It’s 3 am, but you still haven’t finished your final paper. Wait, you haven’t even started it! You might think that one more episode on Netflix can give you that boost of energy that you need so much to start writing. But nothing is happening and you miss the deadline. Sounds familiar? 

How to stop procrastination in studying? Is it simply poor time management? Well, the answer might be different from what you expect…  Let’s answer the question and tackle this monster called  Procrastination head-on in the article below.

Why Do People Procrastinate from Studying?

Here is the answer — no, it’s not your poor time management skills that keep you away from studying. 

On a neurochemistry level, procrastination is a battle of 2 vital brain parts, the prefrontal cortex and the limbic system. The prefrontal cortex is responsible for logical decision-making, planning, impulse control, and moderating social behavior. Meanwhile, the limbic system, aka the ‘brain’s emotional processing center’ is the oldest brain part that ensures you timely react to immediate sensory information without thinking about consequences. This part of the brain is where your impulsivity and instant gratification reside. 

And if you’re still watching Netflix instead of writing paper, the limbic system is winning the battle. But let’s be honest, procrastination is way more complex, and the reasons students ask themselves, ‘How to avoid procrastination habits in college?’ will vary:

• Fear of failure. Pressure to meet high expectations results in a fear of failure and, therefore, delay; 

• Perfectionism. Constant planning and revising do you no good as you’re still wasting your time looking for the perfection that doesn’t exist;

• Boredom. Tasks that are boring and unmotivating put students in a freeze mode;

• Poor time management. With too many tasks on a plate, students might find it challenging and overwhelming to plan a clear studying schedule;

• Mental health challenges. Conditions like depression can sap energy and motivation. Or you might be simply burnt out;

• The notorious pursuit of instant gratification. Watching social media reels teaches your brain to look for instant rewards. 

Now let’s find out what the research says on how to get rid of procrastination and why you’re experiencing it in the first place.

Research Insights on Procrastination 

Seeking for ways of overcoming procrastination has been there for decades. But there wasn’t enough research, and every procrastinator used to blame themselves and look for better time management skills. But now you know that overcoming procrastination isn’t only about fixing your time management, though the latter worsens your procrastination if left unmanaged (pun intended).

Procrastination is irrational and here is how it manifests itself. 

Procrastination is here to save you 

We know it’s a bit contrary! Subconsciously, your brain might think of an important task as a threat to your well-being. The limbic system thinks that if you don’t do that important ask that is boring, annoying, and makes you anxious — you’ll feel happy. It has the best intentions to keep you safe without considering the long-term consequences. Sure, you’re safe at the moment, but your academic performance is getting poorer with time. 

Procrastination is a mix of genes and the environment 

Up to 80% of people procrastinate in college. Yeap, you’re not alone. But it doesn’t mean that you don’t have to change your bad habit. 

Wait, a habit? Well, some researchers would disagree and say that chronic procrastination is genetically predetermined. It is a mix of genetic predisposition (up to 46%) and environmental factors (for instance, you weren’t taught how to regulate distress caused by boring tasks and tackle them efficiently). And if we can’t change our genetic components, we can at least focus on our behavior for overcoming procrastination. How? We’ll tell you later in the article. 

Procrastination and impulsivity are correlated

Impulsivity, at its core, is an urge to act without thinking. On the genetic level, the same genes that make a person impulsive also turn them into a great procrastinator. 

No wonder that half of our tendency to procrastinate is related to impulsivity — people procrastinate in the same way as they make impulsive purchases. In both situations, we don’t think about future consequences. Switching from writing a paper to binge-watching Netflix sounds pretty impulsive, especially when you know the price to pay for such irrational behavior, right?

Procrastination and conscientiousness: how good are you at keeping promises? 

One of the recent studies shows that people procrastinate less, even on tasks they find hard or unpleasant, if they are naturally more conscientious. They’re better at keeping their promises, sticking to their goals, and handling multiple responsibilities. 

It doesn’t mean that you’re doomed to procrastinate if you’ve scored low on the Big Five personality scale. What it means is that you'll have to think of a few more tricks on overcoming procrastination and starting to perform well.

But before we tell you how to stop self-defeating, let’s find out which type of procrastinator you are. 

The 6 Types of Procrastinators

Dr. Linda Sapadin is a psychologist who has been researching procrastination and answering questions like ‘How do I combat procrastination?’ In her research, she has found out that there are 6 types of procrastinators. 

#1:The Worrier

These are typically those anxious students who can't start some daunting task as they’re too afraid of failure and stepping out of their comfort zone. To become a Warrior instead of a Worrier, she advises these students to break tasks into smaller chunks so the whole process feels more manageable. 

To tackle the underlying anxiety, she recommends cognitive-behavioral therapy and practicing mindfulness techniques.

#2: The Perfectionist

Unlike the Worrier who tends to stay focused on what can go wrong, Perfectionists delay important tasks because they’re stuck in the ‘analysis paralysis’. They fear the potential mistakes and that their work won’t meet high standards. 

To make things easier, a Perfectionist can set realistic goals that correspond with the task instructions. Your final paper doesn’t have to be flawless — it just has to be FINISHED. Because in the pursuit of perfection, you’re missing the deadline.

#3: The Over-doer

You might mistakenly take the Over-doer for a busy bee go-getter. It seems like they’re buzzing with work, but in the end, nothing gets done. Why? Because they tend to multitask and overcommit. 

The best strategy for Over-doers is to learn how to prioritize tasks, learn to say ‘no’, and delegate lower-priority things. 

#4: The Crisis-maker

Crisis-maker students mistakenly think that they perform better under pressure. They consciously delay tasks to create a sense of urgency, which, in the end, is not helpful as they might be still missing the deadline. 

To prevent the last-minute panic, Crisis-makers can divide an important task into smaller chunks with manageable deadlines.

#5: The Dreamer

Dreamers love brainstorming big ideas and often thrive in creative environments. However, they struggle with putting the ideas to work and gaining self control.  It’s not that they’re lazy — they just get lost in their vision without concrete steps. 

Therefore, developing a plan of simple, actionable steps can help bring their ideas to life.

#6: The Defier

Defiers or Rebels hate being controlled and told what to do. Rigid schedules and deadlines constrain them, and the resentment builds up, making it harder to start the important task from the top of to do list. 

Also, there is another type that might unite some of those listed above, and it is chronic procrastinators. Chronic procrastination doesn't have no do much with the way you postpone things; it is rather about the longevity of it. If you have a problem of chronic procrastination, chances are that delaying everything has already become your lifestyle, and it is impossible for you to deliver an important task done on time.

Chronic procrastination might come from serious anxiety and, simultaneously, be the reason for even more worrying.

We empathize with you. Really. Academic schedules might seem too rigid, but you can manage it. Choose the hours where you’re most productive and places where you can study. You can organize and execute important tasks in a way that is most comfortable to you — the key is to meet the deadline.

Please keep in mind that you might exhibit traits from multiple types simultaneously depending on the situation and external factors that trigger your procrastination. 

5 Methods of Overcoming Procrastination Behavior for Students

Finally, we’ve arrived at the hands-on steps on your road to productivity. There's no harm in taking a walk in the park before coming back to start your final paper. But if that walk in the park turns into a night-long party, then writing a paper is no longer a walk in the park (pun intended). It’s frustrating, anxiety-inducing, and exhausting. 

Here is what you can do to retrieve your self control.

#1: Break down your tasks and set realistic deadlines 

Overcoming procrastination on homework: is that possible?

This is what students procrastinate most on, but surely, there is a way to stop it. 

Your brain gets naturally overwhelmed when presented with a 10-page task. And that’s okay. What you can do is divide your paper into smaller chunks aka stages and trigger your brain into thinking that these are all small tasks. But please, set a deadline for each task. For instance, your project list might include the following to do list:

1. A research — 2 hours

2. Making a draft — 2 hours

3. Writing (this step is easy as you’re already using your draft and resources) — 3 hours

4. Making a References list and editing — 1,5 hours. 

Setting a deadline would prevent you from spending too many unnecessary hours on a particular stage, especially if you’re a Perfectionist procrastinator. This is one of the most effective time management techniques for those who feel lost in time while completing certain tasks.

#2 Reward yourself!

Overcoming procrastination in college becomes easier if there’s a reward waiting for you at the end of each small task. Take a coffee break, listen to a song you love, or step outside for fresh air. 

The key is to pick rewards that don’t unintentionally start a new important task and to vary them. For instance, messaging a friend might turn into a 2-hour conversation, sabotaging your progress. Instead, choose rewards that keep you focused: try stretching, doing a quick meditation, or snacking on something you enjoy. Also, vary them to give your brain fresh motivation after each milestone and add a little bit of fun to things. Promising pleasant prizes to your future self is a working trick for better performance and overcoming procrastination.

#3: Time management apps work the magic

We’re not talking about scrolling through Instagram or watching TikToks. We mean time management apps with focus functions that block your access to messengers and social media, hence helping you in overcoming procrastination. One example is Forest: each time you start a specific task, you schedule time for it, set a timer and plant a virtual tree. But if you open social media or messaging apps, your tree withers.

Another app to try is Freedom, which can block distracting sites across multiple devices for a certain period of time, helping you stay locked into study mode. 

Plus, you can also use tables and trackers to visualize your progress. It’s easier to stay motivated when you can literally see how much you’ve accomplished and how long you need to stay focused, right? 😉

#4: Work in short sessions

You’ve probably heard of the Pomodoro Technique. It’s been around for decades and is a simple yet effective technique to stop procrastination in studying. Work for 25 minutes, then take a 5-minute break. This method allows your brain to stay focused when necessary and prevents burnout.

You can even spice it up with YouTube music playlists for the Pomodoro Technique, like dark-academia or Harry Potter-inspired playlists. These playlists are actually 50/10 or 25/5 work-break cycles with a mix of “brown noise” and thematic music.

For bookworms, there are story-based playlists, where a narrator starts a story and continues it during breaks. But to catch the next plot twist, you’ll have to work until the next break!

#5: Target other factors 

What other things might be sabotaging your study process? Is it a noisy neighbor, or maybe cluttered surroundings? Sometimes, our procrastination has very tangible causes, and that’s exactly why sometimes ‘How do I combat procrastination?’ brings no answer.

Other factors to consider include:

• Sleep quality. Good rest is at the heart of feeling energized and focused. Try to avoid studying at times you’re likely to be tired and reduce that screen time before going to bed.
• Ensure workspace comfort. If your study space is cluttered or uncomfortable, spend a few minutes on turning it into a calming and organized spot.

• Is it your phone notifications that keep you procrastinating from studying? Try the phone proximity trick. Leave your phone in a different room (or under the bed, if that works for you!) while you work.

• Stay hydrated and maintain your energy levels. Keep a water bottle nearby and snack on brain-boosting foods, like nuts or fruit. 

• Natural lighting. Poor lighting strains your eyes and causes fatigue. Look for a well-lit area with natural light, and if it’s not possible, invest in a good desk lamp.

However, if nothing helps in targeting your procrastination, you might consider speaking to a psychologist, as procrastination can sometimes be a symptom of deeper issues, such as anxiety or depression.

Conclusion

How to stop procrastinating and start studying? Well, that’s a never-ending journey that is all about self-awareness and a bit of trial and error. By understanding the root causes of procrastination — whether it’s impulsivity, perfectionism, or simply a need for structure — you can start taking steps toward better study habits.

How can Liven help?

• You can track your mood throughout the day;

• Schedule your daily activities and level up your organization skills;

• Reduce anxiety with a science-backed approach, and more.

Last but not least, please, remember to be kind to yourself because a change takes time.

References

González-Brignardello, M. P., Sánchez-Elvira Paniagua, A., & López-González, M. Á. (2023). Academic procrastination in children and adolescents: A scoping review. Children, 10(6), 1016. https://doi.org/10.3390/children10061016

Gustavson, D. E., Miyake, A., Hewitt, J. K., & Friedman, N. P. (2014). Genetic Relations Among Procrastination, Impulsivity, and Goal-Management Ability: Implications for the Evolutionary Origin of Procrastination. Psychological Science, 25(6), 1178-1188. https://doi.org/10.1177/0956797614526260

Hamvai, C., Kiss, H., Vörös, H., & et al. (2023). Association between impulsivity and cognitive capacity decrease is mediated by smartphone addiction, academic procrastination, bedtime procrastination, sleep insufficiency and daytime fatigue among medical students: A path analysis. BMC Medical Education, 23(537). https://doi.org/10.1186/s12909-023-04522-8

Zhang, W. (2024). The relationship between conscientiousness and procrastination. Journal of Education, Humanities and Social Sciences, 26, 729–734. https://doi.org/10.54097/0n1pnr39