The biggest challenge I hear from my college clients, my kids, and myself, is "It's so hard to just sit down and get started."
Why is that? Even when we want to do the "thing," we struggle to get the ball rolling.
In this post, we’re going to explain the science behind student procrastination and walk you through a proven way to get started on your assignments.
Why do students procrastinate?
College students are known to procrastinate frequently. In fact, according to a 2007 meta-analysis, "80 percent to 95 percent of college students procrastinate, particularly when it comes to doing their coursework" (American Psychological Association, 2010).
80-95% of college students procrastinate, particularly when it comes to doing their coursework.
But why do we procrastinate? Well, the truth is we want the task to already be done! Yet, we don't actually want to start it. Starting would mean having to deal with the discomfort of committing and putting in the time and effort to complete the task or assignment. Starting can also lead to possible confusion or boredom. Therefore, we would rather complete the task later.
The Science behind Procrastination
As the Real Simple article explains, procrastination occurs because two parts of our brain (the limbic system and the prefrontal cortex) are conflicting with each other. The limbic system seeks immediate gratification and pleasure. Meanwhile, the prefrontal cortex is responsible for planning, decision-making, and self-control.
Procrastination occurs because two parts of our brain (the limbic system and the prefrontal cortex) are conflicting with each other.
The limbic system responds automatically while the prefrontal cortex needs to be consciously kicked into gear. When we find a task to be unpleasant or challenging, the limbic system’s impulsiveness can override our prefrontal cortex’s rational decision-making. It perceives the task as taking an endless amount of time, certainly more time than what's available to us at the moment, therefore, there is no way it makes sense to start! As a result, we struggle to start the task and instead do what feels good at the moment - procrastination.
How to avoid procrastination
The key to starting a task is to train yourself to stop!
First, decide the smallest step you’d like to complete to get started
Then STOP! Even if you are finally getting in your flow and you want to keep going
Your limbic system needs to trust your prefrontal cortex. Kind of like when parents ask their child to do them a favor and they say, “it will only take a few minutes”, but it ends up taking an hour - next time, that child will definitely not believe a "few minutes" and will resist starting even more. (not that I have told my kids this :))
Trusting ourselves to follow through, both to start AND to stop is the key to success. We can tackle large tasks in smaller chunks, and not procrastinate until the last opportunity when we have to do everything at once, in a stressed, less creative, and usually exhausted state.
Trusting ourselves to follow through, both to start AND to stop is the key to success.
All these habits become the foundation for accomplishing bigger goals because we don't need deadlines to push us to start, we just need our internal motivation.
Do you or your college students struggle with procrastination? Are there any methods you’ve tried to avoid it? Comment below!
If you feel rudderless in college, going through the motions, not sure where you're headed, and knowing you are capable of doing better, don't let another semester go by! Just start scheduling a call, that's it. Then stop.
Working with my college clients on practicing the skill of starting and stopping the habits they want this semester...
getting assignments done in smaller chunks,
continuing career research even with regular weekly to-do's
getting good sleep and nutrition
keeping room and clothes organized
reaching out to professors and peers to create connections
making confident decisions
References
American Psychological Association. (2010, January). Procrastination: College Students often caught in the cycle of self-defeat. https://www.apa.org/gradpsych/2010/01/procrastination.
Real Simple. (2023, May), Want to Train Your Brain to Stop Procrastinating? Read These Tips From a Neuroscientist
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