There's a good chance you're reading this to procrastinate.
You probably should be carrying out some mundane work task, calling a customer service line, starting your tax return or hanging out the washing that's been sitting damp in the machine for too long.
But instead you're flicking through your phone reading this article about … procrastination.
Why do we procrastinate?
Unfairly or not, university students are among the people most notorious for procrastinating.
Who wants to start an assignment when you could instead be at the pub with your mates or lying on your bed staring at the ceiling?
Queensland University of Technology's (QUT) Support for Learning team leader Megan Pozzi has made it her job to help students avoid the pitfalls.
Studies have shown up to 95 per cent of uni students procrastinate, but Ms Pozzi sees it as a pretty universal phenomenon.
"All of us can relate to putting off a decision, delaying responding to a text message, watching Netflix instead of cleaning the house," she said.
People procrastinate for a variety of environmental, social and psychological reasons — not just because they're inherently "lazy".
"We also know that most people don't like procrastinating and want to reduce the degree to which they procrastinate.
"There are a lot of documented negative effects associated with procrastination. These generally relate to health, academic and work performance, anxiety, and self-esteem."
Night Against Procrastination
Ms Pozzi helps run a biennial Night Against Procrastination at QUT, an idea that has gained traction in Europe and north America after emerging in Frankfurt in 2010.
"The events take place in a large, open plan study space in our library," Ms Pozzi said.
"We set up a range of different options to deal with the skill-based elements of procrastination — that is, competence.
"So we have staff on deck who can support with academic writing, study techniques, exam preparation strategies, researching and referencing, and so forth.
"Then we have a range of different options to deal with the will-based elements associated with procrastination — so, interest.
"We have mental health nurses, therapy dogs, colouring in, jigsaw puzzles, food, goal-setting and support for career and decision-making."
Ms Pozzi said students could spend as long as they liked at the events and engage in as much or as little as they liked.
QUT Student Guild welfare officer Alexandra Marks, who attended the last event on June 9, said despite her best efforts she could also be "quite the procrastinator".
She said uni students can be particularly prone to putting things off because they have a barrage of distractions and opportunities available to take them away from their studies.
"There are a lot of nuisances which lead to us being more susceptible to procrastination and while, yes, some students are 'lazy', most students are just trying to manage setting up their life and existing," Ms Marks said.
"Nights Against Procrastination are extremely useful because they give students the opportunity to talk to educators on the spot about their specific issues of referencing, writing, anxiety, and so on."
And the best tip she has received?
"I've used this throughout my time at university, and even having something as small as a rough outline done before the assessment is due is amazingly useful.
"Additionally, the Pomodoro technique for exam studying is fantastic."
Can procrastination be a good thing?
Sometimes.
Ms Pozzi said "positive," "intentional," or "active" procrastination can be used purposefully to cope with given tasks.
"Like cleaning instead of doing your tax return, working on an easier task due later rather than a harder task due sooner."
She said having more time to think about a task and find the necessary resources and information can be one of the benefits of procrastinating on purpose.
"The difference is feeling the sense of control and agency over how you're spending your time."
How to stop procrastinating
Ms Pozzi's best advice on avoiding delay:
- Just because you can, doesn't mean you should. A lot of the time, we hear people saying things along the lines of, "I work well under pressure". Often in reality this looks like pulling all-nighters surrounded by energy drinks, chips packets, and tears. While you may get your task done using this approach, the process of getting there isn't healthy.
- Try to figure out why you're procrastinating. Is it because you don't know what you have to do? Ask for help. Is it because you don't like what you have to do? Promise yourself a reward or treat.
- If you're procrastinating more often than not, consider therapeutic intervention to see whether there's any psychological factors underpinning your procrastination.
- Set SMART goals (specific, measurable, achievable, realistic and timely). We'll often hear students say, "I'm getting my research done today". OK, well what does 'done' look like? It's much better to say, "I'm going to find 10 sources for my assignment today". That way you can track progress and feel the sense of satisfaction of being 'done' by being clear about what that looks like.
- Get some role models or study buddies. Organise to work on a task with others to keep yourself accountable.
- Work in short bursts. We often recommend the Pomodoro Technique – work for 25 minutes, take a break for five minutes. The idea is that working in this way helps to eliminate distraction and maintain concentration.
- Get sleep and, more specifically, get good quality sleep. Avoid caffeine and screen time before bed and practise good sleep hygiene.
- Eat and get outside. Your brain needs a rest.
- Eliminate distractions. Turn off your phone, or get someone to hide it for you.
- You can also put up this sign in your workspace:
