Why you’re procrastinating and how to stop

Procrastination is one of the most common struggles among students. You might sit down at your desk fully intending to start your work, only to find yourself scrolling, tidying or chatting instead. Even when you know that getting started will help you feel better, something holds you back. It can feel confusing and frustrating, especially when deadlines get closer.

It's important to know that procrastination is not a sign of laziness. It is usually a sign that something deeper is going on beneath the surface. Once you recognise what is driving the behaviour, you can take back control of your time and your wellbeing.

We’ll explore how and why procrastination manifests and how to work with yourself to build habits that feel more realistic.

What procrastination really is

Procrastination happens when you avoid a task, even though avoiding it creates more stress which eventually creates a vicious cycle.

It often shows up as:

• Doing anything except the task you intended

• Feeling stuck when you look at your workload

• Starting but quickly losing focus

• Telling yourself you will do it “later”

• Feeling guilty for not doing it, then avoiding it even more

It is not simply poor time management. It is often a response to stress, pressure, perfectionism or uncertainty.

Why students procrastinate

There is no single cause of procrastination. In reality, it is a mixture of emotional, psychological and practical factors. Here are some of the most common reasons students delay tasks.

1. You feel overwhelmed

When you have several deadlines, lectures, part time work and personal responsibilities, everything can quickly feel like too much. Your brain tries to cope by avoiding the most stressful tasks, even though this only creates more pressure later.

Here are some tell-tale signs you are overwhelmed:

• You cannot decide where to begin

• Everything feels urgent

• You keep switching tasks without completing any

2. You fear not doing well

If you are worried about doing a poor job, you may avoid the task completely. This often happens with perfectionists. You may feel that if you cannot do it flawlessly, then you should not start at all.

This is not because you are unmotivated. It is because you care a lot about the outcome.

3. You lack motivation or interest

Sometimes the problem is simple. You find the topic dull or draining. When you cannot see the purpose behind the work, your brain naturally seeks something easier or more rewarding.

4. You are unsure where to start

A task can feel huge when you do not know the first step. Assignments often involve reading, planning, drafting, revising and referencing. If the structure is unclear, it becomes tempting to scroll or tidy instead of facing the task.

5. Digital distractions

Phones, notifications and doomscrolling social feeds are designed to grab your attention. Even if you mean to check your messages for one minute, it can easily become twenty.

6. Low energy or emotional strain

Homesickness, low mood, anxiety and lack of sleep all affect your ability to concentrate. When your wellbeing is stretched, your brain prioritises coping rather than studying, which can look like procrastination.

How procrastination can affect student life

A little procrastination is normal. The problem arises when it becomes a daily habit. Over time, it can begin to impact your academic progress, your confidence and your mental health.

You may feel more stressed and anxious

Avoiding work may feel good in the moment. But the task stays on your mind. As the deadline approaches, stress increases. High pressure then makes it even harder to start.

Your grades may slip

Rushed work rarely reflects your true ability. When you delay tasks until the last minute, you lose the chance to refine your ideas, ask questions or produce your best work.

Your sleep may be disrupted

Late night stress or staying up to catch up can create a cycle of tiredness. This makes studying even harder the next day.

You may lose confidence

When procrastination becomes a pattern, you might start believing you are disorganised or incapable. This is not true, but the feeling can be powerful.

Your wellbeing and social life can suffer

You may cancel plans or feel guilty for relaxing because unfinished work is always in the back of your mind. This can make student life less enjoyable.

Practical ways to stop procrastinating

Here are simple strategies that can help you break the cycle at your own pace.

Break tasks into very small steps

Instead of thinking “write essay”, break it down into manageable actions.

For example:

• Open the document

• Write the title

• Write one sentence

• Find one source

• Summarise one paragraph

Small steps reduce the mental barrier. You build momentum without overwhelming yourself.

Try the two-minute rule

Tell yourself you only need to work for two minutes. Once you begin, you often keep going. Starting is the hardest part. This method removes the pressure of expecting yourself to work for hours.

Create a simple study routine

A clear daily rhythm keeps your mind calmer and more focused. You could include:

• A set study window

• Breaks every 45 to 60 minutes

• Time for meals

• Light exercise

• A set time to finish for the day

Consistency reduces decision fatigue. It also helps you separate study time from personal time.

Remove easy distractions

Try one or two of the following:

• Put your phone out of reach

• Turn off notifications

• Use website blockers

• Work in a library or quiet space

Use short bursts of study

The Pomodoro method is popular among students. Work for 25 minutes, then take a five-minute break. Repeat this four times, then take a longer break.

Short bursts give your brain variety and make long tasks feel much more achievable.

Set realistic goals

Avoid aiming to finish an entire assignment in one session. Instead, set goals like:

• Complete one, small section

• Read three pages

• Write 100 words

Smaller goals create steady progress and boost motivation.

Reward yourself for finishing tasks

Your brain responds well to positive reinforcement. After completing a task, you might reward yourself with:

• A snack or hot drink

• A walk outside

• A chat with a friend

• An episode of a show

• A break with no guilt attached

Rewards make productivity feel more enjoyable too, rather than punishing.

Study with others

Working near someone else creates a sense of accountability. You do not need to be studying the same subject. Simply being around focused people can help you stay engaged.

Practice self-compassion

Be kind to yourself when you struggle. Procrastination often happens because you feel stressed or emotionally overloaded. Treat yourself with understanding instead of criticism. It will help you move forward more quickly.

Signs you may need to reach out for support

If procrastination is affecting your mood, sleep or daily functioning, you may benefit from extra support. Consider speaking to:

• Your tutor or course leader

• Your university’s counselling or wellbeing team

• A GP if stress or anxiety feel overwhelming

• Peer support groups on campus

Asking for help is a strength, not a weakness. Many students need support during their studies and there are services designed to help you succeed.

How a Student Assistance Programme can support with balancing responsibilities

If you are struggling with procrastination and the stress is starting to negatively impact your wellbeing, you can access expert support using HA | Wisdom Wellbeing’s Student Assistance Programme (SAP). 

With access to a 24/7 counselling helpline, 365-days a year, our clinically trained counsellors can support you with stress, burnout and provide solution-base counselling to overcome the struggles.

As well as this, you also have exclusive access to the Wisdom app. Use it to track your daily moods and spot trends in how you’re feeling during deadlines and/or exam season.