How to Overcome Procrastination?

My Story

Procrastination is a universal issue that I’m sure everyone has had to deal with at least once. The effect it has had on each person depends on their level of responsibilities, the goals they hope to achieve, and what expectations people have of them. The pressure on students in primary and secondary schools was relatively mild and steadily increased each year. I did pretty well and wouldn’t have described myself as a slacker, but, in retrospect, the tendency to procrastinate was there. 

Definition

The Cambridge Dictionary described procrastination as “the act of delaying something that must be done,” usually because it is “unpleasant or boring”. And that was my approach to those subjects that I found uninteresting or too tedious. Luckily, I was a book nerd who enjoyed learning and had the flexibility to choose whichever subjects interested me in high school. Add to that the relatively low-pressure environment in comparison to university. For the few topics I could not care less about, I depended on the stress induced by deadlines to power my way through assignments.

Fast forward to my first year at university, all my flaws with studying and issues with procrastination tripled. I couldn’t overlook them anymore. A missed assignment, low test grade and a failed exam had much more weight. I’d have to pay to re-sit exams, repeat a course, or mess up my career goals. But those thoughts alone were not enough for me to stop procrastinating. Therefore, I began researching the causes of procrastination and how to stop it. These are my findings.

Causes of Procrastination

1. No motivation

This low motivation can be due to several factors, namely: lack of interest, no urgency, and low energy levels. Motivation, however, can be cultivated despite these factors.

Solution: Make the topic or assignment you’ll have to study/do relevant to you. You can read an eye-catching article or video about it to spark your curiosity. Then identify points mentioned that you’d like to explore or relate to you. Lastly, set a personal goal connected to the topic or assignment, e.g., “I want to learn the proper donning and doffing technique to reduce cases of surgical wound infection.”

Regarding the lack of urgency, set a personal deadline earlier than when the project is to be submitted or the exam date. It creates a false sense of urgency and mitigates procrastination. And don’t forget to get 6-8 hours of sleep because a sleepy head can’t focus when doing hard work.

2. Fear of failure and Perfectionism

   
   

No one wants to get a horrible grade on a project or test. So a person might take longer to complete the project because it’s not good enough, but then you miss the deadline. Or the fear of failure cripples your ability to focus on studying, fills your mind with every worst-case scenario, and before you know it, hours have passed, but you studied nothing.

Both perfectionism and fear of failure come from a place of feeling inadequate. They both result in you stalling or accomplishing nothing. But by failing to prepare, you prepare to fail.

Solution: Acknowledge that your inaction will result in definite poor results or failure. But trying has a greater possibility for success. Try to get out of your head and receive outside opinions on your project to better gauge what needs improvements. Then, after you’ve done everything, you can to improve, decide it is time to stop. Perfection is an unattainable goal, so just do your best. Lastly, work on your academic confidence through practice tests and affirmations. View tests, projects and assignments as opportunities for growth, good challenges to develop your skills

3. Underestimation of Time Needed

   
   

Most people misjudge how long they’ll need a finish an essay, study for an exam, or do their part in a group assignment. So, they decide to start on the weekend instead of that evening, only to become overwhelmed that they have too little time left to complete the task. 

Solution: If possible, start doing the groundwork on your assignments the same day you receive the task. Usually, it’s when you start doing the work that you accurately assess how much time is needed for completion. Concerning exam preparation, the best tip is to study consistently months before the exam. Incorporate spaced repetition and practice exams to cement the knowledge in your memory. This prevents cramping, test anxiety and forgetting important information on test day.

4. Analysis paralysis

Investopedia defines analysis paralysis as an inability to decide due to over-thinking a problem. This was a big issue for me. I would become so overwhelmed when I see the numerous topics to study and a long to-do list. I did not know where to start. It was easy to get lost in ruminating on the details and different options, which led to procrastination.

Solution: First, have a timetable in which you allot time for studying each topic, doing assignments, extracurricular activities, etc. This puts each task in a sequential order to eliminate that confusion around “where to start”. Secondly, break down assignments into smaller tasks for 10 – 30 minute durations. As you complete each one, take a 5-10 minute break, then look at the next task. 

5. Poor organisation skills 

   
   

Entering university, especially medical school reinforces the importance of living a timeefficient and organised life. An imbalance between our lives within and outside of the university will cause us to forget deadlines and study poorly. Additionally, having too many commitments outside of school can result in serious time management issues.

Solution: Creating a timetable is also applicable to this problem. Moreover, to combat forgetfulness, set alarms and reminders on your phone, tablet and laptop. You can also have an accountability partner who will check if you are studying, doing assignments and other duties. Lastly, if you have too many commitments, maybe consider removing some.

6. Lack of focus and high distractibility

   
   

Struggling to concentrate on a single unappealing task leads to procrastination. This affects each individual at varying levels. However, it becomes concerning when your time efficiency, studies and ability to finish tasks are affected negatively. High distractibility is also seen in mental illnesses like depression, anxiety disorders, attention deficit hyperactivity disorder (ADHD), bipolar disorder, etc. It can also be due to sleep deprivation and drug withdrawal symptoms. 

Solutions: For individuals with mild to moderate levels of distractibility, first, remove all sources of distraction before you start your assignment or studying. Turn off social media notifications or put your phone out of sight and reach. Secondly, have a routine time and place for university work/study/assignments. This primes your mind to get ready to work. Thirdly, use the Pomodoro technique. Work for a session of 45 minutes, then rest for 15 minutes. Repeat the cycle until you have completed all your studying for the day.

Conclusion

Hopefully, you found one or more reasons and tips that related to you. Procrastination does not have to be a constant struggle once you understand yourself and what ignites productivity in you

Meet Ariel Simmonds

Ariel Simmonds is a medical student in her final year. Her blog is called Candid Pub. It highlights issues specifically for students and young adults. She creates articles sharing insights with hopeful teens and people in their early twenties. Topics are often what she wished she knew before entering university and adulthood. If you're interested and hungry for more check out her blog here! >>> Candid Pub.