CAMPUS WELLBEINNG AND
SUPPORT SERVICE
Overcoming
procrastination
.
OVERCOMING
PROCRASTINATION...OR...GETTING ON
WITH IT WHEN TIME IS SHORT
For many students, procrastination is an insidious
enemy that can get in the way of their success at
university. It can lead to low self-esteem, anxiety
and...to failure. Procrastination is avoiding things that
need to be done. It has been called “the act of
needlessly delaying tasks to the point of experiencing
subjective discomfort.” (Solomon and Rothblum,
1984).
When we procrastinate, we use avoidance as a
mechanism to deal with our feelings of aversion about
something we have to do. Procrastination is a normal
and common reaction, but it can drastically affect our
ability to get things done.
THERE ARE SOME STRAIGHTFORWARD
STEPS WE CAN TAKE IN ORDER TO
OVERCOME PROCRASTINATION.
FIRST OF ALL, ACCEPT THAT IT IS A PROBLEM.
Think about how you feel when you keep putting off
making a start on an essay and then, before you know
it, you’re facing the reality of too little time to get it
done. You probably feel anxious, stressed; maybe you
beat yourself up and get depressed too.
Better to admit to the problem so you can do
something about it.
Focus on how good you feel after you have
accomplished a task, remember this feeling and use it
as a motivator to work towards.
Feeling stress that procrastination brings or the
positive sense of accomplishment at getting something
done. It’s your choice.
 You can’t see the relevance of the work you have to
do.
 You’re unclear about what’s required.
 You’re afraid of the unknown.
 You lack confidence in your ability to do the work.
 Your mind can come up with any reason you want to
hear to justify procrastinating. Be aware that they are
part of the problem.
THIRD, YOU NEED TO MAKE A COMMITMENT TO
CHANGE, TO MAKING A START.
 Remember, you’re not doing it for anyone else;
you’re doing it for yourself.
 See change as your personal responsibility and one
that will bring you personal benefits.
 Give yourself incentives to change. For example, plan
some small reward for yourself as you complete an
important task...
 Prioritising your tasks
 Breaking your tasks down into manageable pieces.
 Estimating the time it will take to complete a
particular task.
 Making a plan detailing when, where, what you’ll
study and for how long. (Be specific!) Remember
that your study plan must be realistic and that it will
be your responsibility alone to stick to it. Review
your plan regularly.
Making a start is a major problem for a lot of students.
Remember that the longer you put off making a start,
the worse you’re likely to feel about yourself and about
your study and of course, the less time you’ll have to
get your work done. This means STRESS! Who needs
it?
So, finally, here are some motivational questions to
ask yourself:
SECOND, IT’S IMPORTANT TO SEE IF YOU CAN
UNDERSTAND WHY YOU’RE PROCRASTINATING.
 What stops me from making a start?
Your reasons may include:
 What are the advantages of making a start right
now? What are the disadvantages of leaving it until
 You’re setting your standards too high.
 How do I feel about the task I’m putting off?
later?
Therapy. New York, Quill.
 What excuses do I make for not making a start now?
 Where is the evidence that I cannot do the work?
 What are the most important tasks facing me at
present? (If I prioritise them, 1, 2, 3 etc then I can
use this in my statement of intentions.)
 How can I break this particular task down into
manageable bits?
 What reward can I give myself when I finish this
task?
 How can I use my time more purposefully? What
relatively unimportant activities can I avoid?
 Am I willing to commit myself to change?
 Time now to make a start!
If you would like to talk with a counsellor about
procrastination problems, feel free to make an
appointment at The University Counselling Service.
We are located on Level 2 of The Lincoln Building,
C8A. Phone: +61 (02) 9850 7497.
Burka, J., & Yuen, L. (1983). Procrastination. New
York: Harper Collins.
Gaston, J. (1999). Obsession, Perfection and Fear: the
Role of Anxiety in Academic
Procrastination. Paper presented at the First State
Conference of the Australian Association of
Cognitive Behaviour Therapy. Sydney.
Prochaska, J.O., & DiClemente, C.C. (1984). The
Transtheoretical Approach: Crossing traditional
boundaries of change. Homewood: Dorsey Press.
Roberts, M. (1995). Living without procrastination.
Oakland; Harbinger.
Schouwenburg, H. (2004). Counseling the
Procrastinator in Academic Settings. Washington:
America Psychological Association
Solomon, L., & Rothblum, E. (1984). Academic
Procrastination: Frequency and Cognitive behavorial
correlates, Journal of Counseling Psychology, 31(4),
503-509.
REFERENCES:
Burns, D. (2000). Feeling Good: The New Mood
FIND OUT MORE
Macquarie University NSW 2109 Australia
T: +61 (2) 9850 7497
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