Time Management and Procrastination

There are many nuanced external and internal factors that contribute to academic success. Managing your time effectively can be challenging for students juggling classes, jobs, clubs, and other responsibilities. College is an excellent opportunity to develop and refine your time management skills, helping you feel more in control of your time even after graduation. 


The following are strategies you can experiment with to grow your time management skills and reduce procrastination. If you could use additional support, scheduling time with a Student Wellbeing Coach or an Academic Success Coach would be a great next step. 

Procrastination Myths and Facts

Procrastination happens when we put off tasks we need to complete, even though we know it will negatively impact us later. Often people view this as a motivation issue, but it is typically caused by other factors, such as:  

  • Not feeling confident about the task 
  • High stress levels 
  • Unrealistic perception of time 
  • Mental and physical fatigue 

Understanding the psychology of procrastination can help you overcome it. Here are some common myths and facts about procrastination: 

Myth: Procrastination is a time management issue. 

Fact: Procrastination is most often a way to avoid uncomfortable emotions that get brought up around certain tasks. Who wouldn’t want to avoid a task that brings up emotions such as anxiety, inferiority, or uncertainty? 

The tendency to avoid tasks that bring up difficult emotions is in our neurobiology.  The amygdala — the part of our brain that detects threats — perceives any task that brings up difficult feelings (i.e., anxiety) as an actual threat. Our brains are wired to “get rid” of the thing that is causing us discomfort. Thus, we start to procrastinate to “get rid” of the difficult emotions around a task.  

Myth: I work better when I do things at the last minute. 

Fact: Not all stress is bad. We often need some stress to help us focus, stay motivated, and get a task done. However, the intense cycle of procrastination can contribute to chronic stress, imposter syndrome, and self-doubt. Finding the right amount of stress to help you focus, but not avoid the task is key in overcoming procrastination. 

Myth: To stop procrastination, I just need better self-control. 

Fact: Guilt over procrastination and blaming ourselves is one of the key ingredients to keep the procrastination cycle going. When we feel guilty about procrastinating, we tend to continue procrastinating because guilt deepens our feelings of inferiority, hopelessness, and incompetence about a task with which we are already struggling. Remember, everyone procrastinates – it’s a natural response to tasks that bring up uncomfortable emotions – so try being gentle with yourself. 

Why “Time Management” Isn’t Really About Time

Time doesn’t stop, slow down, or wait for us to catch up—so it’s not really something we can manage. What we can manage is how we take care of ourselves in the time we have. 

So instead of focusing on perfect schedules or non-stop productivity, try thinking of “time management” as self-management. It’s about being kind to yourself, noticing what helps you get started, and taking small, doable steps—even when you don’t feel like it. 

Here are a few tips to help you work with yourself, not against yourself. 

Guilt and blaming ourselves for procrastinating is a key part that keeps the procrastination cycle going. Instead, try validating your feelings and talking to yourself with compassion (i.e., “It’s ok to feel stressed. You have done assignments like this before. Start by doing one small task.”) 

Our fear of starting an assignment and getting it wrong often leads us to avoid the assignment. To get started on an assignment, keep the stakes low by writing a “crappy rough draft.” You might even try “stream of consciousness writing” where you write whatever comes up for you in the moment. For example, you might type, “I don’t know what I’m going to write this paper about, but the introduction will go here, and I guess I’m interested in writing about the neuroscience of procrastination…” 

Remember, it is much easier to edit than to write something perfectly the first time. 

Motivation is just a feeling, and feelings are a bit like the weather – they are unpredictable and come and go. Would you wait for a sunny day to leave your room in order to go to class? No, you strap on your rain boots, grab your umbrella, and get moving. It may not be fun walking in the rain, but once we start walking, we realize that getting a little wet isn’t so bad. Similarly, once you start studying (even when you don’t feel like it), you often start to feel motivated as you get the ball rolling.

Try reframing your negative thoughts about procrastination by viewing it as self-care time. Scheduling short, time-limited breaks where you allow yourself to engage in a procrastination activity will 1). reduce the guilt that perpetuates the cycle of procrastination and, 2). give your mind a break from studying. 

During your breaks, check in with yourself to see what you need at that moment. Are you feeling anxious and stressed about an assignment? Try doing something relaxing during your break such as deep breathing, taking a short walk outside, or calling a trusted friend. If you’re feeling unmotivated, bored, or tired, try splashing cold water on your face, doing a few jumping jacks, or taking a brisk walk. For more tips, take a look at these guides to schedule your time.