Do you find yourself putting assignments off until the last minute? Maybe you bake, clean, or doomscroll just to avoid starting that looming task. If this sounds familiar, you’re experiencing procrastination—the act of delaying tasks that need to be done.

Procrastination is common, and while it might not seem like a big deal at first, chronic procrastination can negatively affect your life. The good news? You can break free from it. As a procrastinator myself, I’ll share some insights and practical tips to help you stop procrastinating and start thriving.

Understanding Procrastination
Procrastination is a learned behaviour, which means it can be unlearned. The first step is recognising it in yourself and understanding why it happens. Ask yourself: What keeps my procrastination going?
People procrastinate for different reasons:

⦁ Fear of failure: Worrying about doing a task “wrong” or not perfectly.
⦁ Unrealistic goals: Setting expectations that are too high to achieve.
⦁ Boredom or stress: Finding the task too dull, difficult, or overwhelming.

For many, the fear of imperfection is a key driver. This mindset can create harmful patterns, such as feeling you’re “not good enough” or thinking you lack effort. When you avoid tasks and realise the day has passed with nothing done, guilt and low self-esteem often follow. This can lead to a cycle that repeats itself, making procrastination harder to overcome.

Picture: Maynooth University Library. The Academic Writing Support centre is located here.

Breaking the Cycle
Procrastination takes as much energy as doing the work itself, but the task remains undone. To break the cycle, try these strategies:

1. Set Realistic Goals
   Big tasks can feel overwhelming, so break them into smaller, manageable steps. For example, instead of writing “Study for biology” on your to-do list, write “Review Chapter 1 notes” or “Read Section 2.1.”
   Avoid overestimating what you can accomplish in a day. Planning to finish an essay section in two hours and immediately start another big task can lead to frustration and avoidance. Start small and celebrate progress. Remember: Doing something is better than doing nothing.
2. Embrace Flexibility
   Plans are not set in stone. Adjust them based on your availability. If something unexpected comes up, shift your tasks around. Focus on completing one smaller task instead of stressing over an unachievable plan.
   Similarly, if you know you’ll have less time tomorrow, tackle a bigger task today. Effective prioritisation can help you stay on track without feeling overwhelmed.

What to Do When You Feel Stuck
Even with a plan, there might be moments when you feel stuck. Here’s how to overcome them:

1. Change Your Perspective
   Look at the task from a different angle. Is there another way to approach it? If you’re still stuck, take a break and seek help.
2. Ask for Support
   Talk to someone you trust about the task. Whether it’s a friend, classmate, or family member, sharing your struggle can help you feel less stuck. Consider working in a study group or alongside a peer. Even if you’re tackling different tasks, the shared environment can be motivating.
   For academic tasks, don’t hesitate to ask for guidance. Tutors, lecturers, or academic advisers are there to help. Asking questions shows you’re invested, and they can often point you toward helpful resources or strategies. There are extra supports on campus available from workshops to overcome procrastination, the Writing Support Centre to study groups hold by societies.

Picture: Student Services Centre. The Student Academic Adviser is found here.

Stay Motivated
Finally, keep your motivation in mind. Why do you want to complete this task? Maybe you want to check it off your list, or perhaps the topic excites you. Motivation can come from big goals or small wins.
Start with easy tasks, like organising your workspace or creating a document template for your assignment. Progress builds momentum. Remember to take breaks and prioritise self-care—you’ll be more productive when you’re rested and refreshed.

Final Thoughts
Procrastination is a challenge, but it’s not insuperable. By breaking tasks into smaller steps, embracing flexibility, seeking help, and staying motivated, you can overcome it.
Good luck with exam season, and don’t forget to take care of yourself. You’ve got this!

Useful Resources:
Help to deal with procrastination
Student Advisory | Maynooth University
Academic Writing Support | Maynooth University