i'm procrastinating homework

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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What Is Procrastination?

Why we keep putting things off, despite the consequences

• Common Justifications

Types of Procrastination

• The Negative Impact
• Strategies to Stop

It's tempting to keep putting off the tasks we don't enjoy. Even though we know it will lead to more stress later, it's common to avoid starting or finishing things we don't really want to do.

Procrastination is the act of delaying or putting off tasks until the last minute or past their deadline. It's not just a time management problem. Researchers suggest that it's a failure in self-regulation that leads us to act irrationally. We put things off, even though we know this delay will lead to negative consequences.

How Common Is Procrastination?

While some people are better at motivating themselves to tackle unpleasant tasks, procrastination is a highly prevalent problem. Among college students, nearly all admitted to procrastinating sometimes, while 75% described themselves as habitual procrastinators.

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

At a Glance

Whether you're putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can have a major impact on your job, grades, and life. In most cases, procrastination is not a sign of a serious problem. It's a common tendency that most people resort to at some point. Let's take a closer look at why it happens, its impact, and what you can do to stop procrastinating.

What Causes Procrastination?

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

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

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

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

Waiting for motivation isn't the only problem that contributes to procrastination, however. The following are a few other factors that can play a role.

Researchers suggest that procrastination can be particularly pronounced among students. An estimated 75% of students procrastinate regularly, and around half of these students feel that this behavior is a persistent problem.

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

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

Present Bias

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

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

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

Obsessive-Compulsive Disorder (OCD)

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

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

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

Is Procrastination a Mental Illness?

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

Why Do You Procrastinate?

We often come up with several excuses or rationalizations to justify our behavior. The following are just a few of the common reasons why people tend to procrastinate:

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

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

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

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

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

Procrastinators vs. Non-Procrastinators

If you tend to put things off, you might wonder exactly what makes non-procrastinators different. According to the American Psychological Association, people who don't procrastinate tend to focus more on the task itself. Rather than worrying about how other people see them, they are more concerned with how they see themselves.

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

The Negative Impact of Procrastination

It becomes a more serious issue when procrastination is chronic and begins to impact a person's daily life seriously. In such instances, it's not just a matter of poor time management skills; it's a major part of their lifestyle.

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

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

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

How to Overcome Procrastination

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

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

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

If you put things off sometimes, don't worry; it happens to all of us. It's often the tasks we dislike the most that get pushed off until the last minute. While common, it is important to remember that this behavior can have serious consequences, including hurting your relationships, your personal achievements, and your ability to succeed at work and school.

Fortunately, you can do things to reduce that urge to stall. Understanding why you're struggling to get started can help. Remember to create a to-do list of things that need to be done and start small. When you feel the urge to procrastinate, force yourself to do just one small thing. Sometimes, just getting started is half the battle.

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

Rozental A, Forsström D, Hussoon A, Klingsieck KB. Procrastination among university students: differentiating severe cases in need of support from less severe cases . Front Psychol . 2022;13:783570. doi:10.3389/fpsyg.2022.783570

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

Rogowska AM, Cincio A. Procrastination mediates the relationship between problematic TikTok use and depression among young adults .  J Clin Med . 2024;13(5):1247. doi:10.3390/jcm13051247

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

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

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

Yan B, Zhang X. What research has been conducted on procrastination? Evidence from a systematical bibliometric analysis .  Front Psychol . 2022;13:809044. doi:10.3389/fpsyg.2022.809044

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

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

American Psychological Association. The psychology of procrastination: Why people put off important tasks until the last minute .

Gao K, Zhang R, Xu T, Zhou F, Feng T. The effect of conscientiousness on procrastination: The interaction between the self-control and motivation neural pathways .  Hum Brain Mapp . 2021;42(6):1829-1844. doi:10.1002/hbm.25333

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

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

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

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.

More From Forbes

You're not lazy; you're scared: how to finally stop procrastinating.

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Be honest: Do you struggle in getting things started (or completed)? Do you tell yourself, “I’ll get to it,” yet find yourself binge-watching an entire season of  Bridgeton  instead?

You're not alone.

According to  Psychology Today , procrastination is a common human tendency. For the occasional offender, finding the willpower to buckle down and power through is usually enough to boost productivity and focus on accomplishing the task at hand.

But while everyone may procrastinate, not everyone is a procrastinator, says  Joseph Ferrari , a psychology professor at DePaul University, leading researcher on the subject, and author of  Still Procrastinating: The No Regrets Guide to Getting It Done.  Ferrari says we all put tasks off, but his research has found that 20 percent of U.S. men and women are chronic procrastinators.

“It really has nothing to do with  time management ,” he says. “As I tell people, to tell the chronic procrastinator to 'just do it' would be like saying to a clinically depressed person, ‘cheer up.’”

Psychologists have discovered that procrastination isn’t a time management thing but instead a coping mechanism. When we procrastinate, we’re avoiding an unpleasant task and doing something else that gives us a temporary mood boost.  Timothy Pychyl , a professor who studies procrastination at Carleton University in Ottawa, calls this avoidance behavior “giving in to feel good.”

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But the shame and guilt of not doing what we should be doing can make us procrastinate even further, creating a vicious, self-defeating cycle. And what makes procrastination so harmful is that the tasks don't go away. Eventually, you’re left with the tasks to complete, the negative emotions again, plus the added stress of a time constraint.

Like Ferrari, Pychyl agrees that procrastination isn’t a time management problem. “It’s about really dealing with our feelings. Emotional regulation, to me, is the real story around procrastination because to the extent that I can deal with my emotions, I can stay on task,” says Pychyl.

So what’s a chronic procrastinator to do? The next time you don’t feel like doing something, try these three tips:

Acknowledge why you’ve been avoiding it

You’re not lazy; you're scared. When we procrastinate, we’re avoiding the unpleasant feelings that accompany the task at hand. Procrastination is rooted in fear—of failure, of success, or of not being perfect—and fear is a powerful emotion. We feel anxiety when we’re pushed to do things that make us uncomfortable, so naturally, we avoid them at all costs. But when we try to get rid of the negative feelings by, say, scrolling our social media feeds, it’s only a temporary fix. By facing your emotions, you can begin to manage them.

Forgive yourself for procrastinating

Pychyl and others found that people prone to procrastination are, overall, less compassionate toward themselves. One of the most effective things that procrastinators can do is to forgive themselves for procrastinating. In a  study , students who reported forgiving themselves for procrastinating on studying for a first exam ended up procrastinating less for a second exam.

Researchers say employing self-compassion works because procrastination is linked to negative feelings. When you forgive yourself, you’ll reduce the guilt you feel about procrastinating, eliminating one of the primary triggers for procrastinating.

Just get started

Pychyl says that most of us mistakenly believe that “our emotional state has to match the task at hand.” But the truth is that you’ll rarely feel like it, nor does it matter.

He recommends ignoring how you feel and focusing instead on what the next action should be. “Rather than telling yourself, ‘just do it,’ which can be overwhelming,” says Pychyl, “say, ‘just get started.’”

Pychyl suggests breaking down tasks into easily accomplished steps. Even completing a relatively small action will help you make progress and feel better about the task. This increases your self-esteem, which in turn reduces the desire to procrastinate to make yourself feel better, he says. Plus, this simple swap shifts your attention from your emotions to action so you can finally finish what you started.

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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 Your Homework on Time if You're a Procrastinator

Last Updated: June 24, 2024 Fact Checked

This article was co-authored by Katie Styzek . Katie Styzek is a Professional School Counselor for Chicago Public Schools. Katie earned a BS in Elementary Education with a Concentration in Mathematics from the University of Illinois at Urbana-Champaign. She served as a middle school mathematics, science, and social studies teacher for three years prior to becoming a counselor. She holds a Master of Education (M.Ed.) in School Counseling from DePaul University and an MA in Educational Leadership from Northeastern Illinois University. Katie holds an Illinois School Counselor Endorsement License (Type 73 Service Personnel), an Illinois Principal License (formerly Type 75), and an Illinois Elementary Education Teaching License (Type 03, K – 9). She is also Nationally Board Certified in School Counseling from the National Board for Professional Teaching Standards. There are 8 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 554,624 times.

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

Getting Organized

Establishing a Routine

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

Setting Goals

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

Asking for Help

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

How Can I Stop Procrastinating?

Community Q&A

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• Good health can improve your study habits and can help you retain what you learn. Exercise, eat well, get plenty of sleep, and skip the alcohol and caffeine. Thanks Helpful 1 Not Helpful 0
• Ask your parents or a friend to keep your smartphone so you don't get distracted. Thanks Helpful 0 Not Helpful 0
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• Even the best students know that they can't work all of the time. Allow some relaxation time for yourself, particularly on the weekends. Good study habits make you work smarter, not harder. Thanks Helpful 121 Not Helpful 9

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

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I’m a Therapist Who Procrastinates—Here’s How I Get Unstuck

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Quick, what are you procrastinating on right now? For a lot of us—cough, me—the answer might be, “Uh, what am I not procrastinating on?” It’s common to put off your responsibilities, whether that’s an innocuous task on your to-do list or making a huge life change. Heck, you probably even drag your feet on doing things you know you’d enjoy. If you don’t, at least occasionally, you might be the odd one out, Britt Frank, LSCSW , a therapist based in Kansas City, Kansas, tells SELF.

As the author of both The Science of Stuck and The Getting Unstuck Workbook , Frank knows a little something about, well, feeling stuck. Understanding the brain science behind procrastination doesn’t save her from falling prey to this nearly universal habit. “I procrastinate because I’m human,” she says. “I do it with small things, I do it with big things, and I do it with silly things like answering an email that would take two seconds.”

Why are most of us like this? Thanks to the complicated tapestry that is humanity and neuroscience, there are plenty of theories behind our tendency to delay despite needing to act. In Frank’s view, it can be helpful to think of procrastination as part of the body’s natural reaction to stress, particularly the freeze response —you know, the lesser-talked-about sibling of fight-or-flight . “You freeze because, for whatever reason, your brain perceives a threat,” Frank says. If you’ve ever clammed up while speaking in front of a large crowd, you likely know that something doesn’t have to be actually life-threatening for our brains to yell, “Danger!” In fact, it might be something mundane—including, yes, seemingly harmless tasks that we’ll move heaven and earth to avoid knocking out.

So what do you do when you’re frozen in the face of going to the DMV, texting your friend back, or—in Frank’s case at the time of our call— putting away clean clothes that’ve been sitting there for two days? Here are her best tips, a.k.a. exactly how she plans to finish her dang laundry.

Look, you could sit around and unpack why, exactly, you’ve been putting off Doing The Thing. I, for example, could look deep within myself and tell you that I’m not just procrastinating on sending a follow-up email—I’m grappling with my deep desire to never annoy people so they like me , okay! And you, perhaps, could reflect on the connection between your fear of failure and your inability to start that project, and Frank could certainly offer all sorts of insight on all the common reasons why anyone procrastinates on anything.

BUT RESIST THE URGE. “Stop asking why,” Frank says. “That is the most important first step.” Don’t get her wrong—sometimes a little self-reflection can yield helpful insight. It’s just rarely a useful first step. “You can analyze your why, but then you’ll just be insightfully stuck,” she continues. “Insight is good, but movement is better, at least at first. If I’m feeling really stuck, analysis and awareness can come after momentum, but not before.” You might be surprised how often you can resolve the issue without having to go full therapist on yourself. “And once you solve the procrastination problem that you’re facing, you might not even care why you struggled in the first place,” Frank adds.

“We want to get out of our heads and into our choices,” Frank says, suggesting listing potential small steps on paper or out loud to really cement them. For example, Frank might decide she could put away one sock (“Not even dig around for a pair—just one sock”), move the laundry basket to a more convenient location, or even just stand up and shake out her muscles “to create momentum.” All those sound better than “put away the giant mountain of laundry,” right?

Of course, your options might not feel as easy and straightforward as one sock or two. Realistically, resources and bandwidth come into play too. “Someone with four kids and three jobs is going to have fewer choices than someone with all the time and money in the world,” Frank says. “So without shaming ourselves or ruminating on our circumstances, we want to ask, ‘What is one thing that’s within my power to do right now?’”

After you list a couple of options for Step Number One, pick whichever feels most doable and knock it out ASAP, even if it’s super tiny. “It might seem too silly and easy to move the needle, but from a brain-science perspective, it’s what we need to get moving,” Frank explains. “If you don’t want your amygdala, which is sort of like the panic button of the brain, to put you in a freeze response, you need to take small enough steps to avoid triggering the alarm.”

Okay, but what if baby steps don’t unfreeze you? Then, it might be time to try Frank’s next tip….

You read that correctly. Before I explain what it means, though, here’s another factoid about your brain: It loves to function on autopilot, which isn’t exactly conducive to getting things done. “Our brains are designed to conserve energy, not to be productive and succeed all the time, which makes them seek out predictable patterns,” Frank says. She adds that procrastination is just another pattern your brain likes to follow, whether you’re distracting yourself on TikTok, sitting (literally) frozen on the couch, or ruminating on why you can’t just do it already .

This brings us back to snow-globing your brain—which means doing something that shifts you from inertia to action. “Shake your head around, suck on an ice cube, spin around in a circle three times, walk backward for 10 seconds, sing randomly—it can be anything to get you out of that frozen state,” she says. “It sounds ridiculous because it is ridiculous, but it works.” Think of it as finding ways to interrupt your brain’s procrastinating pattern —and setting yourself up to maybe even take the next step.

After you get some momentum going, you might hit another wall. Frank recommends trying to knock out more of the tiny actions on your list before switching to reflection mode, but at some point you might find your next steps by turning inward. After all, sometimes our procrastination habits signal larger, underlying issues we need to address, whether that’s by tackling perfectionist tendencies with a workbook, treating a mental health condition that exacerbates your avoidance (like anxiety or ADHD), or identifying deeper emotional triggers. (Don’t pressure yourself to figure out the root cause or the solution on your own, though, she advises—working with a therapist or even bouncing ideas off a trusted friend can get you out of your head.)

Frank emphasizes the importance of still doing something with that information, whether it’s establishing a game plan for next time or solving the most immediate problem at hand. Identifying that you’ve outgrown your job probably won’t magically put you in the mood to finally tackle all that busy work your boss keeps piling on, for example. But it could inspire you to request a meeting to discuss your workload, switch your LinkedIn to “open to work,” or read reviews for a new task management app to try. In some cases, it might be as simple as flagging, “Actually, I’m too stressed out to figure this out right now”—and then focusing on practicing some stress-relieving self-care instead.

Again, procrastination is human, so there’s no magic bullet for overcoming it completely. When you inevitably put something off for too long, resist the negative self-talk. That means no calling yourself lazy, ruminating on how you should’ve started this weeks ago, or whatever other way you’re tempted to blame yourself for your current predicament. “No one has ever shamed themselves into productivity sustainably,” Frank says.

This self-compassion isn’t just about being kind to yourself , though that’s important too—it’s about not making things even harder on yourself. Because that freeze response you’re trying to overcome? Yeah, yelling at it isn’t going to help. If anything, per Frank, it’ll just make you clam up more. So, instead, extend yourself some grace, even if it’s as simple as saying, “I froze up and it’s not the end of the world.”

Now, if you’re feeling ready…maybe it’s time to go put away that sock?

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How to Stop Procrastinating Homework

Procrastination creates stress for students and can impact the production of quality work.  Putting things off, for all of us, creates an overall feeling of things hanging over our heads and never being free from responsibility.  

When students procrastinate, they can create a situation that makes it difficult to self-regulate .  When a student is not well-regulated – in other words, they’re experiencing a moderate to high level of anxiety related to homework –  it’s more difficult for their frontal lobe to be engaged in thinking and problem-solving.  

Want to help your student stop procrastinating homework and reach their full academic potential?  This article takes an objective view of homework procrastination to examine the root cause and provides some expert advice on how parents and educators can best help students.

Common Reasons for Procrastinating Homework

So, why is procrastination so common?  Contrary to what many might believe, the root cause has nothing to do with students being ‘lazy’ or dismissive about their schoolwork.  Rather, some of the most common reasons for homework procrastination include,  

• Students may underestimate the length or complexity of a project because they have not fully developed the concept.
• When students feel overwhelmed or become aware of the significance of the project/paper/essay etc, they can ‘freeze up’, rendering them incapable of completing any work at all.  
• Trying to accomplish homework with ADHD presents unique challenges for students; students with ADHD often need help further developing essential executive functioning skills .
• Some students may not be getting enough sleep and feel exhausted – both physically and mentally; an exhaustive state robs them of their natural ability to motivate. 
• The home environment where students typically complete homework may have too many distractions. 

The rule of thumb for parents: perspective is key for parents .  Motivating students from a place of shame is a non-starter.  Alternatively, parents will have more success when they objectively consider the root causes for procrastinating homework – anxiety, exhaustion, constant distractions, or living with ADHD – and look for ways to help alleviate these common factors. 

Homework Tips for Parents : A Word On Motivation

First, motivating students is a misnomer.  Students may want to do well, but really do not know how to do well.  Others may procrastinate because they’re afraid to fail or not be perfect.  

Try following these steps to help your student,  

• Begin by asking your student if they are open to help.  While students may say no, parents have the ability to respond by saying they respect their position but would kindly ask them to reconsider.  In other words, forcing students to comply simply compounds the stress and frustration the student is experiencing. 
• Recognize that your student may be more emotional with you than with a tutor.  It’s not personal – by keeping your emotions in check, you provide a great example of self-regulation for your student to model.  If you need to step away to get a break, do so.  
• Model, model, model!  Get involved by reading the assignment out loud with your student, and create a schedule of how to do a little each day so the student learns how to complete a little at a time 
• Perhaps the most important thing to do: empathize!  Kids, just like us, want to be understood and supported.  Even as adults, having to do what you don’t like to do stinks – we call it ‘adulting’. Want to shorten the proverbial gap between you and your student? Provide some real-life examples of how you have to do things you don’t like as an adult and acknowledge their feelings.  You will become instantly relatable. 

Additional Homework Tips for Students

• Start with something easy to help you get going – we call this behavioral momentum.  Format your paper, write your name at the top of the assignment, and answer the question you feel most comfortable with – just get the ball rolling. 
• After you establish behavioral momentum, tackle something more challenging – but set a timer (around 30 minutes) so you don’t feel like it will take all night. 
• Some research shows that individuals are more likely to perform better on an assessment when part of a group.  If you have the time and opportunity, join a study group of people who are all working like you.  
• Create a work/break schedule and definitely put distractions in another room (phone! Or games/Youtube or other streaming videos).  

Creating an Efficient Homework Schedule 

Okay, parents – you likely already know how important structure and routine can be for your kids. In helping your student learn how to stop procrastinating homework, creating a schedule can give them a greater sense of autonomy while helping them manage expectations.   

In a de-escalated environment, (when things are chill) ask your student to create a homework schedule that he/she would like to implement.  After they present it to you, you’ll have an opportunity to give feedback and set up a trial period.  

The proposal itself is a plan;  the student is evaluating their resources (time) and responsibilities (tasks) and formulating a plan.  Ask your student how they want to be held accountable and let them know you want to discuss it with them at the end of the week to evaluate their progress.  

With this approach, parents demonstrate trust in their students and give them an opportunity to practice being self-direct.  The key word here is practice – so, don’t expect it to be perfect!  Over time and with further practice, they will develop these skills.  

Academic Coaching with Effective Students

Fortunately, for parents and students who feel overwhelmed by homework or are frustrated trying to help their kids, there is help in the form of academic coaching from Effective Students. Our academic coaching services empower students who may be struggling to manage materials or assignments, apply what they’re learning, transition into a new academic environment (high school to college, for example), and procrastinate homework due to heightened feelings of anxiety, fear, and exhaustion. 

Learn how to help your child meet and exceed their academic goals – contact us today!

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How to Stop Procrastinating: 5 Tips from a Psychologist

• Tags productivity

If you’ve tried to stop procrastinating but haven’t managed to be successful yet, this guide is for you.

I’m going to walk you step-by-step through 5 of the most effective anti-procrastination strategies I know of.

As a professional psychologist, these are the strategies I use day-in and day-out to help my clients eliminate procrastination and massively increase productivity.

Here are the 5 best strategies you can use to stop procrastinating. You can quickly jump to the one that looks most interesting using the links below:

• Productive Procrastination
• The Seinfeld Method
• The Procrastination Equation
• Digital Minimalism
• Mindfulness

Okay, let’s dive in!

1. Productive Procrastination

If you’ve struggled with procrastination for a long time and tend to really beat yourself up about it, this is the strategy for you.

Productive Procrastination is a collection of three effective but counterintuitive techniques for “rolling with” the urge to procrastinate rather than fighting against it. They include:

• Reframing negative self-talk about procrastination
• Consistent Procrastination
• Cultivating work-interest synergies.

Who It’s For

Productive Procrastination tends to be especially useful for people who have a lot of negative emotions around procrastination. If you tend to beat yourself up internally, think of yourself as a procrastinator, or find yourself ruminating and worrying a lot about your procrastination, productive procrastination is probably a good place to start.

How To Do It

STEP 1: Change the way you talk to yourself when you feel the urge to procrastinate.

Most people who struggle with procrastination have developed unhelpful mental habits around how they talk to themselves about procrastination. They tend to be overly judgmental and critical of themselves, saying things like “I wish I wasn’t such a procrastinator” or “Why can’t I just get it together and get things done like everyone else?!”

The problem with self-talk like this is that it adds a second layer of negative emotion on top of your already negative feelings about your work. Feeling afraid or frustrated about what you need to do is hard enough without also feeling guilty and ashamed.

But, if you can change the way you talk to yourself about your procrastination to be more understanding and realistic, you can reduce or eliminate this second layer of negative emotions.

When you find yourself engaging in lots of negative self-talk around procrastination, try substituting some realistic alternative thoughts and explanations like these:

• It’s true that I tend to procrastinate with homework. But I can be very disciplined in other areas of my life like sports.
• I am struggling with procrastination right now, but I’m also taking proactive steps to work on it.
• Some of the most productive, accomplished people in history also struggled with procrastination.

STEP 2: Procrastinate consistently.

Rather than a character flaw or lack of discipline, one way to look at procrastination is a natural desire for curiosity and variety in our work.

If you can make time on a regular basis to cultivate your many different interests and curiosities in small ways, you’ll be less likely to feel the need to indulge them in big ways via procrastination on a major task.

To do this, allow yourself to procrastinate regularly, but do it intentionally. If you have 3 hours of studying to do today, set up 10 minutes at the end of each hour to indulge your procrastination guilt-free.

STEP 3. Cultivate interests that synergize with your work.

When you study people who manage to be extremely productive despite struggling with the urge to procrastinate, one thing stands out: they procrastinate with productive activities.

Consider two different procrastinators, both of whom, let’s say, are software engineers who build apps and software for a living:

• Procrastinator A indulges the urge to procrastinate on his coding by playing video games and binge watching Netflix.
• Procrastinator B indulges the urge to procrastinate by reading blogs about new trends in computer science and dabbling with website design.

In both cases, procrastination will lead to a loss of productivity. But in the case of Procrastinator B, their interests (computer science and website design) have synergies or complementarity with their work.

If they decided to launch their own app on the side, for instance, the interest and time spend “procrastinating” with website design would actually turn out to be useful and productive in the long-run.

If you cultivate hobbies and interests that are indirectly supportive of your primary work, whenever you do procrastinate, you’ll be doing so productively.

Productive Procrastination Takeaways:

• Change your self-talk around procrastination.
• Procrastinate consistently
• Cultivate work-interest synergies
• But more than a set of techniques, productive procrastination is also a mindset. It’s a way of looking at procrastination not as some kind of virus or disease, but as a natural human inclination that can be channeled productively.

2. The Seinfeld Method

The Seinfeld Method is a productivity technique popularized by a Lifehacker article called Jerry Seinfeld’s Productivity Secret .

It’s the technique that Seinfeld used himself to consistently produce new material for his comedy act and tv show year after year.

Here’s how Seinfeld himself described it to someone interviewing him:

He told me to get a big wall calendar that has a whole year on one page and hang it on a prominent wall. The next step was to get a big red magic marker. He said for each day that I do my task of writing, I get to put a big red X over that day. “After a few days you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt. Your only job next is to not break the chain.” “Don’t break the chain,” he said again for emphasis.

The Seinfeld Method is useful for anyone trying to establish a new habit, but it’s especially useful for people who have a hard time staying consistent with the goals they set for themselves.

While the traditional method involves buying a big wall calendar, I find it just as useful to use a notebook or journal to track my progress on my goals.

Getting started is as simple as drawing out a simple grid:

• Label the first column Date , and in the second column, put the label of the thing you want to do every day (e.g.: write 500 words, 50 pushups, practice guitar for 20 min, etc).
• Keep your notebook, journal, or calendar in a highly visible, accessible spot near where you work.
• Immediately after you complete the task, mark it off with a checkmark, filling in a square, or whatever fun little method makes sense to you.
• Think of the whole project as a game: The more days in a row you achieve your goal the better.
• If you do happen to miss a day (everybody’s human :), mark the length of your streak next to that day. This number now becomes your next goal (i.e. make it at least 12 days without breaking the streak).

Seinfeld Method Takeaways:

• The Seinfeld Method is the best anti-procrastination productivity strategy for people who struggle with consistency in particular.
• By keeping a pen and paper record of your daily goal you are: A) More likely to stay mindful of your goal and remember to do it each day, and B) More likely to stay consistent since it’s positively reinforcing and rewarding to see a visible sign of your progress over time.

3. The Procrastination Equation

If you’ve tried the usual tips and tricks for eliminating procrastination but feel like none of them really work for you specifically, the Procrastination Equation may be just what you need.

The Procrastination Equation is a model of procrastination developed by the psychologist and researcher Piers Steel.

Based on decades of research into the true causes of procrastination, The Procrastination Equation says that there are 4 primary causes or variables when it comes to why we procrastinate:

• Low Self-Confidence. When we don’t have much confidence in our ability to complete a task (or to complete it well), our likelihood of procrastinating goes way up. This shows up most commonly when we’re uncertain about how to start a task.
• Non-valuable or enjoyable work. The more enjoyable and valuable a task, the less we procrastinate on it. Interestingly, boring tasks are actually more likely to lead to procrastination than extremely difficult tasks.
• Distractibility. If we’re easily distracted—or work in a highly distracting environment—and have a hard time resisting those distractions, we’re much more likely to procrastinate.
• Time Delay. How much time there is in between the decision to take on a task and the point when it must be completed? The longer you have to finish a task, the longer you’ll wait to get started on it.

What’s more, there’s a very specific relationship between all these factors and our odds of getting work done and not procrastinating.

As a formula, it looks like this:

Odds of Overcoming Procrastination = Self-Efficacy x Value / Impulsiveness x Delay.

In other words, our likelihood of resisting procrastination and getting our work done on a given task will be equal to the product of our self-efficacy and the value of the task divided by the product of how impulsive/distracted we are and the amount of delay between taking on a task and its due date.

More than an academic curiosity, the Procrastination Equation can be especially useful for people who aren’t sure what the main cause of their procrastination is.

The beauty of The Procrastination Equation is that it validates the idea that while there are common factors in procrastination, everyone’s struggle with procrastination will be different.

But, if we can break done the tendency to procrastinate into smaller pieces, it allows us to generate effective strategies for overcoming procrastination in an individualized and situation-specific way.

If you struggle consistently with procrastination, ask yourself: Which of the following sounds most like me?

• I often discount myself and my ability to do good work. I’m very in my head and experience a lot of shame, doubt, and anxiety when I sit down to work.
• I just can’t stand this stuff. My work is so boring and meaningless. Why does any of this matter?
• I can’t seem to go more than a few minutes before I find myself distracted by checking Facebook or texting with a friend. I just get so distracted all the time!
• I feel like I have terrible time management abilities when it comes to my work. I always think there will be more time. And then I find myself rushing to get things done at the last minute.

If one of these stands out for you, consider focusing your efforts to stop procrastinating on that particular aspect of your work.

For example, if you find that anxiety and negative self-talk are the biggest factor in not getting your work done, you might consider breaking down your tasks into smaller pieces to give yourself quick wins and build up your confidence and sense of self-efficacy.

The Procrastination Equation Takeaways

• Low self-efficacy
• Low task value
• High impulsiveness and distraction
• A long delay between task onset and completion.
• The key to successfully stop procrastinating is to understand how each of us is uniquely vulnerable to procrastination given both our own personality and our ever-changing environment. Then, we can tailor our strategies to our own unique vulnerabilities.

4. Digital Minimalism

Are you the kind of person who’s easily distracted, especially by your smartphone or the internet? If you have a hard time maintaining focus and concentration because of all the intriguing shiny things the internet has to offer, Digital Minimalism is for you.

Digital Minimalism is a philosophy and lifestyle that questions the increasingly large role of personal technology in our lives and tries to set appropriate boundaries on that technology.

Here’s the best definition of Digital Minimalism I know of from Cal Newport :

Digital minimalism is a philosophy that helps you question what digital communication tools (and behaviors surrounding these tools) add the most value to your life. It is motivated by the belief that intentionally and aggressively clearing away low-value digital noise, and optimizing your use of the tools that really matter, can significantly improve your life.

Digital Minimalism is the best solution for anyone who’s tendency to procrastinate comes primarily from being distracted by personal technology.

I would strongly recommend Digital Minimalism if you frequently find yourself doing any of the following activities at the expense of your work:

• Checking Facebook, Instagram, or other social media more than a few times per day.
• Checking email or Slack all throughout your day, including while you work or when you’re trying to relax.
• Binge watching Netflix or YouTube.
• Getting distracted from your work by interesting blog posts, newsletters, Reddit posts, etc.
• You’re constantly plugged into the news, either via TV, social media, or radio/podcasts.

Because digital technology has become so pervasive in our lives, many of us aren’t even aware of how influential it has become on our ability to simply sit down and work for a meaningful stretch of time.

The best way to get started with Digital Minimalism is to experiment with some kind of digital declutter challenge.

The basic idea is to remove all optional digital technology from your life for a fixed amount of time (anywhere from a week to a month is a good place to start).

A digital declutter has two important benefits:

• You get a taste for what it’s like to not be constantly bombarded by digital distractions 24/7. Once you allow yourself this time, it feels good and right. And this feeling provides a strong motivation to follow through with the sometimes difficult task of setting firm boundaries with our tech moving forward.
• Once you finish the challenge, you can more thoughtfully decide which digital technology and behaviors you want to let back into your life. Specifically, you’ll be in a much better place to evaluate which digital technologies and behaviors really align with your values and what’s important to you (like doing good work without distraction), and which ones do not.

Digital Minimalism Takeaways

• One of the biggest causes of procrastination is distraction. And these days, our digital technologies like social media and smartphones are the biggest source of distraction. This digital distraction is a big part of why we find it so hard to stop procrastinating.
• Digital Minimalism is a way of looking at personal technology that helps us to set better boundaries with our tech and more easily live according to what’s truly important to us—not the newest shiny object the internet has to offer.

5. Mindfulness

If there was only one strategy I could recommend to help people stop procrastinating no matter what the particulars of their situation, it would be mindfulness.

In one way or another, emotions tend to be the factor that derails us from our work and leads to procrastination. And mindfulness is the best way to cultivate a better, less reactive relationship with our emotions.

Here’s the best definition I know of for mindfulness:

Mindfulness is the mental habit of paying attention without thinking.

To be a little more specific, mindfulness is like a mental muscle that allows us to control and manage our attention.

And skillful control of our attention—what we choose to focus on and what we leave out of focus—is the key skill for doing great work.

If you can’t focus and maintain concentration, how can you ever hope to get meaningful work done?

While a better-trained muscle for attention and focus is obviously helpful for resisting distraction, mindfulness is also the best antidote to emotional reactivity.

If there’s one thing them that runs throughout all the causes of procrastination, it’s emotional reactivity, which simply means that we tend to react instinctively to how we feel rather than deliberately.

Suppose you’re sitting down to finish writing a report for work and a notification pops up on your phone letting you know that you have a new text from that guy you’ve been dating. Immediately you feel a sense of excitement and your instinctive response is to indulge that feeling of excitement by instantly checking your phone and texting back.

That’s emotional reactivity—responding unthinkingly to how we feel.

Mindfulness, on the other hand, can be thought of at emotional non-reactivity.

Whenever a sudden feeling strikes, can we pause, observe the feeling, and then make a thoughtful decision about how to proceed with our values in mind?

Mindfulness allows us to direct our behavior and actions toward our values rather than what feels right at the moment.

And since we often don’t feel like working but know it’s the right thing to do, mindfulness is an essential tool to help you stop procrastinating and do the work that’s important to you.

There are two parts to cultivating mindfulness:

• A formal mindfulness practice
• Ordinary Mindfulness

A formal mindfulness practice means spending at least a few minutes every day doing mindfulness meditation .

If the idea of meditation sounds too spiritual or woo-woo, don’t worry. It’s just a simple exercise that helps you train your attention.

In addition to practicing mindfulness in a structured way, it’s also important to incorporate the attitude of mindfulness into everyday life.

This is where Ordinary Mindfulness comes into play.

If we want to be able to be more mindful, less emotionally reactive, and ultimately more productive with our work, practicing small acts of mindfulness throughout the day can really help.

Mindfulness Takeaways

• We often fall into procrastination as a result of emotional reactivity—instinctively behaving according to how we feel rather than what’s most important to us.
• Mindfulness is a way of training our attention to be able to resist the pull of emotional reactivity and stay focused on our highest values like doing good work.

Conclusion and More Resources

Here’s my final recommendation for anyone struggling to stop procrastinating:

Take it one piece at a time.

Pick one of the strategies from this guide and implement it until you’ve been successful.

Better to really nail down some modest improvement in one area rather than jumping from one to another without making any real progress.

Additional Resources to Help You Stop Procrastinating

• Nils and Jonas Salzgeber over at NJLifeHacks have a great recent article on  8 Must-Read Books on Procrastination . Highly recommended.
• James Clear has a great little guide called How to Stop Procrastinating by Using the “2-Minute Rule”
• MindTools has a nice round-up of many different techniques and strategies to help you stop procrastinating.
• Paul Graham’s Good and Bad Procrastination is a classic and one of my favorite things ever written about procrastination.
• Hugh Culver has a simple 3-step system to stop procrastinating that’s definitely worth a read.

Lastly, if nothing else works to get a handle on your procrastination, it may be beneficial to seek professional help from a therapist or counselor.

Good therapy or coaching can often be just the thing we need to identify the real obstacles to our success and create a plan for working through them.

I grew 2 inches at 31 years old and ever since my confidence/ productivity is on a different planet. Anyone looking to do the same check out heightify.com.

Can you please describe the difference between a professional psychologist and a psychologist? Is the difference just a matter of confidence, ie I’m not confident in my skills/abilities so im going to put ‘professional’ in front of psychologist ?

I don’t believe there’s a technical difference between the two, however, I often see “professional psychologists” used to distinguish people who actually practice psychology in a professional manner as opposed to those who studied it and maybe have a degree in it but don’t work in the field. That’s how I use it, anyway. Good question.

Hello again 🙂 The procrastination equation is in fact a more complete version of the expectancy theory where you choose between an action depending on the result of a simpler equation: probability x value. That’s why we choose a temptation because even though the value is minimal I’m holding a remote:)

The best description and advice about procrastination I read, especially about mindfulness! I realized that it’s an emotional fear of not being able to complete a creative project that makes me waste time worrying about it. Thank you so much!

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How to Stop Procrastinating on Homework? Winning the Homework Game in 2024

• Post author By admin
• October 30, 2023

Explore powerful strategies for how to stop procrastinating on homework. Your path to academic success starts here.

Yet, there you are, wrestling with the age-old temptation of procrastination. We’ve all been there, right? It’s that eternal battle between what we should do and what we’d rather be doing.

But fear not! In this article, we’re about to embark on a quest to conquer that mighty dragon called procrastination.

We’ll be your trusty guides, offering practical tips, easy tricks, and a fresh perspective that will help you take the reins of your homework. No more last-minute panics or anxiety-ridden nights – just straightforward, effective solutions.

So, if you’re itching to bid procrastination farewell and say hello to a more productive, relaxed you, keep reading. We’re about to unveil the secrets of how to stop procrastinating on your homework and make your academic life a whole lot simpler.

Table of Contents

Understanding the Procrastination Puzzle

Let’s talk procrastination – that common struggle we’ve all faced. You’re sitting there, homework in front of you, but suddenly, cleaning your room or endlessly scrolling social media becomes way more appealing. Sound familiar? Well, we’re going to demystify this whole procrastination thing and make it as clear as day.

Procrastination often happens because of two things: “perplexity” and “burstiness.”

This is just a fancy way of saying that when a task seems as confusing as solving a Rubik’s Cube in the dark, we’d rather put it off. Our brains like to avoid stuff that feels too hard.

Our focus isn’t exactly a steady stream; it’s more like waves in the ocean. One moment, you’re all in, and the next, you’re daydreaming about what’s for dinner.

Understanding these two factors is like having the secret map to procrastination. It’s not about being lazy; it’s about dealing with tough tasks and a mind that loves to wander.

But here’s the good news: we’ve got some straightforward strategies and techniques to outsmart procrastination. So, let’s get to it and conquer this homework hurdle, once and for all!

How to Stop Procrastinating on Homework ?

Learn the best ways to stop procrastination on homework:-

Create a Dedicated Workspace

Okay, let’s talk about creating your dedicated homework space. It’s like building your fortress against procrastination. Here’s how to do it:

• Chase the Quiet: Hunt for a quiet nook where the world won’t barge in every two minutes. It could be your bedroom, a library, or a peaceful corner in your house.
• Comfort is Queen: Make sure your workspace is comfy. A cozy chair and good lighting can make a huge difference. You don’t want to feel like you’re serving time in a study prison.
• Distraction Ditching: Kick distractions to the curb. That means your phone, the TV remote, and noisy siblings (if possible). Put your phone on silent or use one of those nifty apps to keep away from Instagram’s tempting grasp.
• Materials at Arm’s Reach: Keep all your study stuff nearby. No more scavenger hunts for that elusive pen or your textbook.
• Make It Yours: Personalize your study space. Add a dash of your personality with a motivational quote on the wall, a little plant buddy, or some chill music to set the vibe.

So, there you have it – your perfect little study sanctuary. Once you’ve got this spot nailed down, you’re all set to kick procrastination out the door and supercharge your homework game.

Set Clear Goals

Let’s dive into the art of setting clear goals for your homework – it’s like having your personal GPS for academic success. Here’s how to make it happen:

• Task Breakdown: Break your homework into bite-sized pieces. Think of it like cutting a big sandwich into manageable, delicious bites. If you have a major project, break it into research, outlining, writing, and editing – each is like a mini-mission.
• Deadlines that Talk: Now, give each of these tasks a deadline. Make it specific, like ‘Finish research by Wednesday’ or ‘Outline done by Friday.’ These deadlines aren’t just dates; they’re your milestones.
• Picture the Finish Line: With your tasks and deadlines laid out, it’s like having a treasure map. You can see the ‘X’ marks where you need to be. It’s your visual guide to the finish line.
• The Satisfaction of Checkmarks: As you conquer each task, put a glorious checkmark next to it. It’s like giving yourself a virtual high-five and a little victory dance.
• Ready to Adapt: Life can throw curveballs, but that’s okay. Be flexible and adjust your plan if needed. Just keep your eyes on the prize – completing your homework successfully.

Armed with these clear goals, you’ll navigate your homework journey with confidence. It’s like embarking on a grand adventure with a trusty map in hand.

So, set those goals, and let’s make homework time not just productive but also a tad exciting!

Plan and Prioritize

Let’s dive into the intriguing world of planning and prioritizing your homework. Think of it as creating your personal strategy to outsmart procrastination. Here’s how to make it engaging:

• The To-Do List Magic: Start by conjuring up a to-do list for your homework tasks. Write down all the missions you need to conquer. It’s like crafting your own adventure map for the day.
• The Importance Puzzle: Now, it’s time to play detective. Analyze each task and decide how important it is. Some are like urgent quests, while others can wait for your heroic attention.
• The Deadline Drama: Check for those homework deadlines. Some are sprint races, and others are marathons. Prioritize your tasks based on when they need to be vanquished.
• Your Homework Battle Plan: Armed with your list and prioritization skills, you’re now the commander of your homework army. You know exactly which dragons to slay first.
• The Procrastination Shield: With a clear plan in hand, procrastination’s evil powers are no match for your Jedi-like focus. You’ve got your homework forces in order!

So, get ready to turn your homework time into an epic quest, complete with battles and victories. Your map is ready, your strategy is set, and it’s time to conquer those homework challenges with style.

Onward, brave student!

Try the Pomodoro Technique

Alright, let’s dive into a nifty trick to zap procrastination – the Pomodoro Technique. Think of it as your superpower to stay laser-focused. Here’s how it rolls:

• Time Blocks: Picture your homework as a series of quick missions, each lasting around 25 minutes – we call this a Pomodoro. It’s like a challenge you set for yourself.
• Focus Mode On: During a Pomodoro, you’re in the zone. No distractions allowed. It’s like you’re a study ninja with your concentration shurikens.
• Mini Victory Break: After each Pomodoro, you earn a tiny, 5-minute break. It’s like a quick victory dance, a chance to recharge for the next round.
• The Fab Four: Once you’ve conquered four Pomodoros, you treat yourself to a more extended break, say 15-30 minutes. It’s like your homework marathon checkpoint.
• Procrastination Kryptonite: The Pomodoro Technique is your trusty shield against procrastination. When you have a timer ticking, distractions can’t sneak in, and your productivity soars.

Ready to level up your homework game? Give the Pomodoro Technique a whirl, and watch your focus and productivity shoot through the roof. You’re not just a student; you’re a study superhero!

Time Blocking

Now, let’s dive into the genius strategy of time blocking – it’s like your superhero cape against procrastination. Here’s the lowdown:

• Chunk Your Time: Imagine your day as a puzzle, and each puzzle piece is a time block dedicated to a specific subject or task. It’s like creating your own schedule with chapters.
• The Zone of Zen: When you’re in a time block, it’s all about that one task – no distractions allowed. It’s like setting your focus laser on high power.
• The Roadmap to Success: By assigning specific time blocks to different subjects, you’re essentially crafting a roadmap for your day. It’s like having a GPS for your productivity.
• Procrastination’s Nemesis: Time blocking is your shield against procrastination’s sneaky tricks. When you’ve set aside a dedicated block for a task, distractions find it tough to creep in.

So, if you’re ready to level up your homework game and bid farewell to procrastination, time blocking is your go-to strategy.

It’s like having your personal organizer, ensuring you stay on the path to academic victory. Get ready to conquer your homework with style!

Visualize Success

Alright, let’s explore a nifty little trick to tackle procrastination head-on – the power of visualization. It’s like creating a mental blockbuster that inspires you. Here’s how it rolls:

• Shut Those Peepers: Find a quiet spot before diving into your homework. Close your eyes, take a deep breath, and let’s get ready to roll. It’s like stepping into your very own imagination theater.
• Paint the Picture: Picture yourself acing your homework, big smile on your face, a sense of accomplishment filling your chest. See the finish line clearly – it’s like you’re watching a movie about your success.
• Feel the Feels: As you imagine your success, let the emotions flow. Feel the pride, the relief, the joy – like you’re already celebrating the victory.
• Fuel Your Motivation: Use this mental movie as your secret weapon. When procrastination tries to knock, play this movie in your head, and let the inspiration flow. It’s like having a motivational coach inside your mind.

So, gear up to supercharge your homework motivation with your very own mental cinema. It’s not just about getting the work done; it’s about enjoying the journey and visualizing your triumphant destination. Let’s get started!

Change Your Perspective

Okay, let’s chat about a cool way to tackle procrastination – changing your perspective. It’s like putting on a pair of positivity glasses to see homework in a whole new light. Here’s how it goes:

• Shift the Lens: Instead of seeing homework as a chore, look at it as a chance to grab some serious rewards. It’s like turning homework into a treasure hunt.
• The Treasure Trove: Think about the good stuff that comes with completing your homework – better grades, more knowledge, and the sweet satisfaction of a job well done. It’s like picturing a chest full of academic gold.
• Picture the Win: Imagine yourself reaping those rewards and enjoying the benefits. Feel the pride and personal growth that come with conquering your homework. It’s like watching your success story unfold.
• Stay Fired Up: Whenever procrastination tries to creep in, remind yourself of these rewards and benefits. It’s like having your personal motivation guru in your corner.

Changing your perspective can turn homework from a dreaded task into an exciting journey. It’s all about focusing on the pot of gold at the end of your academic rainbow.

So, get ready to dive into your homework with a fresh outlook and a pocket full of motivation. Let’s roll!

Reward Yourself

Let’s talk about a fun and effective way to combat procrastination – rewarding yourself. It’s like sprinkling a little celebration into your study routine. Here’s how it works:

• Task Triumph: After you’ve conquered a homework task, it’s time to treat yourself. Think of it as your personal victory lap.
• The Reward Menu: Decide on some enjoyable treats or activities. It could be a snack, a short game, a walk, or even a quick dance to your favorite song. It’s like choosing from your own reward menu.
• Keep it Proportional: Make sure the reward matches the task’s difficulty. Smaller tasks might call for a quick treat, while larger ones could earn you a more substantial celebration.
• The Motivation Booster: Rewards act as motivation magnets. They keep you excited about completing your homework and make you eager to start the next task.
• Stay Consistent: By regularly rewarding yourself, you’re building a positive association with homework. It’s like turning a chore into a fun game.

So, embrace the power of rewards and make your homework sessions a bit sweeter. It’s not just about completing the task; it’s about enjoying the journey with a dash of celebration.

Ready to dive into your homework with the promise of delightful rewards? Let’s do this!

Join or Create Study Groups

Alright, let’s dive into the wonderful world of study groups – your secret weapon against procrastination. It’s like forming a homework dream team. Here’s how it goes down:

• Gather Your Crew: Round up some classmates who are in the same homework boat as you. It’s like building your Avengers of academics.
• The Homework Campfire: Within your study group, share your homework struggles and victories. It’s like swapping adventure stories around a campfire.
• Accountability Partners: Your study buddies keep you on your toes. You’re accountable to each other, and that’s a fantastic motivator. It’s like having your personal cheering section.
• Brainpower Bonanza: When you work together, you tap into a treasure chest of ideas and knowledge. It’s like having your very own brain trust.
• Homework Hangouts: Study groups make homework a lot more fun. It’s like turning a solo mission into a group quest.

By joining or creating study groups, you transform homework into a social event. It’s not just about getting the work done; it’s about enjoying the ride with your study pals.

Ready to tackle your homework like a dynamic duo or a fantastic four? Let’s get to it!

Accountability Partners

Alright, let’s dive into a savvy strategy to kick procrastination to the curb – meet your accountability partner. Think of it as enlisting your very own homework cheerleader. Here’s how the story unfolds:

• Recruiting Your Partner in Crime: Find a friend or family member who’s game to join forces. They become your homework ally, your go-to teammate.
• Sharing the Secrets: Open up about your homework goals and progress with your partner. It’s like making a pact to support each other’s success.
• Daily Check-Ins: Keep the communication lines open, regularly updating your partner on your homework journey. The feeling of someone rooting for you is like a turbo boost for motivation.
• Victory Celebrations: When you conquer your homework goals, it’s time for a celebratory high-five with your partner. It’s like having your very own personal victory party.
• Boosted Commitment: With an accountability partner in tow, your commitment soars to new heights. It’s like having an extra dose of motivation on your side.

Teaming up with an accountability partner transforms homework into a shared adventure. It’s not just about the task; it’s about the bond and the joint commitment to success.

Ready to tackle your homework with your trusty sidekick? Let’s do this!

Eliminate Distractions

Let’s talk about a crucial strategy to tackle procrastination – eliminating distractions. It’s like creating a fortress of focus for your homework time. Here’s how to do it:

• Detect Your Distractions: First, identify what’s been pulling your attention away during homework. Is it your smartphone, noisy neighbors, or the TV? It’s like finding the enemy’s weak spots.
• Homework Sanctuary: Now, create a dedicated homework space where distractions are minimal. It could be a quiet corner, a library, or a cozy coffee shop – your fortress of focus.
• Gadget Control: If your smartphone is your kryptonite, set it to ‘Do Not Disturb’ mode or place it out of reach. It’s like locking away the distraction in a hidden vault.
• Noisy Neighbors? Use Noise-Canceling Headphones: If outside noise is the culprit, invest in noise-canceling headphones. It’s like putting on a silencing superhero cape.
• Stay on Guard: While in your homework zone, keep an eye on potential distractions and steer clear of them. It’s like having your own watchtower to protect your focus.

By eliminating distractions, you’re creating an environment where procrastination finds it tough to survive. Your homework time becomes a sacred space for productivity. Ready to transform your space into a distraction-free fortress of focus? Let’s get started!

Use Technology Wisely

Alright, let’s dive into the world of tech to outsmart procrastination – using technology wisely. It’s like having your very own digital homework genius. Here’s how the story unfolds:

• Explore the App Universe: There’s a galaxy of productivity apps out there. Your mission? Find the ones that click with your needs. It’s like building your arsenal of homework helpers.
• Time-Taming Wizards: Picture calendars and task managers as your trusty time-travel companions. They keep your homework schedule in check. It’s like having a digital time guardian.
• Distraction Defenders: Some apps are like your digital bodyguards, shielding you from distracting websites and notifications. It’s like a digital fortress of focus.
• Study Superpowers: There are apps for research, note-taking, and study techniques . They’re like having your personal digital tutor on speed dial.
• Accountability Allies: You can even recruit apps to track your progress and keep you on your homework toes. It’s like having a virtual coach in your corner.

With tech as your ally, you’re turning your digital devices into powerful tools for conquering procrastination. They become your homework superheroes, not villains.

Ready to gear up and turn your digital world into a homework powerhouse? Let’s roll!

Break Tasks into Smaller Steps

Alright, let’s unveil a classic procrastination-busting move – the art of breaking down your tasks into bite-sized bits. It’s like turning a daunting mountain into a collection of manageable molehills. Here’s the deal:

• Task Checkup: When you face a homework task that seems as colossal as a mountain, take a breath and assess it. What are the smaller, more doable steps hidden within this giant? It’s like uncovering the secret map to success.
• Mini-Missions: Divide that mammoth task into tiny, conquerable chunks. If you’re dealing with a research paper, think of steps like “Gather Sources,” “Craft an Outline,” “Write Introduction,” and so on. It’s like creating your own homework adventure roadmap.
• One Bite at a Time: Focus on one mini-task at a time. As you finish each one, savor the sweet taste of progress. It’s like ticking off items on your homework checklist.
• Overwhelm Be Gone: Slicing your homework into smaller pieces transforms the impossible into a series of manageable victories. It’s like turning an epic quest into a collection of thrilling chapters.

By conquering your homework one mini-challenge at a time, you’re taking the driver’s seat to victory. Procrastination doesn’t stand a chance when you’re the master of these bite-sized tasks.

Ready to dive into your homework with the confidence of a conqueror, one step at a time? Let’s roll!

Start with the Most Challenging Task

Alright, let’s reveal a ninja move against procrastination – tackling the most daunting task head-on. It’s like facing your homework Goliath right from the start. Here’s the game plan:

• Task Scouting: Look over your homework lineup and find the one that gives you the biggest case of the homework jitters. It’s usually the toughest or the least exciting.
• The Brave Kick-Off: Instead of procrastinating, dive straight into that challenging task. It’s like stepping onto the battlefield with your mightiest sword.
• Early Triumph: When you conquer the most challenging task first, it’s like scoring a winning goal in the big game. You feel an instant rush of accomplishment.
• Smooth Sailing Ahead: With the toughest challenge in your rearview mirror, the rest of your homework feels like a walk in the park. It’s like downhill coasting on a bike after a steep uphill climb.

By taking on the biggest challenge right from the start, you not only slay the dragon but also set the stage for a super productive homework session.

Procrastination doesn’t stand a chance when you lead with your strongest move. Ready to jump into your homework like a true hero taking on a formidable foe? Let’s roll!

Stay Organized 

Alright, let’s unveil a nifty trick for outsmarting procrastination – the power of staying organized. It’s like having a magic wand to create order in your homework realm. Here’s how it plays out:

• Declutter Detective: First, size up your homework space. Is it a chaotic jungle, or a serene sanctuary?
• Your Homework Haven: Carve out a special space just for your homework materials, notes, and assignments. It’s like creating a secret haven amidst the homework hustle.
• A Place for Everything: Give each item a designated home. Your textbooks, notes, pens – they all get their own cozy corners. It’s like having a treasure map for your academic gear.
• Supercharge Efficiency: When everything’s in its place, you’ll spend less time hunting for stuff and more time conquering your homework. It’s like turning your workspace into a well-oiled homework machine.
• Procrastination-Proof: An organized space is like a fortress against procrastination. It’s like having a homework superhero shield that repels distractions.

By embracing the way of the tidy and organized, you’re setting the stage for homework success. Procrastination struggles to survive in a well-ordered kingdom.

Ready to dive into your homework with the cool, collected vibe of a Zen master? Let’s get this organized party started!

How can I stop procrastinating immediately?

Got a procrastination emergency? No worries; we’re diving into action right now. Here’s your swift and snappy plan:

The first step is often the hardest. So, pick a task, any task, and just start. Set a timer for a quick 5 minutes and tell yourself you’ll give it your all during that time. Starting is the name of the game.

Distraction Defenders

Silence your phone, shut irrelevant tabs, and create a laser-focused workspace. It’s like rolling out the red carpet for your homework superhero.

Divide your task into itsy-bitsy mini-goals. Completing these tiny triumphs will give you a boost of victory and keep you charging forward.

Pomodoro Power

Work for 25 minutes like a champ, then treat yourself to a 5-minute breather. Rinse and repeat. It’s a dynamite method for maintaining your focus.

Imagine Victory

Close your eyes and picture the glorious moment when you finish your task. Feel the satisfaction deep in your bones.

Accountability Ace

Share your task with someone else. Knowing someone’s got an eye on your progress amps up your commitment.

Deadline Dash

Set a lightning-quick deadline for yourself. Creating a touch of urgency can fire up your motivation.

Reward Time

Promise yourself a sweet reward as soon as you conquer that task. It could be a treat, a fun video, or whatever floats your boat.

Stay Positive

Focus on the awesome feeling of accomplishment you’ll have when the task is done, rather than the effort it takes.

Push Past Resistance

Remember, procrastination is a mind game. Push through that initial resistance; it’s just a mental mirage. Keep pushing, even if it feels tough.

With these strategies, you’re equipped to kick procrastination to the curb right this instant. Ready to grab that task by the horns and show it who’s boss? Let’s do it!

You’ve just embarked on a journey to conquer the procrastination dragon that’s been haunting your homework world. With these powerful strategies in your arsenal, victory is within reach.

We began by understanding why procrastination sneaks in and learned that it’s a battle anyone can win. We explored the secrets of creating a dedicated workspace, setting clear goals, planning, and using clever techniques like the Pomodoro method and time blocking.

We harnessed the power of visualization, shifted our perspective, and discovered the sweet rewards of staying organized.

We learned to embrace the bravery of starting with the most challenging task and the wisdom of technology, accountability, and the support of friends and family.

We crafted a homework sanctuary where distractions dare not tread, and we honed the art of breaking tasks into manageable steps.

And if the procrastination beast dared to raise its head, we had a lightning-fast action plan ready to slay it immediately.

Remember, every step you take toward conquering procrastination is a step toward your academic success. With focus, determination, and these strategies, you can turn your homework time into a productive, fulfilling adventure.

So, gear up, and let’s banish procrastination to the shadows. Your homework journey is just beginning, and you’re the hero of this tale. Go forth and conquer!

Frequently Asked Questions

How can i find the right workspace for homework.

Your workspace should be quiet and free from distractions. It could be a corner in your room, a library, or a cozy café, wherever you can focus best.

What’s the Pomodoro Technique, and how does it work?

The Pomodoro Technique involves working in short, focused intervals (typically 25 minutes) followed by a short break. This helps maintain concentration and reduce procrastination.

Is it essential to set clear goals for homework?

Yes, setting clear goals is crucial. It breaks down your tasks into manageable chunks with specific deadlines, making it easier to stay on track.

How can I change my perspective on homework?

Shift your focus from the effort required to the rewards of completing your homework. Think about the sense of achievement and knowledge gained.

Why are study groups and accountability partners helpful?

Study groups provide a support system and the opportunity to discuss assignments. Accountability partners help keep you on track by sharing your goals and progress.

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How to Stop Procrastinating on Homework: 9 Helpful Tips

Published on: 09/21/2022

By Scott Winstead

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Are you looking for clear, actionable advice on how to stop procrastinating on homework?

Does it feel like no matter how good your intentions are, you just can’t seem to make yourself sit down and do your work?

Don’t worry, you’re not alone. Procrastination is a common problem that affects students of all ages.

Finding the motivation to study and do your work can be tough, especially when there are other things that you’d rather be doing.

The good news is that there are things that you can do to make it easier to get started on your homework and avoid procrastination.

In this article, we’ll share with you some of the best tips on how to stop procrastinating on homework so you can get your work done and move on with your day.

1. Make a plan

The first step to avoiding homework procrastination is to make a plan. Having a plan gives you something to stick to and helps you stay on track.

Start by knowing what work you need to do and when it’s due. Then, break down the work into smaller tasks that you can complete.

For example, if you have a paper to write, your plan might look something like this:

• Choose a topic
• Do research
• Write a rough draft
• Edit and revise
• Print and submit

Making a plan will help you see the big picture and understand what needs to be done. It can also make the work feel less daunting because you’re not looking at it all at once.

2. Figure out why you’re procrastinating

While it’s easy to call a procrastinator lazy, the reality is there are usually several underlying reasons for why someone is putting off their work.

It could be that the task feels too difficult, or maybe you’re just not interested in the subject matter.

Maybe you’re worried about not doing the assignment well, or you’re procrastinating because you don’t want to deal with the consequences of not doing it right.

Whatever the reason, it’s important to figure out why you’re procrastinating so you can find a way to overcome it.

If the task feels too difficult, for instance, you might try breaking it down into smaller steps or getting help from a tutor or classmate.

And if you’re worried about not doing the assignment perfectly, remind yourself that everyone makes mistakes and that the goal is to learn from them, not to be perfect.

3. Set a timer for working and taking breaks

One of the best ways to stop procrastinating is to set a time limit for yourself.

Tell yourself that you’re going to work on the task for 20 minutes, and then take a 5-minute break after.

After 4 or 5 of these cycles, you should have made significant progress on the task and you can take a longer break.

The key is to not allow yourself to get too bogged down or overwhelmed by the work.

By setting a time limit, you’re giving yourself permission to take breaks and not feel guilty about it.

4. Find a study buddy who’s focused

You’ve probably heard it said that you are who you spend the most time with.

This is especially true when it comes to your studies.

If you’re constantly around people who are unfocused and uninterested in their work, it’s going to be that much harder for you to stay on track.

On the other hand, if you surround yourself with people who are motivated and focused, you’re more likely to be motivated and focused as well.

One way to do this is by finding a study buddy who shares your goals and is willing to help you stay on track.

Working with someone who’s doing well in school can help you stay focused and motivated, and it’s also a great way to get help when you’re struggling with a concept.

5. Find the right environment for doing your homework

It’s very possible that the reason you keep procrastinating on your homework is because you’re trying to do it in an environment that’s not conducive to learning.

For some people, that means trying to do their work in a noisy or crowded place. Others might find it difficult to focus at home because there are too many distractions.

Everyone has different needs when it comes to finding the right environment for doing their homework.

Some people need complete silence, while others prefer to have some background noise.

Some people like to work in a library or coffee shop, while others prefer to be at home.

The important thing is to find an environment that works for you and stick to it.

6. Get rid of distractions

Another reason you might be procrastinating on your homework is because there are too many distractions around you.

This could be anything from your phone to the TV to social media.

If you’re trying to do your homework but you keep getting distracted, it’s important to get rid of those distractions.

Figure out exactly what it is that keeps distracting you and find a way to eliminate it.

For some people, that means putting their phone in another room while they work.

For others, it might mean working in a library instead of at home.

Whatever it is, getting rid of distractions will help you stay focused and get your homework done.

7. Let others know about your homework schedule

By letting others know when you’ll be doing your homework, you accomplish a couple of things.

First, you’re less likely to procrastinate because you don’t want to let others down, and you’ll have some people who can help hold you accountable.

Second, letting others know about your homework schedule can help ensure that no one interrupts you while you’re working.

8. Set reasonable goals

Another reason you might procrastinate on your homework is that your goals are too lofty or unrealistic.

If you’re constantly trying to achieve perfection, you’re setting yourself up for disappointment and frustration.

Instead, try to set reasonable goals for yourself.

Focus on understanding the material and doing your best, rather than getting a perfect score.

Or make your goal to do a specific amount of work each day, rather than to finish all of your homework for the week in one sitting. Check out our guide to setting SMART goals for students to get a better idea of how to set achievable goals.

9. Take breaks

If you’re finding it difficult to focus on your homework, it might help to take a break. While that might sound counterintuitive, taking breaks can actually be helpful for your concentration.

If you’ve been working on a project for a while and you’re starting to feel overwhelmed or frustrated, take a 5-10 minute break to clear your head.

Get up and walk around, have a snack, or just step away from your work to give yourself a mental break.

You’ll come back feeling refreshed and ready to tackle your work with a clear head.

A Final Word on How to Stop Procrastinating on Homework

At one time or another, we’ve all been guilty of procrastinating on our homework.

But if you find that you’re habitually putting off your work, it’s important to find a way to stop. Otherwise, you’ll just end up falling behind and feeling stressed out.

By following the tips above, you can develop better habits and break the cycle of procrastination so you can be more productive at school .

Have any questions about how to stop procrastinating on homework? Let us know by leaving a comment below.

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Procrastination: The Basics

What is procrastination .

Procrastination is the act of putting things off or choosing to do something you prefer to do instead of the actual project, chore or work you need to do. It's a common challenge for college students, with about 80-95% of students reporting that they procrastinate (Steel, 2003). 

Is it bad? 

There is a lot of negativity around the idea of procrastination, but ultimately it comes down to personal preference and the effectiveness of your choices. Are you choosing to put something off because that strategy works for you? Or do you feel unable to get to work on things when you want to, so procrastination feels like a problem to address? 

Why do we do it? 

Research shows there are lots of reasons why we procrastinate, including self-doubt about performance (Burns, 1993), low-frustration tolerance (a tendency to give up if the work feels too difficult) (Ellis & Knaus, 1977), and believing myths like "I work better under pressure" (Cuseo, Fecas & Thompson, 2007). Developing a few techniques to help counteract procrastination, or dedicating time early on to counteract procrastination, can help you develop tools you’ll use well beyond college as you encounter work and obligations that require your timely attention. 

5 Tips for Addressing Procrastination 

• Identify procrastination tendencies. Recognize your common procrastination activities and plan ahead. Set aside specific times for each task you need to accomplish and pay attention when you get distracted. When distraction happens, redirect yourself to the reasons you want to complete the task now. 
• Make it easy to start. Reduce possible procrastination moments by making it easy to get to work. Arrange your study space before dinner so you can return to it ready-to-go after dinner. Lay out your workout clothes the night before so they're easy to put on the next day.  
• Make it harder to procrastinate. Once you identify the things you tend to gravitate towards when you’re stressed, find ways to make it harder to get to those distractions. For example, put your phone in another room.   
• Develop if-then statements. Use your observations to create new scripts and rules for yourself. "If I notice I’m busy cleaning my apartment when I should be working on a paper, then I’ll check my calendar to see when I’ve scheduled time for cleaning." "If I’m distracted at home, then I’ll leave my apartment and work outside."
• Build a plan. Set clear goals and use a weekly schedule and to-do list to stay organized and stay committed to completing your tasks. If needed, leave notes about why it’s important to complete the task when you schedule it and the cost of procrastinating.

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How to Focus on Homework: Good Ways to Beat Procrastination

Dealing with homework doesn't have to be an uphill battle. The tips in this article will help you avoid distractions and stop procrastinating, making your study time more useful. You'll be better able to finish homework and do better in school, no matter if you're working on homework for math, science, or any other class.

Tips to Focus on Homework and Stop Procrastinating

Doing homework can be tough when there are a million things that can distract us. But learning to focus and not procrastinate is really important for doing well in school. Let's look at some helpful tips to stay on track and finish homework without too much trouble.

How to Focus on Homework

Focusing on schoolwork isn't always easy, but if you try the right things, you can do it. These tips will help you make a good place to study and get in the right mindset so you can focus on school work better:

Tip 1: Exercise First

Before you start studying, try to move your body a bit. Research shows that exercises that get your heart pumping help your memory and thinking. A short 15-minute run, bike ride, or even dancing can wake up your brain, making it easier to focus on school work.

For example, Sarah, who's in 10th grade, found that doing jumping jacks for five minutes before studying helped her pay attention better to her math homework.

Tip 2: Make a Schedule

Having a regular schedule is really important when working on homework. Try to make a daily plan that sets aside specific times for each subject. This helps train your brain to know when it's time to study, making it easier to focus.

How to Make a Schedule:

• Use a planner or phone app to plan your week
• Include all your activities, not just school stuff
• Be honest about when you have energy and what you like
• Try to stick to your schedule as much as you can
• Change it when you need to

Doing the same thing each day helps a lot. Try to do homework at the same time and place every day to make it a habit. 

For example, Tom, who's in 11th grade, found that studying from 4-6 PM every day in his home office really helped him get more done.

Tip 3: Be Prepared

Get everything you need before you start. This means your textbooks, notebooks, water, and snacks. Having everything nearby stops you from having to get up and look for things, which can make you lose focus.

Helpful tip: Make a homework kit with all your important stuff. This way, you can quickly grab it and start working, whether you're at home or the library.

Tip 4: Have a Study Space

Make a special place just for studying. It doesn't need to be fancy — a quiet corner with a comfortable chair and good light can work well. The important thing is to keep your study space separate from where you relax, which helps your brain know it's time for focusing on schoolwork when you're there.

Emily, who's in 9th grade, turned a small closet into a cozy study spot. The small space helped her avoid distractions and focus better.

Tip 5: Get Rid of Things That Distract You

Find and remove things that might distract you. This often means putting your phone in another room or using apps that block social media when you're studying. Studies show that even when your phone is silent, notifications can make it hard to focus and cause you to make more mistakes in your work.

A study by the University of California found that it usually takes about 23 minutes to fully focus again after you get distracted. That's a lot of time you can't waste when doing homework.

Tip 6: Take Notes

Writing notes by hand can help you remember things better. Use colorful pens, draw pictures, or make mind maps to use more of your senses while studying. This way of active learning can help you understand and remember information better when working on homework.

Try the Cornell Note-Taking System: Split your page into three parts - a small left column for questions, a big right column for notes, and a bottom part for summaries. This method helps organize information and makes it easier to review later.

Tip 7: Take Breaks

Taking regular breaks is important to stay focused. Try the Pomodoro Technique: study for 25 minutes, then take a 5-minute break. After doing this four times, take a longer 15-30 minute break. This method can help you stay fresh and not get too tired.

Alex, a senior, really likes this technique. He found that his ability to focus on school work got much better when he started taking planned breaks instead of trying to study for hours without stopping.

Tips to Stop Procrastinating

Tip 1: give yourself rewards to stay motivated.

Make a reward system for finishing tasks. For example, let yourself do 15 minutes of something you like after finishing an assignment. This positive reward can make working on homework more appealing.

Jessica, a sophomore, made a "homework bingo" card. Each finished task got her a square, and when she filled a line, she got a special treat like watching an episode of her favorite show.

Tip 2: When You Get Bored, Get Up and Move

If you find your mind wandering, take a short active break. A quick stretch, a walk around the block, or even a short dance can give you new energy and help you focus on schoolwork again.

Research done by the University of Illinois found that short breaks from a task can really help you focus on that task for longer periods.

Tip 3: Talk to Your Guidance Counselor

Don't be afraid to ask for help if you're having trouble focusing on school. Guidance counselors are trained to help students with school challenges and can give you personal tips to improve how you study.

Many students find that regular talks with their counselor help them stay on track and motivated.

The Bottom Line!

Learning how to focus on homework and how to stop procrastinating homework takes time and practice. By using these tips, you can make a good study environment and develop habits that help you do well in school.

Remember, everyone is different. Try different strategies to find what works best for you. If you keep trying and use the right approach, you'll be able to stop putting things off and do well in your studies.

Aithor can be a helpful tool in your school journey, helping you organize your thoughts and make writing easier. Aithor can help you focus more on understanding ideas and less on the mechanics of writing, which can improve your ability to stay focused on school work.

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How to Stop Procrastinating

What is procrastination, what causes procrastination.

• Revenge Bedtime Procrastination
• Negative Impacts
• How to Overcome

Frequently Asked Questions

Procrastination is characterized by delaying work on a task that requires completion. While it’s not a mental health disorder, procrastination can cause psychological distress. Frequent procrastination may negatively affect your personal, school, or work lives.

This article will discuss the types of procrastination, what causes them, the negative impacts, and how to overcome procrastination.

Procrastination is when a person delays a task or puts something off until the last minute or even past the deadline. 

Procrastinators will often do other tasks in advance of starting or returning to a task or commitment they're avoiding. For example, if there’s a difficult conversation to be had at work, procrastinators may take on other tasks to avoid the anticipated discomfort.

Impending deadlines may prompt procrastinators to check out on social media until the last minute or to do menial household activities like sweeping and washing floors, or other tasks they’ve been procrastinating doing for longer, like answering emails.

One estimate from 2010 claims that 20% of U.S. adults are procrastinators. Estimates may be higher today due to the ever-present distractions of technology and social media. 

Types of Procrastination

Identifying what type of procrastinator you are is the beginning step in changing your behavior. There are six types of procrastination based on the main perceived issue causing the behavior:

• Perfectionist : Has high standards and fear of not meeting expectations and puts off work because they fear they won't do it correctly
• Dreamer : Has big goals but no plan for success
• Worrier : Fears change, has worst-case scenario thinking, and resists risk-taking
• Defier : Promise-maker with poor follow-through and many excuses or reasonings for not doing the task
• Crisis-maker : May unintentionally or intentionally create chaos at the last minute to delay work
• Over-doer : Has unrealistic expectations of what can be achieved and lacks priority-setting abilities

While everyone’s reasons for procrastinating are unique, there may be a common element of fear and perfectionism motivating procrastinating behavior. Perfectionism makes a person want to do every task flawlessly, which becomes a block to getting things done and leads to procrastination.

Procrastination is also associated with higher levels of anxiety and depression.

Anxiety and Procrastination

Anxiety is defined by symptoms like intrusive thoughts, excessive fear and worry, and physical symptoms. All of these can impact a person’s ability to follow through with impending tasks and meet deadlines.

What Is Revenge Bedtime Procrastination?

Revenge bedtime procrastination is when a person sacrifices sleep for staying up later and doing whatever they didn’t have time to do during the day. This may include scrolling through social media, watching television past bedtime, or so close to bedtime that it disrupts your total sleep.

This isn’t the same as truly unwinding or relaxing because this type of procrastination quickly adds to sleep deprivation, which is directly associated with mental distress and disorder, including depression.

What Is the Negative Impact of Procrastination?

Procrastination doesn’t do anyone any favors. It can create problems beginning in your school years, when you may delay deadlines, project management, and follow-through. Studies have shown that the earlier an assignment is submitted (indicating less procrastination), the higher the academic achievement.

Other negative impacts of procrastination are:

• Increased risk for anxiety and depression
• Low self-esteem
• Increased stress
• Poor impulse control

Putting things off you eventually do anyway also takes energy and time. Avoiding tasks doesn’t make you stop thinking about them or worrying about them. 

How to Overcome Procrastination

Procrastination is a learned behavior, and it can be unlearned. A good place to start is to acknowledge that you’re procrastinating. Once you recognize this behavior in yourself, you can figure out what's causing you to procrastinate and change it.

Ways to overcome procrastination include:

• Identifying the role of procrastination in your life
• Making time for time management
• Breaking up large projects into smaller tasks
• Finding productive reasons to keep working on tasks and commitments
• Keeping your goals realistic and reassessing goals and strategies as needed

Procrastination may stem from many factors, including an underlying mental illness or perfectionism. People who want to stop procrastinating can do so by assessing from where the problem arises and working to develop new coping methods.

A Word From Verywell

Everyone procrastinates from time to time. If constant procrastination is disrupting your life, it may be time to look at what's causing you to procrastinate. Whether it's being caused by perfectionism or an underlying mental health issue, there are plenty of ways to stop procrastinating and live a better life.

No. However, mental disorders such as anxiety disorders, OCD, ADHD, or eating disorders may include procrastination as a symptom. Knowing where the behavior stems from is important in helping you change these patterns. 

Procrastination looks like avoiding a task, doing other tasks to distract from the current task, or making excuses. If you keep avoiding a task at all costs, you're procrastinating.

No. Procrastinators may try to justify their behavior by suggesting the act of putting things off somehow makes them more efficient or that they work better under pressure, but research suggests no one benefits from procrastination. It’s best to avoid procrastinating.

Steinert C, Heim N, Leichsenring F. Procrastination, perfectionism, and other work-related mental problems: Prevalence, types, assessment, and treatment—a scoping review . Frontiers in Psychiatry . 2021. doi:10.3389/fpsyt.2021.736776

American Psychological Association.  The psychology of procrastination: Why people put off important tasks until the last minute . April 5, 2010.

Indiana State University. Types of procrastination . 

Limburg K, Watson HJ, Hagger MS, & Egan SJ. The relationship between perfectionism and psychopathology: A meta-analysis . Journal of Clinical Psychology . 2016; 3 (10):1301–1326. doi: 10.1002/jclp.22435

Steinert C, Heim N, Leichsenring F. Procrastination, perfectionism, and other work-related mental problems: prevalence, types, assessment, and treatment—a scoping review .  Front Psychiatry . 2021;0. doi:10.3389/fpsyt.2021.736776

American Psychological Association. Anxiety .

The Sleep Foundation. What is revenge bedtime procrastination?  

Jones I, Blankenship D. Year two: Effect of procrastination on academic performance of undergraduate online students . Research in Higher Education . 2021;39(1-11).

McClean Hospital. Why you put off things until the last minute .

Princeton University’s McGraw Center for Teaching and Learning. Understanding and overcoming procrastination . 

By Michelle Pugle Michelle Pugle, MA is a freelance writer and reporter focusing on mental health and chronic conditions. As seen in Verywell, Healthline, Psych Central, Everyday Health, and Health.com, among others.

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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Procrastination

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

Posted March 13, 2013 | Reviewed by Devon Frye

• What Is Procrastination?
• Take our Procrastination Test
• Find a therapist near me

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

1. Procrastination due to your working memory being overwhelmed.

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

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

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

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

2. Procrastination due to intolerance of uncertainty.

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

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

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

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

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

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

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

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

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

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

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

5. Procrastination due to predicting a negative outcome.

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

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

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

6. Procrastination due to an uneven cognitive profile.

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

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

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

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

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

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Global Cognition

Teach your teen how to stop procrastinating homework (without nagging).

by Winston Sieck updated September 18, 2021

“Trust me?”

You send him off to school. Drive him to soccer practice. Then there’s dinner. And, you know, a little TV.

Says he’s getting homework done. But there doesn’t seem to be that much. Gets it all done in school . Hmm. Trust me . Hmm.

You want to trust him. You don’t have time to review each assignment. And that’d go over like a lead balloon, anyway. Nagging is out. Major hassle. Tiny return.

But when the grades come back, you know you’ve got to do something. Trust me didn’t work.

You might think that getting things done has to do with grit or simple hard-nosed discipline. That he’ll wake up and do it, or he won’t. But this is far from the truth.

He’s got to learn how to stop procrastinating homework.

You can’t manage his time for him anymore. But he still needs support.

Supporting him to get his work done simply requires that you teach him a few study tips and time management techniques. Teach him how to stop procrastinating homework, rather than trying to manage his time for him.

It’s much easier because you coach him on tools and processes, without getting into the nitty-gritty of his business. This is a central idea of our study skills course .

The procrastination cycle affects us all (or “It’s not just you, kid”)

You know what I mean by the procrastination cycle, right?

Say your son has a tough homework assignment. About geometry theorems. It seemed pretty complicated in class. He doesn’t get it right away, so he decides to put it off.

Later that evening comes. He puts it off again. Until tomorrow and then to the next day. Now he’s feeling like he really doesn’t know what’s going on in class. More assignments begin to slip, and class is less fun every day.

He’s walking around with an uneasy feeling that he’s not going to do very well in this course. And feeling like that, it becomes easy to procrastinate his homework even more.

Procrastination is a beast that feeds on itself.

And you’ve met that beast yourself, haven’t you?

It shouldn’t be too hard to feel some empathy. Procrastination haunts us all.

Can you think of a time when you didn’t feel very motivated to study (or work)? A time when you were sorely tempted to put off the task until later? My guess is that you don’t have to think that far back.

What was it about the task that gave you an itch to procrastinate? Did it seem too difficult, boring, or just tedious?

How did it turn out? Did you break the cycle, or did things get worse and worse?

You’ve got a story about procrastination. Think it through. Get it straight in your head.

Now, tell your teen all about it.

Don’t worry if it turned out badly. It’s fine to show a little weakness. We’re all humans here.

My kids love and remember stories of my failures best.

The point is to empathize with your teen’s struggle. Show him that you really do know what it’s like.

Get momentum and spiral up

We all face the procrastination beast at one time or another. Yet, you have the benefit of experience. To get where you are now, you’ve figured out a few ways to overcome it.

You may not have them on the tip of your tongue, but they’re there. You’ve internalized your tricks. They’ve become part of your habit.

It’s time to bring them back to the forefront of your consciousness so you can pass them on.

Need some help?

Here are four ways to overcome procrastination. Share these tips with your teen.

• Nip procrastination in the bud . Recognize this cycle early on, and imagine where it will lead you. By acting early, even if just to do a little, you can avoid the downward spiral.
• Set small goals to focus on , rather than on a big task that seems like too much. Break the assignment or study activity into little pieces. Congratulate yourself as you finish a small task. Making a little progress will help increase your motivation to do some more.
• Make a deal with yourself . Promise yourself a reward for finishing the task, or a reasonable chunk of it. Tell yourself that you’ll watch some TV, listen to a song you like, or call a friend after you are done.
• Concentrate on the most recent tasks when too much has piled up. Figure out what tomorrow’s lecture is going to be about, or what homework assignment is due next, and put your energy into preparing for those. This way, you can enjoy a small win of a more positive class experience, because you understand what’s being said a bit better and have turned in a more complete assignment on time.

Which of these have you used? Maybe at work, instead of school. Do they jar your memory for other tricks you use?

The harsh truth about how to stop procrastinating homework

We all have trouble with procrastination. At least now and then.

It’s the same for your teen. And he’s had less practice handling it. He hasn’t picked up all the tricks you’ve come across for working through the sticky spots.

How can you help him get his tedious, daunting tasks done?

Not directly, at least. He’s got to learn to get himself unstuck.

But you can talk with him about procrastination. Empathize with his struggles.

You’ve know you’ve been there.

Think about what works for you.

Share your tips for getting things done (even when you don’t feel like it).

Image Credit: dichohecho

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About Winston Sieck

Dr. Winston Sieck is a cognitive psychologist working to advance the development of thinking skills. He is founder and president of Global Cognition, and director of Thinker Academy .

Reader Interactions

March 15, 2017 at 7:31 pm

Hi, I am a mom of a 13 yrs old, my son is a great kid, at everything he does. Somehow, regadless of his procrastination he always comes out of it either withan A or winning his science proyect. He is really good at writing (he does not get it from me,☹️) he reads 10-12 grade books, plays the guitar and violin, He loves music… He was just accepted at advance orchestra and he swims 3 hrs a everyday. But, I dont know if it is me or what, but it makes me lose it and I get so angry at him when I find out he procrastinate his work or projects. I feel he is ignoring his own capacities not just to have an “A” or get second or third place on his science projects, it angries me he could have done it better, not just to pass the test or finish the project, but to really leaves us all with something he can really blow our minds…. am I been to harsh on him? how can I help him to see that? or should I be the one who changes?

May 13, 2017 at 4:48 am

Read what you have written …the answer is within. Ask yourself is it procrastination or is he time starved ? To be good at one thing requires time, to be good at a multitude of things takes even more time.

April 4, 2020 at 3:41 am

Hi my son has just turned 13, he has started his homeschooling this year and it’s his first experience in homeschooling. He procrastinates all his chores a lot, be it be assignments or daily chores. At the end he gets very frustrated because of his unfinished tasks. Please can I request you to help me so I could help my child overcome his problem.

April 11, 2020 at 3:57 pm

This is all about my brother! His attitude to homework is hard to describe. And we have a constant struggle over it. And also misunderstandings and resentments. As a person who loves to learn, I can’t figure out how he can avoid homework all the time. I mean, I’m not a study fan, but I like the process of learning. I mean, he’s not interested in anything but computer games. I’ll try to find an approach to it using your advice. Because he needs to learn to be independent and of course to develop his cognitive skills.

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Discussion and support for sufferers and loved ones with anxiety conditions. Please look over the rules before posting to the subreddit.

I'm scared to do homework and I procrastinate

I have posted about similar topics before but I am not sure what is up with me. Whenever there is homework or something to do that needs me to be productive or spend a lot of time doing, I get very anxious. My anxiety is just going off the charts and the fear of doing the task makes me procrastinate to the point where I just don't do it or put minimal effort. I thought I will just get over it and I will do it but even when I take the initiative and start doing the work I get scared very easily and then I take "breaks" but really I am avoiding it. What do I do? I don't want to fail my classes and fail in highschool and have no future. My grades are fine right now but I know I can do better.

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Breaking news, majority of americans admit to procrastinating — and this is what they do to waste time: poll.

It’s official — procrastination o’clock hits at 12:06 p.m. on a Monday, according to new research.

From watching TV and movies (50%), to simply laying in bed (39%) or taking a nap (29%), a survey of 2,000 US adults revealed that procrastination plagues the nation, as 71% of Americans are guilty of procrastinating. 

Still, 76% admit that they feel guilty when doing so.

Another place Americans will turn is to their phone, scrolling through social media to avoid their to-do list (42%). 

The average American spends almost two and a half hours on social media every single day, despite trying to limit their consumption to just under two hours. 

Still, 10% spend between five and eight hours scrolling and 18% don’t even attempt to try and limit their social media time.

Taking that a step further, half of Americans agree that their phone is like a fifth appendage and are only inspired to put it down for family dinners (50%), special events, such as birthdays or weddings (35%) or dates (22%).

Aside from social scrolling, respondents are also putting off tasks by playing video games (22%) and calling family and friends (19%).

This may be why 28% admit that their phone is usually the main reason why they aren’t getting things done.

Conducted by Talker Research on behalf of Dave’s Killer Bread, results also found that respondents would also rather grab a bite to eat (33%), go for a walk (30%) or drive (20%) or simply do nothing (31%) than tackle their to-do list.

Many can be swayed to start crossing items off if they’re expecting friends or family (30%) or have the perfect snack (17%) and playlist (17%).

Another 34% are likely to “gamify” their agenda, and reward themselves with a snack (30%) or quick social media scroll (25%) upon completing a task. 

Others are likely to enlist the rest of the household (14%) and will stage a competition with one another (19%) or pretend they’re on a gameshow (14%).

“Tackling your to-do list isn’t always the most exciting part of the day, and with so many distractions, it’s easy to find ourselves procrastinating,” said Jillian Cohn, Director of Brand Management for Dave’s Killer Bread. “The good news is that something as simple as an energy-boosting snack or your favorite playlist can improve your mood and motivation. Incorporating these small pleasures into your day can transform your approach to getting things done.”

When asked the smallest or strangest things they’ve procrastinated, Americans outlined scenarios such as, “washing my hair,” “using the restroom,” “trimming my toenails,” “taking out the trash” and even “making a phone call.”

Regardless, 70% find that they’re able to cross more things off their to-do list when they’re alone than with help from others.

And another 55% even admit they’re more likely to put things off if they’re hungry.

But when it’s all said and done, almost one in five (19%) find that the tasks they’d been putting off always take a shorter amount of time than expected.

“Even the smallest tasks can sometimes feel overwhelming, and that’s perfectly normal. It’s important to be kind to yourself and celebrate your wins, no matter how big or small,” Cohn added. “Whether you’re tackling your daily tasks or taking a much-needed break, a tasty and nutritious snack can be just what you need to recharge and keep you on track.”

WHAT WOULD AMERICANS RATHER DO THAN THEIR TO-DO LIST?

• Take a nap – 39%
• Visit with family and friends – 33%
• Grab a bite to eat – 33%
• Do nothing – 31%
• Go for a walk – 30%
• Go shopping – 28%
• Go for a drive – 20%
• Work out – 16%
• Catch up on work – 10%

Survey methodology:

Talker Research surveyed 2,000 general population Americans; the survey was commissioned by Dave’s Killer Bread and administered and conducted online by Talker Research between July 19 to July 22, 2024.

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