Overcoming procrastination in 5 steps

Step 1: Understanding your brain 

Ever heard of dopamine? This neurotransmitter (one of the brain's messengers) is responsible for making us experience motivation and pleasure. When we do something pleasurable, our brain releases dopamine. Dopamine makes us feel good and makes us want to repeat certain tasks or behaviors.  Some behaviors, like scrolling through socials and playing video games, cause an instant dopamine release, which results in a dopamine spike. As a result, you'll want to repeat this same behavior, but although you may experience some satisfaction, it's only going to be for the short term. 

Here's where procrastination sneaks in. As you can imagine, instant rewards are more appealing than boring, long tasks (such as studying for your exams), which don't give you that reward right away. Simply put, studying just doesn't make you feel good in the moment. If you indulge in a lot of behavior that spike these instant rewards, it will be more difficult to finish tasks that don't.  

Step 2: Diving into the ‘why’ 

Now that we know how the brain works, it's time to look within. Why are you procrastinating? Is it because the task feels overwhelming? Because you don't like the task at hand? Or maybe you're a bit of a perfectionist, rejecting your own work right from the start? Take a moment to reflect on these questions by contemplating them or journaling about them. Understanding the 'why’ is the most important step to ditching the habit of procrastination.  

Step 3: Creating the optimal circumstances 

Let's be honest, trying to study in an environment full of distractions is like running a marathon in flip-flops. It just doesn't work! Set yourself up for success by creating a study space free from distractions. Clear up your workspace, turn off your notifications, and play music that boosts focus. On top of that, set yourself up for a day of success by avoiding a dopamine spike in the morning. Instead of starting the day with a social-media-scrolling-session or sugary breakfast, adopt healthy habits that help you focus for longer. Need some more tips? Check out this article about creating the optimal circumstances for focus.  

Step 4: Making the work manageable 

Starting a task is the most difficult part, because you're considering everything you have to do from start to end. But here's the secret: you don't have to finish it all in one go! Break your tasks into smaller chunks to make the whole thing a lot more manageable. Check out this article we wrote about time management techniques, which can help you make a start. And if you need a little push to get you started, try setting a timer for 10 minutes and go for it! Anyone can do something for 10 minutes, so the motivation to start is much higher. You'll realize quickly that you can do another 10, 30, or even 60 minutes!  

Step 5: Seeking help from others 

Procrastination is a lot easier when you're by yourself. Whether you're doing it because you're distracted easily or because you're overwhelmed by the subjects you're studying, you've only got yourself to hold accountable. A little help from friends goes a long way! Studying with a buddy not only holds you accountable but gives you someone to lean on when things get tough. Struggling with a tricky subject? Reach out to your professor or classmates for support. :)

So, here you have it. In 5 easy steps, you'll be on a roll toward focus. Good luck!