iv. Overcoming Procrastination

Do any of the following sound familiar?

• My paper is due in two days and I haven’t really started writing it yet.
• I’ve pulled an all-nighter to finish an assignment on time.
• I’ve turned in something late or asked for an extension when I really didn’t have a good excuse not to get it done on time.
• I’ve worked right up to the minute an assignment was due.
• I’ve underestimated how long a reading assignment would take and didn’t finish it before class.
• I’ve relied on the internet for information (like a summary of a concept or a book) because I didn’t finish the reading myself.

If you checked any of these—or just nodded along— you’re not alone. Most college students procrastinate at least occasionally, and about half say they need help avoiding it. The good news? You can learn to recognize the patterns and build strategies to bounce back and stay on track.

Procrastination is a way of thinking that convinces you it’s okay to delay something you know you should be doing. It’s sneaky. It’s like a voice inside your head that keeps coming up with brilliant, convincing arguments like:

• “I should really clean my room before I study”
• “I can study anytime, but tonight’s the only chance I have to do X.”
• “I really don’t need to read that chapter right now—I’ll have plenty of time tomorrow at lunch.…”

Procrastination can be powerful. For some people, it’s a daily battle. For others, it only creeps in occasionally. Either way, it’s worth understanding it, learning how to spot it, and how to push back.

To get started, watch the TedEd video below that explores why some people procrastinate.

Strategies to Combat Procrastination

No one-size-fits-all solution exists for procrastination. What works for one person might not work for another—and that’s okay! The key is to experiment and find what helps you. Here are some strategies to try:

• Treat it like a habit—because it is. Procrastination is often just that: a habit. And like any habit, it can be broken one day at a time. Every time you push past the urge to procrastinate, you weaken that habit and strengthen a new one—being able to get started right away.
• Schedule study time like it’s a class. Don’t just hope you’ll find time to study—make time. Block it off in your calendar and treat it like any other commitment, whether it’s a class, a shift at work, or a dentist appointment that you can’t skip.
• Write it down and move on. If your brain keeps reminding you of something unrelated while you’re trying to study (“I need to text my cousin!”), jot it and get back to work. That way, you won’t forget it—but you also won’t let it derail your focus.
• Focus on the rewards. Not feeling motivated? Picture the payoff: a better grade, a higher GPA, or just the sweet relief of having it done. Sometimes a little future-you encouragement goes a long way.
• Or think about the bad stuff. If the positive vibes aren’t cutting it, flip the script. What happens if you don’t get started? Maybe you’ll have to study tomorrow instead of hanging out with friends. Maybe you’ll fail the quiz. For some people, a little ‘tough love’ can sometimes work.
• But don’t spiral! If fear is what’s causing your procrastination, stop and take a breath. You don’t have to ace every test to succeed. Even if it’s your hardest class, and even if you don’t fully understand the material yet, that doesn’t mean you’ll fail. Try to put things in perspective and don’t let yourself be so afraid of failing it that you can’t get started.
• Study with a buddy! Studying with someone who’s focused can help you stay on track. You can pick up good habits from each other—and you’ll be less likely to procrastinate if someone else is motivated right along with you.
• Keep it bite-sized. Facing 150 pages of reading or 50 math problems? Yikes. Break it down. What if you read for 45 minutes today and again tomorrow? Or tackle 10 problems at a time? Little by little, you can get it all done.
• Silence the distractions. Turn off your phone. Close your chat tabs. Avoid rabbit-hole websites and social media scrolling. Pretend you’re in a movie theater—phones off, eyes forward, focus on the show (aka your study session).
• Treat yourself! Read for 40 minutes? Great—now you get 5 minutes of phone time. Just make sure you stick to it and honor the deal you made with yourself. Reward systems only work if you play fair.
• Pick the right spot. Your bedroom might be cozy, but it’s also nap central. Try studying somewhere that’s just for schoolwork—like the library or a quiet corner of campus.
• Make it visible. Use checklists to track your progress. There’s something satisfying about checking off tasks—and seeing how much you’ve already accomplished can keep you going.
• Ask for help. If procrastination is a constant struggle, don’t go it alone! UNO has resources to help you build better habits and stay on track. Reach out to your Peer Mentor if you need help connecting to campus resources. Remember—you’re not the only one dealing with this. UNO is here to help!

Now that we’ve explored a range of strategies to help push back against procrastination, let’s zoom in on one practical technique you can try using during your next study session.

The Pomodoro Technique

The Pomodoro Technique was developed by Francesco Cirillo in the 1980s and named after the tomato-shaped kitchen timer he used as a student. Pomodoro, if you are wondering, means “tomato” in Italian.

The idea is simple: break your work into short, focused bursts with regular breaks in between. The system operates on the belief that by dividing your work up into short increments and taking regular breaks, you can stay productive without burning out or getting overwhelmed by a big task.

Here’s how it works:

• Pick a task you want to get done.
• Set a timer for 25 minutes and dive right into your task
• Focus completely—no multitasking, no scrolling. 100% of your attention should be on accomplishing your task.
• If a distraction pops into your head while the timer is on, jot it down and immediately get back to work.
• When the timer goes off, congrats! You’ve completed one pomodoro!
• Take a five-minute break.
• Stretch, grab a snack, check your texts, or finally deal with that distraction you wrote down.
• After your five-minute break is up, reset your timer for another 25 minutes and start again.
• Repeat the cycle.
• Repeat again!
• After four pomodoros, take a longer break —15 to 30 minutes.
• Then start the process all over again!

This technique works especially well for tasks that feel intimidating or endless. Instead of thinking, “I have to write this whole paper,” you’re just committing to 25 minutes of focused effort. That’s way more doable—and often, once you get started, momentum kicks in.