The Ultimate Guide to Beating Procrastination

Procrastination is a problem that everyone has dealt with at some point in their lives. Whether it’s leaving your English internal to the last minute, or not seeing the dentist for 2 years because your mum told you you’re old enough to book your own appointments; procrastination is no stranger to the human condition.

But like having to make small talk with your conspiracy theorist uncle at a family event, tackling procrastination is not a one-size-fits-all situation.

In this video series we discuss the different styles of procrastination to help you identify the specific reasons you put off your work. From here we provide dynamic solutions that have proven success in improving your work ethic.


2. How Does Procrastination Impact Us?

Now we have an idea of what procrastination is, but how does it fully impact us? In our second video, we’ll take a look at the long term implications of the choices we make. Exercise Think about one study-related, and one life-related situation that you’ve experienced or are currently working through. What are the consequences […]

3. Understanding Procrastination: Lack of Intention, Clarity & Motivation

Let’s start to take an in-depth look about the individual reasons we may be procrastinating, and how we can overcome these challenges. Exercise How can you build on the areas of yourself that you’re least confident of? Is it your belief in your own abilities? Or do you rely on others too much, not enough? […]

4. Understanding Procrastination: Lack of Planning

Another area we can look at when finding ways to combat procrastination is our planning, or as studies have found, a lack of planning. Exercise Consider how you can set up a good environment for study using environmental selection, environmental modification, and stimulus cues.

5. Understanding Procrastination: Lack of Emotional Regulation

Next we’ve got something you may not have expected. We’re going to look at emotional regulation and how it effects procrastination. Exercise Write down some of the most common things you think about yourself. Are they positive or negative? And could you reframe it in a most constructive or kind way?

6. Understanding Procrastination: Lack of Self Efficacy

The last thing on our list of “why am I procrastinating?” is a lack of self-efficacy. Let’s take a look self-efficacy and how it effects our ability to perform. Exercise Think of two tasks – one that you are confident of, and one that you are less confident of. How capable do you feel you […]

7. Overcoming Procrastination: Lack of Intention, Clarity & Motivation

Now that we have a solid understanding of the underlying forces behind why we procrastinate, we’re going to start taking a look at what we can do to overcome them and mitigate these forces. Exercise Again think about a task you frequently put off doing and create a list of short-and long-term costs and benefits. […]

8. Overcoming Procrastination: Lack of Planning

Now let’s look at what we can do to overcome a lack of planning. As we explored earlier, not having a plan can make things fall apart down the track – so let’s see what we can do to set ourselves up to get the job done. Exercise Think of a cue you could have […]

9. Overcoming Procrastination: Lack of Emotional Regulation

Next let’s look at how we can overcome the challenges posed by a lack of emotional regulation. Exercise Think of a task in your everyday life that you’ve been putting off (e.g. getting your driver’s license), what are the benefits and costs of doing it? What value will it bring you in the long-term?

10. Overcoming Procrastination: Lack of Self Efficacy

Finally, let’s take a look at some strategies we can use to overcome a lack of self efficacy. Exercise Think of something that you feel you’ve never been good at, what are the main barriers you can identify which would help you improve?