Student Procrastination And How To Beat It

Introduction

Procrastination is a common issue affecting students at all educational levels. But what is it? The word “procrastination” comes from the Latin word procrastinare, which means “to put off until tomorrow.” It describes the human tendency to defer tasks that require effort, despite knowing the negative consequences. It involves avoiding tasks that need to be accomplished, typically due to feelings like anxiety, fear of failure, or a lack of motivation. While student procrastination can be normal at times, chronic procrastination can seriously affect academic performance, mental health, and future opportunities.

This article explores the causes of procrastination among students, how it affects them, and offers practical ways to stop procrastinating. So if you’re a student, or are trying to support someone who is, read on to learn the answer to the question: “Why do students procrastinate?” Knowledge is indeed power, and by learning the causes, you can take action, and secure your academic future, now.

What Percentage Of Students Procrastinate?

So how common is procrastination in students? Procrastination among students has been reported to be quite significant, with studies in the North Americas showing it affects from 50% to 95% of the student population, and the UK rate being around 70-80%. That’s quite high, and it seems it’s especially problematic for university-level students (referred to as ‘college’ in the US). This may be due to the workload, personal pressures, and the newfound independence experienced by this particular demographic. Unfortunately, the freedom experienced by college students is a serious problem with serious consequences for their professional and personal future, which are very much connected. Yes, although the reasons for procrastination in students are varied and complex, they are important to understand because of how procrastination leads to negative outcomes like increased stress and decreased academic success. By understanding why you’re procrastinating, you can take the specific and necessary steps that you need to, to address the issues, and regain control of your academic life, and future success.

Why Students Procrastinate

Perfectionism

So coming to the reasons why procrastination and students seem to go hand in hand, let’s talk about perfectionism. Many students have been socialised to achieve grades between a fail, to a distinction, with a pass and merit in between. This system of grading gears them toward trying to be the best, rather than simply doing their best. Perfectionism is also not helped by others around the individual who may only show pride in the student when they achieve the best scores in the class. So students often procrastinate because they fear their work won’t be “perfect.” and achieve the best mark possible. This need for flawlessness can cause them to delay starting assignments until they feel fully ready, but that time may never come and can create even more pressure and stress as the deadline approaches. So if you’re a perfectionist, remember that perfectionism is a fallacy, especially in academia where the academic judgement of the marker dictates your score. So, if there’s no objective right or wrong – it’s about being good enough not perfect, as only one of these is achievable.

Fear of Failure

It’s important to consider deadline due dates and get started, but for some students, the fear of not meeting expectations or being judged poorly can mean they put off even starting their work. Student procrastination for this reason is a catch-22 because the student may avoid work altogether to avoid facing potential failure. So, for these students, procrastination becomes a coping mechanism – a defence against failure. The irony of course is that they cannot help but fail, or do poorly, or even worse, resort to cheating because they are immobilised by their fear. So, if you recognise this as a reason for your procrastination, remember, that it is better to try. Don’t overthink it, just start the work because more often than not, starting is the hardest part. Once, you’ve overcome this hurdle, the rest will flow. But, don’t worry, we have you covered, this article will address the how further down – not just the what.

Feeling Overwhelmed

So let’s discuss another reason why procrastination in university students is particularly high compared with other academic groups. At this level, students are faced with large assignments, or what feels like too many responsibilities. These things can make students feel overwhelmed, leading to inaction. This is because when people feel overwhelmed, they are already over their limit, that is, their internal resources are spent. This is why they may not know where to start and therefore delay tasks instead of tackling them step by step. Conversely, they may overdo their strategy, perhaps putting in many study hours but not getting much out of it, only adding to their overwhelm. This is because we can only process so much information in a given time-frame. So when considering the question of why do students procrastinate, we have to understand that student life entails many transition-periods, and with these come new responsibilities. A period of adjustment is needed or overwhelm can occur.

Lack of Motivation

Another answer to the potential question: “Why do I procrastinate homework so much?” might be a very simple one. You feel no motivation whatsoever. “Motivation” comes from Latin and means “to move.” Motivation is the internal or external drive that prompts us to take action, achieve goals, or fulfil needs. It involves both biological, emotional, social, and cognitive forces that initiate and sustain behaviour, helping us persist in our efforts toward a desired outcome. So students may procrastinate if they don’t find the subject interesting or don’t see its relevance to their goals. Lack of intrinsic or extrinsic motivation results in delays and this is a tricky one, but don’t fret, motivation can be developed. You may think it’s something you either have or don’t, but this is not true. Motivation can be honed to help reduce procrastination among students. This will be addressed below too.

Mental Exhaustion

Continuous academic pressure is one of the main causes of procrastination among students. Academic pressure, especially at university level can leave students feeling overwhelmed and mentally exhausted, making them put off tasks because they feel they don’t have the mental energy to complete them. If this sounds familiar, don’t worry, there are always ways to help yourself regroup. It is about taking a step back, making an assessment, and understanding how to tackle things methodically. Remember, you’re transitioning to a new level of work, you may simply need to develop your organisational skills. This will also be discussed in this article. Essentially, it is about being practical and deliberate in your approach. This is all realistically possible, if you put in the effort to learn how. If, after reading this article, you’re still struggling to implement helpful changes, get in touch with your academic support, or contact Phinity, as we offer practical approaches to procrastination.

Insufficient Sleep

People often joke about the amount of sleep teenagers need. But, different age groups tend to need different amounts of sleep. College-level students, who typically fall within the age range of 18 to 25 years need 7 to 9 hours of sleep per night, according to the National Sleep Foundation. This recommendation ensures optimal physical health, cognitive performance, and emotional wellbeing. Some students may need slightly more sleep (up to 10 hours) depending on their personal needs. Student procrastination can occur when students consistently get less than 7 hours as this can have negative effects on concentration, mood, and overall health. Yes, poor sleep negatively impacts cognitive function and productivity. This may be why when students are sleep-deprived, their ability to focus and tend to their academic responsibilities is diminished, and they procrastinate. This demonstrates why sleep is an important aspect to prioritise if procrastination is a problem for you, and your sleep is sub-optimal.

Poor Nutrition

When you started reading this article, you may not have considered poor nutrition as being one of the reasons why students procrastinate, or perhaps you did but did not realise just how important nutrition is for academic success. Indeed, what we eat affects us not just physically, but mentally and emotionally too. This is because we require certain nutrients, in the way of vitamins, minerals, and fats to help us function. These nutrients affect our body’s production of certain neurotransmitters and hormones, which impact energy, mood, and cognitive function. Indeed, the mind-body connection is becoming increasingly apparent as we learn more about their symbiotic nature. So, naturally, diet impacts energy and concentration which are necessary for academia. This means that when students consume unbalanced diets or skip meals, they may feel sluggish and lack the energy needed to tackle assignments. They will also be less resilient toward the emotional and mental strain they experience.

Chronic Stress

We cannot look at the reasons for procrastination in students without considering stress. Stress is a natural part of life, think of the bamboo. The bamboo bends and is flexible. When the wind blows (or stress comes), the bamboo can handle it, it simply bends with the wind and then returns to its original position. But what happens when stress is ongoing? The stress builds, and the wind overwhelms the bamboo, it can snap! Yes, cumulative stress compounds and is no longer manageable. This can cause students to feel overwhelmed and unable to prioritise academic tasks effectively. They may instead procrastinate as a way to temporarily escape the pressure. Thus, it becomes important to consider stress management techniques and the reasons the stress occurred. This section has reviewed the causes of procrastination and students’ difficulties with it. With all of these potential causes, it is easy to see why procrastination is so prevalent.

Examples Of Student Procrastination

So we’ve offered some reasons for the question: “Why do students procrastinate?” Next, we look at some examples so you can recognise procrastination. These examples will explain what procrastination looks like and as we know procrastination affects all student populations, so whether it’s procrastination in university students, or you’re a high school student, you’re likely to procrastinate at some point. When looking at the below examples, consider if you can relate to them. If so, it’s not a bad thing. It’s good that you’ve established you’re procrastinating. Now you can understand why (having reviewed the above causes), and then refer to the strategies offered in this article.

Examples of procrastination may include:

• Putting Off Studying Until the Last Minute: You may wait until the night before an exam to start studying, which often leads to inadequate preparation and lower performance.
• Delaying Starting Assignments: You might wait until the deadline is too close before beginning a project or paper, causing unnecessary stress and rushed work.
• Skipping Classes or Tutorials: Avoiding attending lectures or tutorials, thinking you’ll catch up later, often leads to falling behind and feeling overwhelmed.

How Does Procrastination Affect Students?

Bad Grades

Why is procrastination bad for students? Well, students are tasked with a very specific purpose, to train and gain qualifications in a specific discipline, but not just this, to learn and develop in their chosen area. Procrastination results in poor preparation rushed work, and missed deadlines, which negatively impacts academic performance and leads to lower grades. This is the antithesis (no pun intended) of the aims of a student. So if you’re affected by student procrastination, you have to find ways to resolve the issues as soon as possible, otherwise, you may find yourself feeling resigned and this will not serve your academic and professional aspirations.

Frustration

So we know much about why students procrastinate, but what are the effects of procrastination? Another one is frustration. If you continuously put off tasks, it will lead you to a one way street of frustration and dissatisfaction. This is because of the regret or guilt that many students tend to feel because they do not start their work earlier. This leads to that overwhelming feeling because of all the building responsibilities, which adds further pressure. As you can see, and maybe, you know from first-hand experience, procrastination can create a very vicious cycle that can keep you feeling stuck.

Health Issues

So frustration, anxiety, and other emotional impacts are consequences of procrastination, but did you consider that chronic procrastination can also lead to physical health problems too? This connects to the mind-body link we touched on earlier. Procrastination increases stress, disrupts sleep, and encourages unhealthy coping habits, any of which can have serious effects on physical health. This is why ongoing procrastination and students are a problematic mix. Think of it like a domino effect: once the cycle starts, it’s hard to stop, and the consequences can quickly escalate, impacting both your body and mind, as well as your future prospects.

Anxiety

Stress and anxiety can be the causes of academic procrastination, but they can also develop or escalate because of it. Yes, procrastination contributes to anxiety, especially when deadlines approach and the student feels unprepared and even more pressured due to time constraints. This can escalate into severe anxiety problems if procrastination is not addressed. So if you’re wondering: “Why do I always procrastinate my homework?” look to the strategies in this article to help you take action and reduce anxiety. Otherwise, there is a very real risk of increased anxiety, which can be even more debilitating.

Missed Opportunities

We’ve all heard the term ‘FOMO’ or fear of missing out, often linked to social media and the ability to view others’ carefully curated and staged lives. When it comes to procrastination, however, this fear is not irrational—it’s quite legitimate. Student procrastination is so serious that it can cause students to miss valuable opportunities like internships, scholarships, and involvement in extracurricular activities, all of which affect future prospects and a sense of inclusion. Additionally, there is the regret that comes from looking back on wasted opportunities, further contributing to feelings of anxiety and disappointment.

How To Stop Procrastinating In College

Now that you know all about student procrastination, including the reasons for procrastination in students, we will look at how to beat procrastination.

Improve Your Planning

When we think about the question of: “Why do students procrastinate?” If the answer for you is to do with planning, you’re lucky. Indeed, earlier, it was mentioned that organisation may be your Achilles heel. If this is the case, it’s possible that this is just about time management. There are some very simple ways to get around this practical issue. You could, for instance, use a planner and break down assignments into smaller tasks, using your planner to track deadlines. Sometimes, I have helped my clients do this. They may use the planner to plan to write a certain number of words each day, or focus on specific sections of an assignment on particular days. This means rather than looking at the summit of the mountain, they’re focusing on one outpost at a time, climbing up, day by day. A planner will help you to set focused goals and avoid feeling overwhelmed by the enormity of projects. Another important way to get better at planning is to set priorities. This simply means to identify and prioritise tasks based on urgency and importance. By focusing on high-priority tasks first, you can reduce procrastination, and pressure, and keep on track.

Improve Your Environment

If you want to avoid procrastination but the problem is your environment, then some things may need to be addressed. It’s necessary to take stock – an inventory of possible distractions. For example, this may be video games. If this is the case, you may need to pack the console away or leave it with someone you trust until you’ve achieved your deadlines. Other distractions might be things like phones or noisy roommates. Again, these will need to be addressed, and this entails a certain level of discipline. A quiet, organised workspace helps maintain focus so you may need to put your phone away until certain tasks are complete, and agree to socialise at specific times. You can even create a reward system, something like doing your planned academic tasks and then treating yourself to some time on your phone or games console, or some social time with friends. You must create a routine so that you can establish a regular study schedule. This may feel unappealing but if you do this, the reward will feel even more rewarding. Remember, it’s not about an all-or-nothing approach, you can have your cake and eat it, you just have to do each in their own time. Consistency makes studying a habit rather than a task, reducing the tendency to procrastinate.

Change Your Approach

So another reason why students procrastinate is because of their approach. They do the planning, and the environmental tweaks but they still don’t seem to get much done when they’re sitting in front of the laptop. This may be due to the way they study. Something I have personally found useful and which I often recommend to my clients is the Pomodoro Technique, a time management method that helps you stay focused and productive. Here’s how it works:

Choose a task you want to work on. Set a timer for 25 minutes and work on the task without any distractions during that time. These 25 minutes is called a “Pomodoro.” When the timer goes off, take a 5-minute break. After four Pomodoros (i.e., four 25-minute sessions), take a longer break of about 15 to 30 minutes. This technique helps you break tasks into smaller, manageable chunks and keeps your brain fresh by alternating between focused work and short breaks. This way of working in short, focused bursts, followed by a short break makes long tasks more manageable and helps avoid burnout. You can also use the rewards mentioned earlier with this technique. For example, after studying for two hours, treat yourself to a favourite snack or activity.

Increase Your Energy and Motivation

So if the reasons why students procrastinate have not been adequately addressed in this article, for you, it may be because your reason relates to energy and motivation. There are ways that you can increase these and they may sound too much effort but please bear with me. One way is to exercise regularly. This is because physical activity boosts energy and focus, making it easier to tackle tasks. Incorporate regular exercise into your daily routine and you will improve energy levels and gain motivation due to the release of certain hormones that are produced through exercise. It is also important to stay hydrated and eat nutritiously, as previously mentioned. By maintaining a healthy diet and drinking plenty of water you will be addressing your nutrition. This supports concentration and productivity, reducing the urge to procrastinate. The student population is often ribbed for their lack of focus on their food choices, who would have thought though that procrastination among students could be affected by a lack of good nutrition? These things don’t have to feel like a chore either. You can enjoy food prep, cooking, and exercise, making them into social activities with your housemates, or taking turns to cook for each other.

Change Your Mindset

So we’ve established that procrastination and students go together like coffee and crème, another reason for this is to do with mindset, which can lead to procrastination. This one is possibly one of the more trickier ones to fix in the long term, but that doesn’t mean it’s not possible. For example, if the reason you procrastinate is nothing to do with scheduling time and planning, but rather with negative thoughts, you can learn to challenge them. For instance, you can learn to address and change thoughts like “I can’t do this” or “It has to be perfect.” Replace them with positive affirmations, such as “I can break this down into smaller steps” and use the tips already mentioned to help you. Another way to change your mindset from a pessimistic one to a more balanced one is to use visualisation. This means that just as your pessimistic belief that you will fail affects procrastination, so too can the visualisation of success, offer a positive self-fulfilling prophecy. So picture yourself completing tasks successfully. Visualise positive outcomes like handing in your assignment and receiving a good grade. This can motivate you to begin and complete tasks without delay.

Final Thoughts

This article looked at procrastination and students, including the causes of procrastination among students and answered the question: “Why is procrastination bad for students?” – however, the points in this article also apply to procrastination in other life domains. Indeed, procrastination is a very common and serious problem for students and others, especially when we consider how it can impact future aspirations and life quality. It should not be taken lightly. It’s hoped that the tips in this article will help you reduce and eliminate procrastination. But, if you need some help along the way, feel free to get in touch for some one-on-one support so you can take back control and live the life you aspire to.