piece of the Puzzle

To overcome procrastination time management techniques and tools are indispensable, but they are not enough by themselves. And, not all methods of managing time are equally helpful in dealing with procrastination. There are some time management techniques that are well suited to overcoming procrastination and others that can make it worse. Those that reduce anxiety and fear and emphasize the satisfaction and rewards of completing tasks work best. Those that arc inflexible, emphasize the magnitude of tasks and increase anxiety can actually increase procrastination and are thus counter-productive. For instance, making a huge list of "things to do" or scheduling every minute of your day may INCREASE your stress and thus procrastination. Instead, set reasonable goals (e.g. a manageable list of things to do), break big tasks down, and give yourself flexibility and allot time to things you enjoy as rewards for work completed.

Motivation: Finding Productive Reasons for Engaging in Tasks

To overcome procrastination it's critical that you stay motivated for PRODUCTIVE REASONS. By productive reasons I mean reasons for learning and achieving that lead to positive, productive, satisfying feelings and actions. These reasons are in contrast to engaging in a task out of fear of failing, or not making your parents angry, or not looking stupid, or doing better than other people to "show off." While these are all reasons - often very powerful ones - for doing something, they are not productive since they evoke maladaptive, often negative feelings and actions. For example, if you are concerned with not looking dumb you may not ask questions, delve into new areas, try new methods, or take the risks necessary to learn new things and reach new heights. A good way to put positive motives in motion is to set and focus on your goals. Identify and write down your own personal reasons for enrolling in a course and monitor your progress toward your goals using a goal-setting chart. Remember to focus on your reasons and your goals. Other people's goals for you are not goals at all, but obligations.

Staying Motivated: Be Active to be Engaged

Another key to overcoming procrastination is to stay actively engaged in your classes. If you are passive in class you're probably not "getting into" the course and its topics, and that weakens your motivation. What's more, if you are passive you are probably not making as much sense out of the course and course materials as you could. Nonsense and confusion are not engaging; in fact, they are boring and frustrating. We don't often want to do things that are boring or frustrating. Prevent that by aiming to really understand course material, not memorize it or just "get through it." Instead, try (1) seeking out what is interesting and relevant to you in the course materials, (2) setting your own purpose for every reading and class session, and (3) asking yourself (and others) questions about what you are learning.

Summary of Tips for Overcoming Procrastination

Awareness – Reflect on the reasons why you procrastinate, your habits and thoughts that lead to procrastinating.

Assess – What feelings lead to procrastinating, and how does it make you feel? Are these positive, productive feelings: do you want to change them?

Outlook – Alter your perspective. Looking at a big task in terms of smaller pieces makes it less intimidating. Look for what's appealing about, or what you want to get out of an assignment beyond just the grade.

Commit – If you feel stuck, start simply by committing to complete a small task, any task, and write it down. Finish it and reward yourself. Write down on your schedule or "to do" list only what you can completely commit to, and if you write it down, follow through no matter what. By doing so you will slowly rebuild trust in yourself that you will really do what you say you will, which so many procrastinators have lost.

Surroundings – When doing school work, choose wisely where and with whom you are working. Repeatedly placing yourself in situations where you don't get much done - such as "studying" in your bed, at a cafe or with friends - can actually be a kind of procrastination, a method of avoiding work.

Goals – Focus on what you want to do, not what you want to avoid. Think about the productive reasons for doing a task by setting positive, concrete, meaningful learning and achievement goals for yourself.

Be Realistic – Achieving goals and changing habits takes time and effort; don't sabotage yourself by having unrealistic expectations that you cannot meet.

Self-talk – Notice how you are thinking, and talking to yourself. Talk to yourself in ways that remind you of your goals and replace old, counter-productive habits of self-talk. Instead of saying, "I wish I hadn't... " say, "I will ..."

Un-schedule – If you feel stuck, you probably won't use a schedule that is a constant reminder of all that you have to do and is all work and no play. So, make a largely unstructured, flexible schedule in which you slot in only what is necessary. Keep track of any time you spend working toward your goals and reward yourself for it. This can reduce feelings of being overwhelmed and increase satisfaction in what you get done. For more see the book Procrastination by Yuen and Burka.

Swiss Cheese It – Breaking down big tasks into little ones is a good approach. A variation on this is devoting short chunks of time to a big task and doing as much as you can in that time with few expectations about what you will get done. For example, try spending about ten minutes just jotting down ideas that come to mind on the topic of a paper, or skimming over a long reading to get just the main ideas. After doing this several times on a big task, you will have made some progress on it, you'll have some momentum, you'll have less work to do to complete the task, and it won't seem so huge because you've punched holes in it (like Swiss cheese). In short, it'll be easier to complete the task because you've gotten started and removed some of the obstacles to finishing.

Procrastination

11 ways to reduce your procrastination, here is a buffet of tactics that can keep that career killer under control..

Posted April 22, 2015

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A major reason why many of my career counseling clients have trouble finding and keeping work is that they’re procrastinators.

Indeed, procrastination is a career killer. I remember giving a talk to unemployed people and asking them to raise their hand if they considered themselves to be a procrastinator. Most of them raised their hand. In contrast, when I asked an audience of college presidents to raise their hand if they were a procrastinator, only a few did.

Do you want to procrastinate less? Really? If so, here are 11 strategies that may help:

1. Ask yourself, “Why don’t you procrastinate MORE?” For example, you might answer, “Because I’m afraid I’ll end up a bag lady." Or "because my wife will divorce me.” Whatever. Often the reasons you come up with for why you don't procrastinate more may be more persuasive to you than any reason I could suggest.

2. Have a conversation with your wiser twin: What do you tell yourself that rationalizes your procrastinating? The most common rationalization is: “I’ll feel more like doing it later.” How would your wiser twin respond to that?

3. Replace your Core Principle. Many procrastinators operate from the principle, “Work as little as I can get away with.” They opt to seek pleasure even if it means they’ll be only minimally productive.

Even if that doesn’t get them fired, they fail to realize how central productivity is to the life well led. I often try to explain that to clients this way:

Imagine there are two clones of you. Clone 1 strives for as much pleasure as possible and when feeling uncomfortable—for example when working on something hard—tries to escape to something pleasurable. Clone 2 realizes that you can have a lifetime of 100 percent pleasure by doing nothing but watching sitcoms, eating, laughing , getting stoned and having sex but, because the person who has done nothing for others, indeed been a parasite on others, is unlikely to feel good about how he or she is living life. So Clone 2 accepts that tackling some tasks will be uncomfortable in the service of being as productive as possible.

Is your core principle: Be as productive as possible or, get away with doing as little as possible? Do you want to change?

4. Procrastinate consciously . When tempted to procrastinate, ask yourself if the short-term pleasure of avoiding the task is worth sacrificing the long-term benefits of getting it done—whether pleasing your boss, reducing your risk of getting fired, or simply the good feeling of having gotten it done.

5. Make yourself do the first one-second task, even if it’s just to turn on the computer. Then do the next one-second task. You may well find yourself building momentum. Often, the hardest part is getting started.

6. If you get stuck, struggle for only one minute. If you don’t make progress by then, you probably won’t. Instead, you’ll get frustrated and thereby be more likely to procrastinate in the future. So when you hit a roadblock that you can’t solve in a minute, get help or see if you can complete the task without solving that problem.

7. Find the fun way to do it. Because procrastinators seek pleasure over responsibility, whenever a client is facing a task on which he might procrastinate, I encourage him to ask himself, “What’s a fun way to do it?” If you’re choosing a career, what’s the most fun career that would be realistic for you to aim for? If you’re looking for a job, would you find it more fun to schmooze, cold-contact employers, or answer ads? If you have a report to prepare, would you find it more fun to review the literature or to interview people?

8. Remember that if you don’t try, you guarantee failure. If you don’t try because that will allow you to save face: “I could have succeeded if I tried, ” ask yourself if that’s worth the price of guaranteed failure?

9. Break it into baby steps. Although that advice has become cliché, most people, especially procrastinators, are more likely to complete tasks when they break tasks into bits. Maybe even create a chart in which you list all the baby steps, so you can get the pleasure of checking them off and seeing your progress.

10. The Pomodoro Technique. This technique gets its name from those tomato-shaped kitchen timers—Pomodoro means tomato in Italian. You set a timer for 20 minutes—that’s called a pomodoro. You work until the bell goes off, then take a 5-minute break. Work another pomodoro and take another five minutes off. After the third pomodoro, you get 10 minutes off. Sounds hokey but it often works.

11. Try a to-do-list app, for example, Wunderlist or Todoist.

In sum, if you can make yourself use one or more of this article's 11 tactics, you’ll likely soon get in the habit of trying to be as productive as possible and, in turn, be happier about yourself and the life you’re leading.

Marty Nemko's bio is in Wikipedia.

Marty Nemko, Ph.D ., is a career and personal coach based in Oakland, California, and the author of 10 books.

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The Ultimate (Non-Lazy) Guide to Stopping Procrastination

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Getting stuff done is hard. But it doesn’t have to be!

Here are some amazing anti-procrastination tips to get you off that couch and into #hustle mode.

In this guide, you’ll find:

• The difference between procrastinating and being lazy (and how to tell if you’re either)
• The telltale signs of procrastination (and how to tell if you’re in denial)
• How to eliminate procrastination with the MEGATRON Method (yes, it’s as cool as it sounds)
• How to stick with your new anti-procrastination routine so you’ll never procrastinate again

Let’s get to it!

How to Eliminate Procrastination Forever Using the MEGATRON Method

We know Megatron like the back of our hand for us nerds out there. Megatron is a supervillain in the  Transformers  franchise for those out of the loop.

Like, THE villain nobody wants to mess with.

So I want you to think of your procrastination demons as the super-evil Megatron. He’s coming after you, and  the only way to stop him is to use his method against him.

Sounds cool, right?

Here it is—all laid out for you in these 8 simple steps:

• Motivation:  Using the Procrastination Principle to stay motivated
• Environment:  Controlling your environment and setting up your workstation
• Greatness:  Becoming an expert in your field or industry
• Allowance:  Allowing yourself to have occasional moments of procrastination
• Time:  Using time techniques to ace those daily tasks
• Recovery:  Controlling your levels of dopamine and focus
• Origami Technique:  Doing the one smallest thing possible
• Ninety-Ten:  Planning ahead and having a goal

So grab your swords and shields because we’re about to take on a battle that could  change your life forever .

Dr. Piers Steel is an expert at procrastination. Not in the “he procrastinates a lot”-sense, but more like the “he devotes his life to stopping procrastination”-sense.

In his book,  The Procrastination Equation 1 https://www.amazon.com/Procrastination-Equation-Putting-Things-Getting/dp/0061703621 ,  Dr. Steel outlines a straightforward equation that determines a person’s motivation levels:

Motivation = (Expectancy x Value) / (Impulsiveness x Delay)

If your motivation is too low, you’ll likely procrastinate more.

Sounds simple, right?

Let’s take a look at what these variables mean:

• Expectancy:  How good you are at a given task and what results you might expect. Suppose you’re in sales and have high expectancy, for example. In that case, you may feel good about your  ability to influence  and hope to land new clients.
• Value: How much meaning a given task has or how enjoyable it is to you. A low-value job might be stapling papers together or doing the dishes.
• Impulsiveness: Your ability to focus and not give in to temptations or distractions. People with high impulsivity may check their phones, think about other entertaining pursuits, and have  trouble concentrating .
• Delay: The amount of time you push back a given task instead of doing it immediately. A student who has to do his homework but delays it until the night before is an example of high delay.

You’ll need to keep all 4 variables in check to stay motivated.

And if you ever find yourself procrastinating, you can look back at this equation and realize which element of your motivation needs improvement.

Follow these action steps to have high motivation, no matter your situation:

• Increase expectancy by developing your skills.  Are you a writer?  Public speaker ? Relationship expert? Knowing you can do well will motivate you to smash your goals instead of building up task anxiety when you know you won’t perform at 100%.
• Increase value by thinking of tasks as part of a whole.  What is the main goal you’re trying to accomplish, and what are these tasks doing to get you there? You might be bored out of your mind by stapling those papers, but keeping in mind the necessity of a stable job to earn money might be just the fuel you need.
• Decrease impulsiveness by setting up your environment and recovering from dopamine sinks. Try to avoid as many distractions as possible throughout the day.
• Decrease delay by eating that frog. Brian Tracy’s “ Eating That Frog ” rule is to do the worst or most challenging thing first thing in the morning. After all, if you eat an entire frog, all the other tasks seem easy by comparison.

We’ll cover more on how to deal with these 4 variables below!

Pro Tip:  Want to know one secret variable that will increase your motivation in everything you do in life? A positive attitude! Research shows being positive has dramatic positive effects on your life (who knew?). You can literally change your life by changing your mindset. Read more here:  The Best Positive Affirmations and Why They Work .

Environment

Take a look around at your usual workspace. What do you see? Is it:

• Messy and full of distractions, or
• Clean and organized

Your procrastinating tendencies will either be limited or flourish depending on your workstation.  For example, let’s say your workspace has your Nintendo Switch lying around, a bag of chips, and photos of your vacation in Mexico. These things are better left for “fun time” and not serious “work time.”

The objects around you “prime” yourself in procrastination or focus mode.

According to  Paper Plant ,  the average person wastes 4.3 hours per week simply searching for papers . Now, I’m not sure how accurate that number is. Still, I’m pretty sure we can all relate to searching under our beds for that last-minute document due tomorrow.

The increased stress and decreased productivity aren’t helpful either, especially when avoiding procrastination. So if you’re dissatisfied with your conditions, let’s prime yourself for the optimal working conditions:

• Tidy it up.  This goes without saying – get rid of video games, food, your phone, and even other people if you have to. Treat your workspace like a sacred zone, where the only thing that enters are things that help you boost your productivity.
• Find your Optimal Comfort Level (OCL).  Contrary to what some may think, I found the best working conditions are where you’re not  too  comfortable (think: laying in bed with your laptop), but not too uncomfortable, either. This leads to your OCL for working. Find the best work chair that won’t show you a broken back. Get your room or office to be that perfect temperature sweet spot. And stretch to stay comfortable yet  uncomfortable  enough to be productive.
• Have a workstation.  Whether you’re in an office or have the pleasure of being a  remote worker , having a consistent workstation is key to staying procrastination-less. Over time, you’ll come to associate your workstation as THE place to get stuff done. The key here is to not give in to temptation whenever you’re at your workstation. Do all your other non-work activities away from your station to avoid snowballing into bad habits.

Are you good at what you’re doing?

There’s a clear difference when you’re an expert and can accomplish a task in a breeze versus when it’s not your  A work .

The fantastic thing is  we can get better at what we do!

(Hint: it doesn’t take 10,000 hours.)

So whether you’re in IT or psychology, brush up on your skills by following these tips:

• Read every day.  There’s a reason why  VIPs  like Mark Cuban and Jeff Bezos advocate reading regularly – reading literally changed your brain! Read some of the best  self-development books  or books in your industry. Set a goal to read just one or two pages a day if you’re struggling with time.
• Listen to audiobooks. Not a fan of reading? You can always listen to audiobooks whether you’re out for a drive, getting in a good workout, or walking in the park.
• Attend those courses. Do you have a course you have always wanted to attend, whether in-person or online? Courses are a “second school” where you can learn while also testing yourself with supporting materials. Take that course and learn to your heart’s content!

On the one hand, you’re probably thinking, “Don’t let procrastination win!”

On the other hand,  you shouldn’t  be so harsh on yourself when procrastinating.

Allow yourself to procrastinate once in a while.

We’re all prone to procrastination, but research shows if you put yourself down, you might end up hurting yourself more than doing any good.

One study examined  119 college students  who were preparing for midterm exams. The researchers found that students who forgave themselves for procrastinating on their first exam were much less likely to procrastinate again for the second one.

The best after-procrastination remedy is a sip of forgiveness if you do catch yourself procrastinating. 

As the researchers noted, procrastination is a “self-inflicted wound.” We can be angry or feel guilty about procrastinating, but let’s face it: We all procrastinate!

Yes… Even you, Gandalf.

Try these anti-procrastination tips to be kinder to yourself:

• Try a morning meditation session. Just 10 minutes in the morning might be all you need to realize what needs to get done so you can avoid procrastinating in the first place.
• Do random acts of kindness. Have you ever heard the phrase, “Like begets like?” The same thing also applies here. Be kind, and you’ll find that you’re much more forgiving to yourself… Yes, even when you procrastinate.
• Allow yourself to procrastinate. This one is tricky, especially if you’re a serial procrastinator. The next time you have the urge to procrastinate, just do it! But only this once. Grant yourself “Procrastination Permission Slips” you can use once a week or a couple times a month, and hold yourself accountable for the rest.

OK, so there IS a benefit to procrastination.

Procrastination gives us time pressure, which many benefits many people because they  have  to get something done soon. In other words,  procrastinating is like not knowing how to swim and jumping off the diving board.

For many, this can be helpful. However, in the long run, controlling your procrastination urges will net you more consistent results (not to mention fewer grey hairs).

Try these time tips to obliterate procrastination:

• Use the Tri-Time Technique to your advantage.  The Tri-Time Technique (or 3T Technique for short) allows you to maximize your daily energy levels. Here’s how it works: Imagine your waking hours as a pie divided into 3 slices. That’ll be the morning, afternoon, and evening for most people. Now think about how you best feel during these times and when you’re the most productive. For example, I always feel my most effective during the evening. The mornings are OK, and the afternoons? I feel like a sloth! During your peak time, aim to tackle your top priorities for the day. And leave the rest for your downtimes.
• Set that Pomodoro! The Pomodoro technique is a technique to help “block” time. Set routine amounts of time to get the job done (in the case of the Pomodoro technique, it’s usually 25 minutes of work followed by a 5-minute break). In this way, you’ll regain that focus since you know  exactly  when you’ll have a break!
• Eliminate multitasking. If you’re used to switching from writing, to scanning videos, to researching for projects, to checking your email – you’re overloading your brain!  Science  proves that multitasking generally makes us slower and less efficient when tackling tasks. If you must multitask, try blocking longer blocks to work on one task before switching to the next.

Let’s face it.

Nobody wants to sit around a circle and admit that they’re an “addict.”

But just like alcohol and drug addictions, we’ve come along as a society to accept a more common form of addiction – modern entertainment addiction.

Modern entertainment looms everywhere. But the closer we get to it, the farther we get from our goals.

And unless you’re a pro gamer, it’s unlikely another round of Halo is going to do good for your  career  or  relationships  (aka the things that truly matter).

So let’s take it down a notch. We’re all recovering in some way or another.  Here’s how to recover based on your needs:

• Level 1: Newbie. You tend to watch movies on the weekends, play the occasional game, or indulge in social media if your friends are on. You can control yourself well, and you’re not distracted by entertainment when you work. Good for you!
• Level 2: Adventurer. You’re definitely more informed than most. You know the new Facebook news ( “Are they really going to get rid of the Like button!?” ) and keep up-to-date with the latest trends. This causes you to have staggered focus at work, and you’re also constantly planning about what you’re going to do when you’re free. Consider going on a  digital detox  the next time you’re away from technology zones to combat this.
• Level 3: Grand Master. Uh-oh. You’re  really  distracted now. You tend to have difficulty focusing for more than 20 minutes, and your mind constantly wonders if your phone just buzzed. This one will require some more elbow grease – try detoxing and finding an accountability partner or joining a coworking space. You might even want to join a  mastermind  group weekly to hold yourself accountable for getting stuff done.

Origami Technique

Origami is the Japanese art of paper folding. And if you’ve ever tried making one of those paper cranes before, you’ll know it’s not as easy as it seems!

To create an origami crane, there are many steps involved, from:

• Cutting your rectangular paper into a square piece
• Making the base
• Endless bouts of folding, unfolding, flipping, and Googling where you went wrong

And here’s where the Origami Technique of anti-procrastination unfolds:

Take each task and break it down into the SMALLEST step possible.

• Want to run a marathon? Start with putting on your shoes.
• Want to launch a blog? Start with writing just 50 words.
• Want to bake a cake? Start with looking up ONE recipe.

The Origami Technique works because instead of looking up at the peak of the mountain and getting anxious/disheartened/[insert negative adjective here],  you’ll find simply walking to the base of the mountain is a much easier task.

So easy that it literally takes minutes or even seconds.

Now, take a look at your task list. If that de-motivates you, think of the simplest ONE thing you could do for each task to get you started moving in that direction.

Let inertia work its magic from there, and soon enough, you’ll see the entire crane come to life.

The 90/10 rule states that you can save 90% of the time it takes to complete a task by just taking 10% of that time to plan.

Here’s how it works: Imagine your boss calls, and you’ve got a big deadline due tomorrow. You might be able to crank it out if you work all night and the cortisol starts kicking in.

But wait! Sit down, take a breather, and put on your planning antennas – because, according to the 90/10 Rule,  every minute you spend planning is 9 minutes saved.

That’s a whole lot of minutes.

Putting in just 15 minutes of planning upfront can save you over 2 hours in the long run!

Planning is the long-term killer of procrastination.

• Plan your following day. Every night before you go to bed, write down what you need to complete the next day. Overnight, your subconscious will work overtime to come up with problems automagically! It really is a brain “hack.”
• Plan your free time. If you’re a sucker for tuning into Netflix when you’ve got important stuff to do ( “Just ONE more episode!” ), slay your demons by planning your play periods. I like to set a couple hours around dinner time to do whatever I want away from work – whether it’s Netflix binging, spending time with my daughter, or  catching up with friends .
• Set up a system. Whether it’s a bullet journal or an online task manager, plan your to-do’s where you can visually see it. It’ll cost some time up-front, but once you get involved in your system, you’ll be shocked at how much you  instantly  know what to prioritize and do whenever you’re “feeling bored.” No more wasted moments!
• The Sand Method. Imagine you’re on a beach, and your tasks are to build something with sand. Now, you can create one colossal sandcastle, spending all your time to make something big. Or, you can break it down and build many small sandcastles, leaving some unfinished to get to them later. The point is, tasks are like sandcastles. You have different ways of finishing them, but you should have a game plan in mind for how you want to approach them before you start.

Why is Procrastination so Dangerous?

Let’s take a little history lesson to better understand why we procrastinate, shall we?

Around 800 BC, the Greek poet Hesiod famously said to not “put your work off till tomorrow and the day after.” Even Roman statesman Cicero noted procrastination was “hateful” in accomplishing affairs.

For all we know, our cavemen ancestors might have seen a hungry jaguar right outside their cave and decided to go right back to playing with their sticks and stones!

(I hope not.)

So, procrastination has been around for quite a while.

And you probably already know the detrimental effects of delaying the important stuff:

• Less time to accomplish our task
• The added stress of less time to finish
• Loss of sleep due to hurrying to finish a task

…Not to mention a massive loss of  productivity !

Sure, procrastinating  just a little bit  might not hurt so much.

But  let that procrastination monster roam free for too long, and the effects grow like wildfire.  Just take a look around in real life, and you’ll see what procrastination can do:

• Little to no savings for retirement
• A lack of genuine, caring  friendships
• Not advancing up the career ladder
• Not accomplishing your most  meaningful goals

The long-term effects of procrastination can really ruin your life in the real world.

Example of a person who procrastinated?

Procrastination vs. Laziness (which one describes you?)

You may have spent one too many countless nights staring at the ceiling, wondering if you’ll ever finish that project/homework/random house task you put off at the last minute.

And you might have even been told you’re  lazy .

But the key in recognizing the difference is that  procrastination is an active process while being lazy is passive.

When you  choose  not to write that assignment that’s due tomorrow and instead tune into the latest episode of Game of Thrones, you’re procrastinating.

But if you instead  don’t even care  about finishing that assignment, you’re being lazy.

And there’s another type of procrastination that takes it to a whole new level – chronic procrastination.

Are You a Chronic Procrastinator? (Quiz)

There’s a difference between being a procrastinator and being a  chronic procrastinator…  Just like there’s a difference between being sad and being medically depressed.

Joseph Ferrari, professor of psychology at DePaul University, found that 20% of US men and women are  chronic procrastinators .

Take this quick procrastination quiz to see if you’re a chronic procrastinator!

• When you have a deadline due tomorrow, you usually…
• Find excuses to NOT finish and save it for the last minute, coffee on hand.
• Deadline tomorrow? Pfft. I had already finished it last week!
• Prioritize it and crank it out ASAP.

2. Imagine you’ve got a handful of tasks due soon. How do you decide which to prioritize?

• Whatever I feel like.
• Create a task list and prioritize tasks based on the due date and time to accomplish them.
• Keep the functions in mind and do them in order of importance.

3. Your boss asks you when you’ll be able to turn in your assignment. Your immediate thought is:

• “Assignment? What assignment?”
• “I already finished yesterday and am making final touches!”
• “I’ve already planned to finish tonight!” 

4. You’ve got a virtual meeting at 10:00AM sharp. When do you show up?

• Usually, late – mornings aren’t my thing.
• 5 minutes early, with my notes on hand.
• Right on time, give or take a minute.

Now, take a look at your answers.

• If you mainly answered the first answer…  You’re a chronic procrastinator! You leave tasks until the end and usually need a lot of motivation to get yourself going.
• If you mainly answered the second answer…  You’re high on conscientiousness! You tend to stay on top of your tasks and even remind others when theirs are due.
• If you mainly answered the last answer…  You’re about average! Maybe you procrastinate sometimes, but try your best to keep on track.

So how did you rank on the procrastination quiz?

If All Else Fails…

Own your procrastination! After all, some people are more likely to procrastinate than others. And if that sounds like you, maybe you’ve got to accept it.

And maybe that’s just the thing you need—a little bit of acceptance and permission to think of procrastination as “OK.”

After all,  procrastination isn’t the end of the world …

Now, it’s your turn! Go out there and do the thing you need to do.

Do it now – don’t procrastinate for later.

You got this!

Article sources

Popular guides, 9 thoughts on “the ultimate (non-lazy) guide to stopping procrastination”.

I hope it will help me and I hope for further articles on the same. Thank you so much for explaining all this so easily. Having known such great people who can just help you succeed in your life are very amazing people.

Prepare ‘Not to Do List’ is very good idea. Thank you for such a informative article.

Wow, This is what i need. Great ideas. I’ve wrote it on my notes. Thanks in advance.

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Psychologists Explain Why You Procrastinate—And How to Stop

F rom time to time, everybody leaves a task lingering on their to-do list for a few hours — or days, or weeks — too long. Procrastination is a normal, near-universal phenomenon — which makes it all the more important to understand why it strikes and what to do about it .

“Procrastination is not just avoiding or delaying a task,” says David Ballard, head of the American Psychological Association’s Center for Organizational Excellence. “It also has to include an aspect that’s counterproductive, irrational or unnecessary.”

Those triggers typically fall into one of four camps: expectancy, value, time or impulsivity, says Alexander Rozental, a procrastination researcher and a clinical psychologist at the Karolinska Institutet in Sweden. In other words, “People procrastinate because of a lack of value [associated with the task]; because they expect that they’re not going to achieve the value they’re trying to achieve; because the value is too far from you in terms of time; or because you’re very impulsive as a person,” Rozental says.

Strategies for overcoming procrastination will vary depending on why it happens in the first place. “The first step is stepping back and figuring out what’s going on. Identify your own habits,” Ballard says. “Is there one kind of thing you always put off to last? What is it that you tend to put off, and what are your thought patterns around that?”

Once you have a clearer picture of your own work or study habits, Ballard says you stand a better chance of fixing them. Here, some common reasons you may be procrastinating, as well as strategies for combatting them.

If timing is the issue

Many people are inherently more productive at certain times of day. Ballard recommends working around these natural productivity ebbs and flows when you schedule your days. “If you know you work better in the mornings on certain kinds of tasks, schedule it for then,” he says. “Don’t try to do it at a time when you’re tired and it’s harder for you to do.”

If you get overwhelmed by big tasks

Many people procrastinate because they’re anxious about the outcome of a project, don’t think they can complete it well or fear failure, Rozental says. If that’s the case, it may help to break it into smaller sub-tasks.

“If you don’t believe in yourself enough to actually conduct a particular task, you can try to do it in smaller and more manageable parts to increase your self-efficacy,” Rozental recommends.

If you struggle with delayed gratification

Some people have a hard time thinking of a project as important or rewarding unless they’re squeezing it in just before a deadline. In this case, too, breaking a long-term assignment into multiple smaller ones may help, Ballard says. “Find ways to reward yourself along the way,” he recommends. You can even schedule your most frequent diversions — think checking social media or completing non-urgent chores and errands — for the gaps between these smaller chunks to get a quick hit of an enjoyable activity, Ballard adds. “You get those activities done, you get a break and you can shift your mindset for a few minutes,” he says.

It may also help to pause long enough to really think about why you’re doing a certain task, Rozental says. “Clarify why this task or commitment is important to you,” he says. “Ask, ‘Why am I doing this?'”

If you’re easily distracted

First, Ballard recommends optimizing your environment. “Put your cell phone away, turn off notifications on your computer and don’t have 10 tabs open at the same time,” he says.

Ballard also suggests minimizing distraction’s cousin: multi-tasking. Many of us fall into the trap of “juggling two or three tasks at the same time, so you finish one, but you’re still in the middle of the other,” Ballard says. That “never-ending stream of tasks” may make it feel like you’re never actually completing anything, which deprives you of the satisfaction of being done. “Take the time to wrap one thing up, put it away, take a breath, walk around for a minute and stretch before you step into the next thing so can move on having refreshed yourself,” Ballard says.

If you’re struggling with something larger

Sometimes, what looks like procrastination may actually be a symptom of something more serious, such as depression, anxiety or attention problems, Ballard says. If your behavior is causing you distress or significantly affecting your performance at work, school or home, don’t be afraid to consult a professional. “Get some additional support and help from a professional who can help you manage those so it’s not getting in the way of your job performance or functioning,” he says.

If you’re simply hitting a wall

Even the most efficient workers have days when it’s harder to finish tasks. With any luck, these lulls will strike when you don’t have a deadline looming and you can “cut your losses and take a break” to focus on taking care of yourself with sleep, exercise, proper nutrition and enjoyable, non-work-related activities, Ballard says.

You can emulate that same strategy, albeit to a lesser extent, even if you’re facing down a task that absolutely has to happen today. “Maybe take five minutes to get outside, take a walk, get some sunlight,” Ballard says. “What we don’t often feel at the time is that those breaks will actually increase your productivity and make up for the lost time. If you’re doing small breaks like that, you’ll actually get things done more efficiently afterward.”

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Turn Procrastination Into Productivity With These Tips

• November 11, 2022

How can parents help their children turn homework procrastination into productivity? Everyone puts things off from time to time, but those who procrastinate chronically tend to avoid difficult tasks. There is a tendency to delay complicated tasks at school, home, work, and relationships, which can affect the quality of life and overall well-being.

Overcoming procrastination begins with the realization that it is happening. 

Procrastination at school can negatively impact students, leading to poor school performance, lower grades, and higher school stress. It can also create a cycle of poor grades and low self-confidence that can be hard for students to break.

But beating the urge to procrastinate is possible.

Homework Procrastination Causes

Contrary to popular belief, a lack of self-control does not cause procrastination.

People procrastinate for different reasons. Sometimes it results from too much pressure at school, or it might be from growing up in a strict household. For example, expectations for high performance from parents can make students put off projects out of fear of failure. 

Students may procrastinate to avoid stressful experiences. Some of the most common reasons for what causes procrastination include the following.

• Perfectionism
• Fear of failure
• Fear of criticism
• Low self-esteem
• Trouble focusing
• Task aversion
• Resisting challenges
• Decision fatigue
• Difficulty defining goals
• Lack of energy

Find out why students procrastinate in this article: Why Do Students Procrastinate? Or Watch our latest YouTube video below.

Homework Procrastination and Consequences for Students

Students are more likely to put off a project if they don’t understand how to start. 

Putting off work has a price. People who procrastinate are usually rushing their school work, which leads to sloppiness, missed details, and lower grades. These problems arise because procrastination usually takes up more than a third of students’ daily activities. Procrastination usually appears in behaviours such as napping, watching television, or playing video games when students should be working.

Other effects of procrastination include higher levels of stress, anxiety, and fatigue.

Keep reading: Getting homework help to overcome procrastination and everything else homework related.

Turn Homework Procrastination into Productivity With These Tips

How can students overcome procrastination and transform procrastination into productivity? The first step is to acknowledge that procrastination is happening. 

Getting started can be challenging, but it’s important to remember that motivation doesn’t come before action; action triggers motivation. In other words, getting started even when you don’t want to can jumpstart motivation. Let’s dig into some helpful tips to overcome procrastination!

• Start Small . Don’t tackle everything at once. Break projects into smaller tasks.
• Remove distractions. Create a dedicated space where work happens.
• Create an action plan based on relevant anti-procrastination techniques while accounting for goals and the nature of procrastination problems.
• Implement a plan . Figure out which techniques work best and how to implement them most effectively.

Looking for some more anti-procrastination techniques? Try breaking tasks into manageable steps. Making subtasks helps make a big task seem small by creating tasks to complete one by one. Once a task is broken down tasks into smaller bits, try to commit to the tiny first step, e.g. working for 5 mins, then taking a break and returning to it. Don’t forget to set a deadline for when it all needs to be completed. 

Keep working at it! Overcoming the urge to procrastinate is not easy, but with dedication and practice, students can learn to dig into a task and keep at it, even when they feel like putting it off.

GradePower Learning Programs Help Students Overcome Procrastination!

If you know that procrastination is a struggle for your child, get help at GradePower Learning ! Our study skills programs equip students with the skills they need to overcome the bad habit of procrastination and develop better study skills they need for better grades.

Contact a location near you to get started today!

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10 Tips on How to Stop Procrastinating on Homework

• June 4, 2023
• | Author: Virtue Map Team

You do not like to tidy up, but you are happy to take on household chores as soon as you remember the importance of the homework deadline. I hate cooking more than anything, but I can spend hours cooking if you only have an important homework assignment for tomorrow.

Have you ever wondered why it happens ? Have you ever asked yourself why I can’t do my homework? These are the surprises of procrastinating homework, that are able to surprise us every time we have to do one or another task immediately.

Why is it hard for Some People is Hard to do Homework?

People may procrastinate because of various reasons , such as:

• Feeling anxiety and fear that they will not be capable to complete the homework assignment;
• Wrong order of priorities;
• The belief that the homework task is boring;
• Thinking that homework will take little time, so it can be done later;
• Lack of motivation and perseverance to do homework;;
• High expectations of teachers and parents;
• There is no understanding of why it is necessary to do homework;
• Lack of energy due to inappropriate daily routine or diet;
• It is difficult to concentrate due to personal problems or an unsuitable environment for doing homework;
• Perfectionism or the desire to complete a task perfectly.

How to Stop Procrastinating on Homework? 10 Tips to Push You Forward

1. be honest with yourself and admit that you procrastinate.

One of the most common reasons why people cannot get rid of procrastination is that they do not recognize that they are procrastinating homework. And when asked why they did not complete one or another task on time, they find many reasons to make excuses.

So, in order to get rid of a problem, you first need to acknowledge it. And consciously monitor your speech and actions in order to ensure that they do not lead to procrastination.

2. State very clearly the reasons that lead you to procrastinate

After you have acknowledged that procrastination is causing you discomfort, it is time to name the reasons. Ask yourself why is it so hard to do homework? What exactly makes you anxious or afraid?

Naming the reasons will allow you not to blindly surrender to emotions, but to assess the situation rationally. When you clearly name the reasons, you may find that most of them are just ridiculous and not worth looking into.

3. Set clear and motivating goals

Another tip that can help to do your homework more effectively is to be clear about why you need to do it. This reasoning should not be superficial, but essential and inspiring for the work.

It is possible that the goal of finishing the school year with excellent grades or passing well in exams will not be very inspiring. In this case, try to deceive yourself. Use homework as a way to accomplish other goals. For example, if I achieve the goal set this month – I will allow myself to go to a concert of my favorite music group with my friends. If not, I will have to skip it, etc.

4. Break big goals into small ones, they will seem easier to overcome

Large projects can be really intimidating. In fact, they often paralyze people before they even begin to complete the assignment. Therefore, it is important to divide the task into several performance stages, and if necessary – to divide these stages into separate tasks.

This way the studying will no longer seem insurmountable. Step by step, one task at a time, you will soon have completed the entire project. And all this is only because a set of small tasks seems easier to overcome than one big task for our brain.

5. Surround yourself with people who have set goals and are purposefully pursuing them

Such a company will not only encourage you when it is difficult or inspire you when you lack motivation, but will also testify by example that the set goals are achievable. Of course, only if you devote enough time and effort to it.

As it is said, if you want to reach your goal slowly, go for it alone, if you want to reach it quickly, invite at least a couple of people to help you.

6. Tell others about the assignments you have to do

This is one of the effective ways to stop procrastinating with your homework and not only talk about the homework to be done, but actually do it.

You probably wonder, how does it work? Actually, this is another psychological trick that shows that when we have spoken about our plans to others out loud, we do not want to disappoint them. Therefore it becomes an additional motivation that helps to keep studying easier and to avoid procrastination at the same time.

7. Improve your time management: plan your schedule and stick to it

This is almost the most important thing: developing the habit of planning and sticking to that plan. Today, there are many ways to choose from that can help you plan your time and use it effectively. While some people still use a paper must-do list, others write their tasks down in a productivity app .

It doesn’t really matter which way you choose. The thing that is really significant – to choose one of the most popular ways to organize your agenda. And after that to start putting it into practice in your daily life. You will soon be surprised how much planning can do.

8. One task at a time

We often hear praise for those who know how to do several things at once. But it clearly does not work. When doing several tasks at once, our brain keeps switching back and forth from one thing to another. That is why we get tired faster, make more mistakes, and work less efficiently.

Therefore, if you want to save time and do more tasks in a shorter period of time, always follow a consistent order: one task at a time.

9. Choose a place to do homework with as few distractions as possible

If you want to prepare your homework effectively, then you need to provide the right environment for it. Choose a place where you have enough space to sit down comfortably and place the necessary tools nearby. It should be a quiet place – silence helps you concentrate for studying better.

It is also recommended to put aside all devices that may distract you. Be strict with yourself – give yourself a limited amount of time for homework (this will help you focus) and during this time do not use smart watches, phones or the computer unless your homework assignment requires it or the technology is useful for productivity .

10.  Reward yourself for successfully completed assignments

Do not forget that doing homework should be fun! Therefore, always reward yourself after successfully completing tasks. This will lead to self-satisfaction and the work done, and will also provide motivation to perform other assignments.

What kind of reward could this be? Whether it’s an episode of a newly released series or ice cream – use your imagination! And you will get rid of such questions as how to not procrastinate on homework, etc.

How to Indicate that You are Procrastinating on Studying?

Here are some of the symptoms that indicate you are prone to homework procrastination:

• Even though you know you have to do a task right away, you keep putting it off;
• Accomplishing small tasks that require only a little time and concentration also take a lot of your time;
•  You keep postponing frustrating tasks or the ones that might be boring;
• You wait until the deadlines for the completion of the work start to really cause you to worry about not being able to make it;
• If you have the opportunity, you prefer to postpone work until tomorrow, even if you know that the amount of tasks the next day may not be manageable;
• You would describe your busyness as a waste of time.

Is it common to procrastinate on homework?

Of course. Every task that requires you to leave your comfort zone can cause fear, confusion, and reluctance to do it. The same emotions are caused by tasks that seem uninteresting or too difficult. Most people have to deal with these emotions in order to stop procrastinating.

Can procrastinating on homework indicate ADHD?

There is no direct relationship between procrastination and Attention-deficit/hyperactivity disorder (ADHD). The reasons why people with ADHD fail to complete tasks are different from those who succumb to procrastination.

People call me lazy. Is it true that laziness and procrastination are the same thing?

Not really. Laziness can be described as an unwillingness to do anything at all. Meanwhile, procrastination is characterized by active action, but paying attention to things that are not important. For example, knowing that there is only one day left to finish an important homework project, a person still chooses to first wash the floor of the room, download a long-watched movie, to clean and organize the computer desktop, etc.

Eliminate Procrastination

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These 6 Apps Help Me Turn Procrastination Into Productivity

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• Habitica to Build Better Habits
• OmniFocus to Organize Your To-Dos
• Freedom to Block Distractions
• Pomofocus to Use the Pomodoro Method
• Sukha to Schedule Focus Time
• Taskade to Easily Manage Tasks Using AI

Procrastination is a challenge we all face, but with the right tools, it can be transformed into a powerful driver of productivity. Whether you're struggling to start a task or find yourself constantly distracted, these apps are designed to help you overcome procrastination, stay focused, and get things done.

1 Habitica to Build Better Habits

When left unchecked, procrastination can become a bad habit that prevents you from achieving your goals. One reason you procrastinate may be that you lack motivation and favor activities that are more enjoyable but not always productive. You can use Habitica to add fun to your habit-building journey by gamifying your daily tasks.

Habitica is a gamified productivity app that lets you create tasks, set deadlines, and earn rewards for completing them. After creating an account, you'll personalize an avatar to level up as you achieve your goals.

Habitica's task page groups tasks into habits, dailies, and to-dos. Habits include tasks you do multiple times a day, such as drinking water. Dailies are tasks you need to complete daily, such as going to the gym, while to-dos are one-time tasks, like emailing. You earn coins in Habitica each time you check off tasks, which you can use to buy equipment in the market.

Another useful feature that can help you turn procrastination into productivity is Party . Here, you can add friends and embark on quests together. This helps you stay accountable and motivated as you cheer each other on and work towards your goals.

Download : Habitica for Android | iOS (Free, offers in-app purchases)

2 OmniFocus to Organize Your To-Dos

Have you noticed that it's often those days when you have so much to do that you get nothing done? Just thinking about all the tasks you have to complete can be overwhelming and lead to procrastination.

One of the best ways to stop procrastinating and start working on your goals is to organize and break your tasks into manageable chunks. If you are a busy professional with multiple responsibilities who struggles to stay on top of your tasks, OmniFocus can be an effective solution.

OmniFocus is a feature-rich task manager that helps busy professionals organize and prioritize to-dos. It is designed for Apple devices and offers a seamless syncing experience between all devices. If you're a fan of the Getting Things Done (GTD) productivity method , you'll love OmniFocus's structure.

As the GTD method proposes, your brain is for thinking, not storing information. You can quickly capture tasks and ideas in your OmniFocus inbox or use the quick entry feature ( Control + Option + Space on Mac) and sort them into projects for better organization.

You can set due dates, and reminders, and add tags to your tasks for easier filtering and searching. OmniFocus also offers a practical feature called Forecast , where you can see all your tasks and calendar events for specific days in one place.

Download : OmniFocus for iOS | Mac (Free trial, premium version available)

3 Freedom to Block Distractions

A single social media notification can be all it takes to start a mindless scrolling session and push your tasks to the bottom of your priority list. With so much going on in the digital world, it's hard to avoid the temptation of checking social media or browsing the web on your own. If this is a familiar struggle, you can use the Freedom app to avoid procrastination .

Freedom is an app that helps you block distracting websites and apps on your devices for a set period. You can create schedules to block specific websites during particular time frames or manually start a session when you need to focus. Freedom lets you create custom block lists to specify which sites and apps to block on your devices.

You can customize your block sessions on multiple devices from the Freedom dashboard and check your Session History to see how much time you've saved. Freedom is available on all major platforms and offers a free trial to test out its features.

Download : Freedom for Mac | Windows | iOS | Android (Free trial, premium version available)

4 Pomofocus to Use the Pomodoro Method

Pomofocus is an online timer that incorporates the Pomodoro technique. It allows you to customize your focus work sessions and break intervals. You can also add tasks and set the duration and number of Pomodoros needed to complete them.

A common cause of procrastination is feeling overwhelmed by the amount of work that needs to be completed at once. Strategies like the five-minute rule and the Pomodoro technique can help you break through the inertia.

The five-minute rule simply involves committing to working on a task for five minutes without any distractions. The goal is to overcome the initial resistance to starting a task. After five minutes, you will probably realize that the hardest part was getting started, and continue working on the task.

Combining this with the Pomodoro technique can help you break down larger tasks into manageable chunks, overcome the initial resistance to starting, increase productivity, and prevent burnout. Now, all that's left is finding a tool to help you implement this technique, which is where Pomofocus comes in.

5 Sukha to Schedule Focus Time

One of the most effective ways to boost productivity is by dedicating focused time to your work, also known as the flow state. Sukha is a co-working site designed to help you overcome procrastination and stay on track with your work. This tool offers several features to help you get in the zone while working digitally .

Sukha takes a unique approach by providing a virtual co-working environment where you can schedule focus time using its Pomodoro timer, listen to curated playlists designed to enhance focus, and get help from a virtual assistant to stay accountable.

Moreover, Sukha's standout feature is its supportive community of like-minded individuals who can motivate and encourage you during your work sessions. Sukha offers a 14-day free trial, after which you'll have to pay $14 per month to continue using its services.

6 Taskade to Easily Manage Tasks Using AI

Organizing complex tasks can be intimidating, which could ultimately lead to procrastination. However, you can use the best AI-powered to-do list apps to help you manage your tasks, projects, and personal goals effortlessly.

Taskade is an AI-powered task manager that uses AI to organize tasks, create summaries, and brainstorm, to name a few. For instance, you can add a task to Taskade and prompt it to create and suggest subtasks. If you are working on an article, you can use Taskade to generate an outline based on the topic, saving you time and effort. Similarly, Taskade can also summarize, rewrite, and translate your content using AI.

Overall, using AI to simplify your workflow can be the difference between getting things done and postponing tasks indefinitely.

Download : Taskade for Mac | Windows | iOS | Android (Free trial, premium version available)

Procrastination can be a major obstacle to achieving your goals. However, with the right approach and tools, you can turn procrastination into productivity. Try these tools and techniques to manage your tasks effortlessly and get more done in less time.

• Productivity