14 Escape the Procrastination Trap

What is procrastination?

Definition: To delay an intended course of action despite expecting to be worse off for the delay.[1]

Why do we procrastinate?

We procrastinate for a variety of different reasons. The first step in tackling procrastination is to do some self reflection – without judgment – to figure out why you might procrastinate.

General Reasons for Procrastination

People procrastinate for a variety of different reasons:

  1. Not being sure of how to do something. If a task seems difficult, or you’re not sure how to complete it, it’s natural to avoid it.
  2. Lack of motivation. If a task doesn’t interest you, you might prefer to work on something else that’s more interesting.
  3. Fear of not doing the task well. Trying hard at something and failing might seem worse than failing because you didn’t try. Often a root cause of this type of procrastination is perfectionism.
  4. Fear of success. Some people fear being too successful, because the result of this success is that people will expect more of you the next time.

Identifying the reason(s) you procrastinate can help you find a solution.  Here are some suggested solutions for the causes mentioned above:

Table: Procrastination Reasons.[2]
Reason
 Strategies
  • I’m not sure I know how to do it
  • I’m not interested / motivated
  • Choose to “just do it”, and treat yourself to guilt free time after it’s done.
  • Consider how continuing to dread the task is taking away from future enjoyment of other things.
  • Consider if your attitude towards things that are uninteresting is preventing you from finding the motivation you need.
  • Consider how the task relates to your long-term goals. For example, maybe the course is not interesting to you, but you need to pass to finish your program and get a job in the area that interests you.
  • I’m afraid of failing/ I’m afraid of success
  • Consider if you have unrealistic standards for yourself.
  • Set realistic goals.
  • If you need more support, consider talking to a Student Advisor or Counsellor. (NSCC Office 365 login required)

Getting Started

Stopwatch with 25 minute interval
Imaged Credit: Rawia Inaim

A key aspect of overcoming procrastination is developing strategies to get started.  Often, committing to complete one small task can be enough to start moving ahead. For example, just taking out your laptop, creating a document, and typing the title can create some forward momentum.

A well-known technique for managing time and to help with procrastination is called the Pomodoro Technique. This technique breaks down your work periods into small, manageable units. Here’s how it works:

  1. Choose the task you want to accomplish.
  2. Set a timer for 25 minutes – no interruptions are allowed!
  3. Work until the timer rings.
  4. Take a short break.
  5. Repeat up to 4 times and then take a longer break.

Why the Method Works

The Pomodoro technique can help you:

  • Create forward momentum by committing to only a small, manageable period of work.
  • Develop discipline, work without interruptions, and create awareness of how much time individual tasks take.
  • Reward yourself with frequent breaks, which helps maintain motivation.

Try it!

Take some steps this week to defeat procrastination.

  • Reflect on why you might procrastinate?
    • What is one step you’ll take this week to move ahead with a project or assignment?
  • Try the Pomodoro technique.
    • Did it help you get started and stay focused?
  1. Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133, 65-94 ↵
  2. Adapted from: Oregon State University Academic Success Centre. (n.d.) Six Reasons People Procrastinate. Retrieved from success.oregonstate.edu/six-reasons-people-procrastinate ↵

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