Procrastination

Do you feel overwhelmed by your studies? Do you put off doing assignments until the last minute even though you know it leads to negative consequences? Then you are procrastinating. Procrastination is an unwelcome guest in many students’ lives, but there are strategies you can use to reduce the problem.

Procrastination is when you put off things you know you should do and prioritize other less important things instead. For example, watching a series, hang out with friends or scroll through social media instead of studying. It is important to take breaks while studying but to procrastinate too much and for too long may lead to negative stress and affect your study results.

Several reasons for procrastination

There are several reasons why we procrastinate. Facing a difficult task can feel intimidating and cause us to avoid it for as long as possible. High expectations of yourself and your results can contribute to this. Other reasons may include lack of motivation or low impulse control.

Procrastination can cause increased stress and anxiety

Procrastination can lead to negative consequences in several ways. For example you might be more stressed and anxious as the tasks await and the clock is ticking. It can also affect how you succeed in your studies and lower your academic performance.

Tips for procrastinating less

Use so-called "mini-goals"
Lower the threshold when it feels impossible to start a task. Examples of mini-goals include reading a text for 5–10 minutes, working on an assignment for 5–10 minutes, or spending 5–10 minutes gathering the materials you need to get started. Afterwards, you can evaluate how it feels and whether it’s possible to take another small step forward with your task, for example by setting another mini-goal.
Make realistic plans
Break large tasks into smaller parts and plan a reasonable amount of time for each part. This makes the workload easier to manage and gives you a clear structure to follow. Start small. Do not set goals that are too ambitious – that could kill your motivation.
Identify your distractions
Try minimising these while studying. Turn off your phone and create a quiet and tidy study environment. Go to the library if you are easily distracted at home.
Set up rewards to keep up the motivation
When you have finished a task, give yourself time to do something that you really enjoy.
Do not be too hard on yourself
It is important to remember that no one is perfect, and it is ok to have bad days. Do not give up if you only procrastinate one day.
Do you feel an inner resistance when you start studying?
Practice to stay in these negative feelings. Notice how you feel, accept the feelings and remind yourself of your goals. Perhaps you can still get 30 minutes of work done despite the feelings? Practice tolerating that studies can be demanding in different ways from time to time.

When to seek professional help

If you notice that procrastination is negatively affecting your well-being and your studies, it may be a good idea to seek help. At many universities, student health services offer support to students who put off their studies; otherwise, they can guide you on where to seek help. You can also contact a primary care center or seek help via 1177.se.

Last updated: 2026-04-01

Stop procrastination

Do you postpone tasks until the last minute despite knowing about the negative consequences it will bring? If so, you are dealing with procrastination. An unwelcome guest in many students’ lives.