Procrastination
What is procrastination?
Procrastination means putting something off because it feels difficult or stressful. You choose to do something else that feels easier. This feels good for a short time, but later it can cause stress because the work is still there.
Consequences of procrastinating
- You feel restless or tense
- You lose confidence in yourself
- You may feel hopeless or ashamed
- Asking for help becomes harder
What can you do?
Everyone procrastinates sometimes. But why do you do it? Think about what is stopping you:
- Do you not like the task?
- Do you not know how to start?
- Do you want to do it perfectly and are afraid to fail?
- Is it just too much work?
Sometimes, there is more going on, like perfectionism (you set the bar too high) or fear of failure (you are afraid to make mistakes).
More about perfectionism More about fear of failureA Habit
Procrastination can become a habit. Maybe you’ve always delayed tasks and still managed to finish things on time. But now, the work is too much, and the habit no longer works. You feel stuck.
Tip: Try to understand why you procrastinate. Then you can start to change it.
Practical Tips
- Check your motivation and priorities. Ask yourself: What do I want? Why do I want it? What am I willing to do for it? Did I choose the right study? Do I give it enough time and focus? Like with fitness goals: if you want to get fit, you need to train. Say “I want to” instead of “I have to”.
- Create a daily routine. Plan your day with time blocks for study and breaks. Sleep well, eat healthy, and study in a quiet place without distractions.
- Make a realistic plan. Don’t try to do too much at once. Break big tasks into small steps. Make a clear plan that feels doable. If it’s too much, choose what to do first and adjust your plan. Better to finish 3 things well than 4 things halfway.
- Start small. Keep your goals small and clear. Start with 30 minutes a day and build from there. Keep promises to yourself – this builds trust in yourself.
- Be kind to yourself. Notice negative thoughts and try not to be too hard on yourself. Don’t focus on what went wrong. Look forward and support yourself like a good coach.
- Ask for help. Email a teacher, message a classmate, or study together. There’s no quick fix for procrastination. Talk about it with friends, family, classmates, or your student coach.
Unfortunately, there's no quick fix against procrastination. But it does help to talk about it with friends, parents, fellow students, or your student coach.
Self-learning module
With your Fontys account, you can make free use of online self-help modules (e-health).
Concentration and procrastination
Do you find yourself struggling to concentrate? Are you an expert procrastinator? This module is full of information, exercises, videos, and useful tips to improve your concentration and master your procrastination!
Go to the Concentration and procrastination module
Resilience
Want to build more resilience? This module helps you understand how you react to setbacks and teaches you how to deal with them better in the future.
Go to the Resilience module
Useful links
Contact team Student Guidance
- If procrastination is affecting your mental well-being, make an appointment with a student psychologist.
- If procrastination affects your study progress, please book an appointment with a student counsellor.