Putting off studying is common among high school and college students, especially when an exam or assessment deadline is approaching. Procrastination can involve scrolling through social media, messaging friends, checking email repeatedly or even doing household chores to avoid starting academic work.
A recent U.S. study of more than 65,000 college students found that procrastination and stress were each reported by more than seven in 10 participants. Procrastination was also the lifestyle issue most associated with harming academic performance and causing additional distress.
Procrastination is defined as an unnecessary delay in starting or completing a task. Although avoiding work can provide brief relief, it often produces longer-term costs for learning and can lead to guilt, stress and more negative feelings.
The behavior is not simply a matter of willpower. It is often linked to difficulties with self-regulation, or directing thoughts and actions toward a goal. Fear of performing poorly can also encourage students to avoid challenging tasks as a way of protecting their self-image. For some people, deadline pressure increases this pattern rather than resolving it.
Research indicates that procrastination may be more likely among people aged 14 to 29, those with perfectionist tendencies, students experiencing symptoms of inattentive ADHD and anyone who finds a task particularly difficult or its rewards too distant. Low confidence in one’s ability to complete the task can further reinforce the cycle.
One way to begin breaking that cycle is to start with only five to 10 minutes of work. Reviewing a few notes or answering some practice questions can make studying feel less overwhelming and create momentum.
Study sessions can also benefit from clear, achievable objectives. Defining whether the session is meant to review a topic, practice a skill or write a draft makes progress easier to monitor. Larger assignments may feel more manageable when divided into smaller sections, while spacing study across time can support memory more effectively than last-minute cramming.
Students are also encouraged to avoid all-or-nothing thinking. Losing focus for part of the day does not mean the rest of it is wasted. Recognizing the effort involved in returning to the task can make it easier to continue.
Reducing distractions is another practical step. Devices can interrupt attention and encourage further delays, so students might leave their phones in another room or silence notifications from email, social media and smartwatches while studying.
The study method itself matters as well. Repeatedly rereading a textbook may not be as effective as actively retrieving information. Self-quizzing, explaining ideas to friends, solving practice problems, creating examples and connecting related concepts can help strengthen learning.
Finally, self-compassion can be important. Preparing for major assessments is difficult, and procrastination does not make someone a bad student. Taking a short, defined break when necessary, then regrouping and returning to the work, can help students move forward.
Sources: Phys.org.