Ger started!

If you don’t know where to start, follow the points below:

• Choose a specific task that you put off. Decide on a concrete and realistic goal that you can start on today. A concrete goal can be, for example, to read one page, write one sentence, answer a study question or reply to an email. A realistic goal means that it is limited enough for you to manage, and you know you will get it done. If your resistance to doing something is great, you may need to set a goal that is about doing something for as little as 2–5 minutes.
  
  
• Remember that what you do doesn’t have to be perfectly accomplished – the goal is rather to break a log jam. Try not to assess your performance right now, but focus on doing it, whatever the quality. Later on, you can gradually raise the bar and add further or more extensive goals.
  
  
• Don’t forget to make it difficult for yourself to start engaging in your most common distractions. For example, you may need to go to the library, turn off your phone, note if you start thinking about other things (e.g. daydreaming, worrying about or dwelling on something), and actively redirect your focus back to the task you want to do – as often as needed.

You have now made it through the material on procrastination and hopefully got ideas about strategies that you can start using — preferably today. Remember that change takes time. A setback does not mean that your effort is in vain. Be kind to yourself and remember to use carrot instead of stick. If you need help moving forward, you can contact your local student health service for information on where and how to get support.