Procrastination—it’s that sneaky habit that convinces you it’s totally okay to watch “just one more episode” instead of starting that essay. We’ve all been there, especially when juggling school, work, and a social life. But why do we procrastinate, and more importantly, how can we stop? Let’s dive into why this happens and, better yet, how you can kick the procrastination habit for good.
What Is Procrastination, and Why Do We Do It?
First things first, procrastination isn’t just about being lazy. It’s way more complicated than that. It’s like your brain’s way of playing tricks on you—delaying tasks despite knowing there might be negative consequences. Here’s why it happens:
1. Fear of Failure (Or, “What If I Totally Mess This Up?”)
One of the biggest reasons for procrastination is fear of failure. Gen Z, in particular, faces tons of pressure to succeed, whether it’s in school, work, or personal life. When we’re afraid of not doing something perfectly, it’s easier to avoid starting altogether. So, we put it off—because if we don’t start, we can’t fail, right? But that’s just a trick our brains play on us .
2. Perfectionism (Aka, “If It’s Not Perfect, Why Bother?”)
Perfectionism is a close cousin of fear of failure. Setting unrealistically high standards for yourself can make any task feel overwhelming. When everything has to be perfect, even starting can feel impossible. So, we procrastinate as a way to cope with the stress of not meeting those sky-high expectations .
3. Instant Gratification (Because TikTok Is More Fun)
Let’s face it, today’s world is full of distractions. Social media, streaming services, video games—they’re all more fun than studying for that big exam. Our brains are wired to seek instant gratification, so we end up choosing short-term pleasures over long-term goals. That’s why it’s so easy to get caught up in a TikTok binge instead of starting that research paper .
How Procrastination Messes with Your Mind
Procrastination isn’t just bad for your grades—it can mess with your mental health too. Here’s how:
1. It Cranks Up Your Stress and Anxiety
The more you procrastinate, the more stress builds up. Deadlines start creeping closer, and suddenly, that task you’ve been avoiding becomes a full-blown emergency. This last-minute rush can spike your anxiety levels and leave you feeling overwhelmed .
2. It Chips Away at Your Confidence
Constantly procrastinating can make you feel like you’re never on top of things. This can seriously mess with your self-esteem. When you’re always behind, it’s easy to start doubting yourself, which just leads to more procrastination—a vicious cycle .
3. It Brings on the Guilt
You know you should’ve started that assignment earlier, and when you don’t, the guilt kicks in. That guilt can weigh you down and make it even harder to get started next time. It’s like your brain’s way of punishing you for procrastinating, but instead of motivating you, it just makes things worse .
How to Beat Procrastination: Fun and Easy Steps
Alright, enough with the doom and gloom—let’s talk about how to break the procrastination cycle. Here are some easy, science-backed steps to help you conquer procrastination and get stuff done:
1. Break It Down (Because Small Wins Are Still Wins)
Big tasks can feel super overwhelming, so break them down into smaller, more manageable steps. Instead of telling yourself to “write that paper,” start with “draft the outline.” Then, move on to “write the introduction.” Each small step you complete gives you a sense of accomplishment and keeps the momentum going .
2. Use the Pomodoro Technique (Aka, the Magic of 25 Minutes)
The Pomodoro Technique is a time-management hack that’s perfect for procrastinators. Here’s how it works: set a timer for 25 minutes and focus on just one task. When the timer goes off, take a 5-minute break. After four rounds, take a longer break. It’s a great way to stay focused and make progress without burning out. If you want to dive deeper into this technique, check out our blog on Tips for Academic Success.
3. Be Kind to Yourself (Because You’re Only Human)
Instead of beating yourself up for procrastinating, practice a little self-compassion. Everyone procrastinates sometimes—it doesn’t make you a bad student or a failure. By being kinder to yourself, you can reduce the negative emotions that fuel procrastination and focus on making positive changes instead .
4. Reward Yourself (Because You Deserve It)
Sometimes, a little bribery goes a long way. Set up a reward system for yourself. Maybe it’s a piece of chocolate after you finish a chapter, or a Netflix episode after completing a task. By associating work with positive outcomes, you can trick your brain into looking forward to getting stuff done .
5. Stick with It (How Long Does It Take to Break the Habit?)
Breaking the procrastination habit won’t happen overnight. Research suggests it takes about 21 days to form a new habit, but sticking with it for a full two months can really solidify the change . So, be patient and keep at it. The more you practice these strategies, the easier it will become to avoid procrastination and stay on track.
Final Thoughts
Procrastination might seem harmless, but it can snowball into bigger problems if you let it. By understanding why you procrastinate and using these fun, easy strategies to break the cycle, you can take control of your time and feel more confident in your abilities. And while you’re busy conquering procrastination, don’t forget to make life a little easier (and cheaper) with SPC. Sign up for SPC+ through CIBC or join SPC today and get access to discounts that make student life a bit more manageable.
Spend. Save. Repeat. With SPC.