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Procrastination is caused by many different factors, and therefore different people have different ways of reducing procrastination.


  • Remember that it is not too late to start now.
  • Try to increase your motivation: your brain works better when you feel your work is meaningful and you understand why you are doing it.
  • Think about what you will learn from this task, what you can discuss with others, and how you can get satisfaction from this task.
  • Try to change your thinking to be more merciful, away from the pursuit of perfection.
  • Reward yourself regularly for the work you have done – you deserve it.
  • Practice mindfulness skills and use them to develop your willpower.


  • Seek help and guidance from a mentor or teacher.
  • Do exercises and study together with others, e.g., in a writing circle.
  • Tell others about your goals – it will be harder to shirk them.
  • Keep in touch with friends, share thoughts and experiences about your studies.


  • Start small. For example, on your first day, go to the library to check out the workspace, and stay and work there for a while if you feel up to it.
  • Regularity creates routines. Go to the library or other workspace every day, even if it’s just to do 15 minutes of work.
  • Break down your task into pieces as small as possible. For example, start by reading 5 pages of a book a day, or write an essay for half a page a day. Even a small accomplishment will lift your mood and boost your self-confidence and motivation.
  • Give yourself permission to work for as long as you can concentrate (e.g., 15 minutes) and then take a short break. Concentration improves as you practice it. Remember to take a day off during a long work process.
  • Schedule and make a precise plan for each day. Also, decide on a very achievable goal for each day.
  • Some people like to start with the easy task, others with the hard task. Do what helps you get started first.
  • Schedule a goal for yourself once you have broken your task down into small parts.
  • Speak to yourself about goals, not deadlines.


Make your study and learning environment comfortable for you. Think about what kind of environment helps you concentrate best: silence, sounds, music, studying alone or with others, dim, bright, etc.

Create a clear distinction between your break time and break activities and what you are working on; keep a tablet computer for breaks if you are working on a computer, for example. You can surf the web on your tablet.

Remove immediate distractions from the study situation, such as social media notification sounds, access to the internet, etc.