How to deal with procrastination with your thesis

What is procrastination?

Procrastination is the phenomenon whereby you postpone certain tasks or obligations and you start a task later than is actually desirable. This can ensure that deadlines are not met and you experience extra stress and reduced performance. Procrastination is often characterized by avoiding tasks by seeking distraction, for example by first checking your social media, watching Netflix, or putting other non-urgent activities ahead of what you should be doing.

Why do we procrastinate?

Procrastination has several causes and the cause and reason can vary from person to person. Some common reasons why people procrastinate are:

• Lack of motivation: If you don't find a task interesting or important, this can lead to procrastination.
• Fear of failure: Some people postpone writing the thesis because of fear of failure. This may prevent you from starting to write at all.
• Perfectionism: If you are a perfectionist, you may put off tasks because you are afraid of not being able to meet your own high standards.
• Planning is difficult: Some people find it difficult to make a realistic estimate of how much time a task will take. If you are too optimistic in your planning, unnecessary stress will arise and if you find it difficult to set deadlines, not much will probably happen.
• Distraction: Do you get distracted easily? If you are constantly interrupted during your work, this may mean that you do not make enough meters.

Understanding the specific cause of your procrastination is important to developing effective coping strategies. We often see that it is a combination of different factors that lead to procrastination.

When does procrastination become a problem?

Everyone puts off a task sometimes. That does not necessarily have to be problematic. Some people just need a deadline to (temporarily) flame out. However, if you keep procrastinating, do not meet deadlines and do not keep your appointments, procrastination is indeed a problem. You often lose overview and end up in a downward spiral.

Procrastination can have several negative effects on your studies and writing your thesis, including:

• Continuously postponing your work can ensure that you no longer have an overview and it is not clear what needs to be done first. You literally have no overview anymore.
• If you keep procrastinating, you will have less time to properly complete your tasks. If you then want to finish your work quickly in order to meet that deadline, this can lead to lower results.
• Procrastination can cause you to take longer to complete your studies than planned. You will then incur a study delay.
• When procrastination becomes a habit, it can result in bad study habits that are difficult to break. You are then stuck in a vicious circle that must be broken.
• If you procrastinate repeatedly, you can also lose motivation. If you are demotivated, it is even more difficult to make progress. You are literally looking at a huge mountain.
• Persistent procrastination can lead to chronic stress, which can contribute to health problems such as sleep disorders, anxiety and depression.
• If you keep putting off obligations, it can also affect your business and personal relationships. Others may become frustrated or lose confidence in you.
• Constant procrastination can also damage your self-esteem. It can lead to feelings of guilt, regret and doubt about your own abilities.

Practical tips to overcome procrastination when writing your thesis:

The reason for procrastination is different for everyone. It is important to investigate the reason why you procrastinate. Here we give you some practical tips to deal effectively with procrastination:

• Set realistic goals: Divide your tasks into small, achievable goals. This makes it easier to get started and track your progress.
• Make a schedule: Draw up a detailed schedule with deadlines for each part of your thesis or assignment. This allows you to see what needs to be done and when.
• Use the 2-minute rule (also called the Pomodoro technique): If a task takes less than two minutes, do it right away. This way you prevent small tasks from piling up.
• Work with time blocks: Plan specific time blocks for your study activities and stick to these schedules. Make sure you alternate between intensive tasks and relaxation.
• Avoid distractions: Put your phone on silent, block social media and create a quiet, focused study environment. You can also use an app like Cold Turkey for this.
• Reward yourself regularly: This can range from taking a short break to doing something fun when you reach a milestone.
• Start with the most difficult task: Tackle the tasks that bother you the most first. Once these are completed, you'll feel more motivated to tackle the rest.
• Find a study buddy: This provides a stick behind the door. Discuss carefully what you need from your study buddy if you are going to procrastinate.
• Seek help if necessary: ​​If procrastination is a recurring problem for you, consider professional guidance or seek support from your study advisor at your course.

The most important thing is to find methods that work for you and that suit your personal learning style and needs. Experiment and discover what works best for you to overcome your procrastination.

Get help on time!

If study avoidance behavior or procrastination is a serious obstacle, do not hesitate to seek help. Discuss it with your course, inform your supervisor, or consider external help, such as the guidance of Jouw Scriptiecoach. Breaking procrastination is possible with the right support and planning.

Do you recognize yourself in this situation? Make an appointment for a free consultation with Jouw Scriptiecoach and get the boost you need to get back on track.