Procrastination refers to the deliberate delaying of tasks that must be completed within a specific time frame with the thought, “I’ll do it later.” Procrastination not only pushes tasks closer to their deadlines; it also creates a cycle that profoundly affects an individual’s overall quality of life and psychological well-being. This constant state of delay leads to a backlog of work that needs to be completed and, as a result, inevitably causes individuals to experience negative emotions such as stress, anxiety, and irritability. This vicious cycle further reduces the individual’s motivation to start tasks, reinforcing the behaviour of procrastination.
Academic Procrastination And Its Causes
Academic procrastination is a common occurrence within the intense pace of education and is a fundamental barrier preventing students from reaching their potential. Students struggle to begin or complete academic tasks such as starting to study, preparing assignments, or preparing for exams, and consequently keep putting these tasks off until later. This behaviour can lead to a decline in academic performance and reduced educational outcomes.
The main reasons underlying students’ academic procrastination behaviour are as follows:
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Lack of desire to complete assigned tasks or difficulty in performing them.
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Believing that they have too many tasks and responsibilities, and consequently believing that their success will decline.
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Difficulty planning homework and exam preparation, and therefore leaving tasks to the last minute.
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Having the mindset of “I can’t do it” and avoiding tasks.
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Social media use making it difficult to focus on work.
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Anxiety resulting from wanting the task to be flawless (having a perfectionist mindset).
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Procrastination behaviour becoming a routine.
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Making excuses in case of failure.
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Difficulties arising from having multiple priorities at the same time.
Another important cognitive factor underlying academic procrastination is having a perfectionist mindset. The desire for the task to be flawless creates significant pressure on the individual and, as a result, generates high levels of anxiety. The person constantly postpones starting or completing the task for fear of not being able to meet the high standards they have set for themselves. Furthermore, the tendency to come up with excuses in advance for the possibility of failure has also become part of this procrastination behaviour.
Coping Strategies And Conclusion
How To Cope With Procrastination?
Procrastination is a behaviour pattern that requires effective management and negatively impacts our daily functioning. Before tackling the habit of procrastination, it is crucial to understand the underlying emotional and cognitive processes driving this behaviour. Procrastination often arises not from laziness, but as a mechanism to avoid negative feelings associated with the task (anxiety, distress, or fear of inadequacy).
The following points can be considered to overcome the habit of procrastination:
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Gaining Awareness: First, you need to become aware of your procrastination habit. Once you understand the reasons behind procrastination, it becomes easier to change your behaviour.
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Breaking Tasks Down Into Smaller Parts: When there are too many tasks, it can be difficult to know where to start and feel overwhelmed. Breaking these tasks down into smaller, manageable steps increases motivation. This strategy can also be supported by time management techniques such as the Pomodoro Technique.
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Recognising Your Feelings: Recognising the anxiety and reluctance you feel about a difficult task, without suppressing it, reduces procrastination.
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Managing Time: Setting specific time slots for tasks to be completed increases productivity within that time. This includes preparing a daily to-do list and setting priorities.
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Setting Rewards: Preparing small rewards for yourself after each stage increases motivation.
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Avoiding Distractions: Keeping the work environment simple and turning off phone notifications, for example, makes it easier to focus.
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Being Kind To Yourself: Focusing on improvement rather than perfectionism and accepting mistakes helps to overcome procrastination.
Proactive Approaches And Belief In Self-Efficacy
In overcoming the habit of procrastination, it is critical to adopt proactive approaches rather than merely reactive strategies (seeking solutions when tasks pile up). This involves anticipating potential difficulties before starting tasks and preparing for them. For example, if a student knows a subject will be difficult, instead of leaving it to the last minute, they can start working on it immediately by breaking it down into smaller, manageable chunks. This way, the anxiety arising from the thought of “I can’t do it” is balanced by a sense of control over the tasks.
Another important element in combating procrastination is strengthening self-efficacy beliefs. Self-efficacy is an individual’s belief in their ability to successfully complete a specific task. Recognising previous small successes and constantly reminding oneself of these successes reduces the doubt an individual feels before starting larger tasks. Completing tasks broken down into small parts and then rewarding oneself reinforces this cycle of success and gradually increases the individual’s self-confidence. This is a fundamental step in overcoming the anxiety and fear of failure that lie at the root of procrastination behaviour.
Finally, organising the work environment as a psychological refuge also prevents procrastination. Simplifying the physical environment not only reduces distractions but also creates mental clarity. In this environment, individuals feel less overwhelmed and more focused. Designating the workspace solely for work (i.e., avoiding actions such as eating or checking social media) helps the brain automatically associate that space with task completion, significantly reducing resistance to starting work.
Conclusion
Procrastination is a common behaviour that can limit an individual’s capacity to achieve both academic and personal goals. However, it is possible to successfully combat this habit through strategies such as gaining awareness, breaking tasks down into smaller parts, using time effectively, and strengthening self-efficacy beliefs. It should be remembered that a long journey begins with a single step.
References
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Kadir Has University. (n.d.). Ways to Cope with Procrastination in University Life.
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Girne American University Student Dean’s Office. (2024). What Is Academic Procrastination? How to Cope with It?
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Kaya, N., & Odacı, H. (2019). How Effective Is a Person-Centered Psychoeducation Program on Academic Procrastination? Turkish Psychological Counseling and Guidance Journal.
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Anadolu University. (n.d.). Academic Procrastination.
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Fanuscu, D. (n.d.). Academic Procrastination. Turkish Aeronautical Association University PDM.
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Eerde, W. V. (2003). A meta-analytically derived nomological network of procrastination. Personality and Individual Differences, 35, 1401–1418.
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Solomon, L. J., & Rothblum, E. D. (1984). Academic procrastination: Frequency and cognitive-behavioral correlates. Journal of Counseling Psychology, 31(4), 503–509.