Strategies to Combat Procrastination

Once you have identified some reasons for

procrastination and how to cope (see article
on Understanding Procrastination), the following
are general tips on behaviours and habits which
you can cultivate to fight procrastination:
Break down your work into small manageable parts and tackle one part at a time.
Learn how to set SMART goals. (Specific, Measurable, Attainable, Relevant, Time-bound)
e.g. Instead of saying I need to study tonight, say From 8 to 9 pm tonight, I will read and take notes for
Chapter 3.
Know yourself. If you are not a morning person, dont make a plan to study at 6 am. If you need peace and
quiet to concentrate, dont study in canteens.
Learn to be comfortable with using shorter blocks of time for study. Telling ourselves that we need an ideal
two hours of free time to work may simply be an excuse to delay our work. In many situations, we can do
much in shorter periods of time as well.
Tell yourself to work for only 5 minutes and set the appropriate goal (e.g. read half a page of notes). Stop
when the time is up and affirm your effort. Decide then whether to work for another five minutes and set
another target. Chances are, you will have the momentum to keep going. Increase the time to 10 minutes,
15 minutes or longer when you find it easier to work.
Tell someone about your goals and motivate each other to work and complete the goal.
If you have diculty concentrating when alone, study with friends who can help motivate and encourage
you.
Remove distractions ( TV, emails, internet surfing or games) or set a strict time limit on them. Best if you
engage in these activities after you have done your work and not before.
Expect that it will take time to overcome procrastination and anticipate backsliding. Learn to start again
and to keep trying no matter how slow.

More resources on procrastination

NUS Libraries have a range of good self-help books to help us overcome procrastination.
The following books are good recommendations:
Eat that frog! : 21 great ways to stop procrastinating and get
more done in less time
by Brian Tracy. (CL Books - BF637 Pro.T 2007)

The NOW habit : a strategic program for overcoming procrastination

and enjoying guilt-free play
by Neil A. Fiore. (HSSML Books - BF637 Pro.Fi 2007)

Procrastination : why you do it, what to do about it

by Jane B. Burka & Lenora M. Yuen. (HSSML Books - BF637
Pro.Bu 1983)

The procrastination workbook : your personalized program for

breaking free from the patterns that hold you back
by William Knaus. (HSSML Books - BF637 Pro.Kna 2002)

Finally, if procrastination has affected your daily functioning, leading to significant anxiety, depression or disruption,
we encourage you to approach the Counselling and Psychological Services at NUS for a trained
counsellor/psychologist to help you. We can be reached at 6516 2376/cps@nus.edu.sg for enquiries.
June 2012
Brought to you by

Counselling and Psychological Services

University Health Centre, 20 Lower Kent Ridge Road, Level 2

T 6516 2376 F 6872 5618 cps@nus.edu.sg nus.edu.sg/uhc/cps twitter.com/activateurlife

Article contributed by

Mr. Yeo Eng Kwan

Senior Psychologist, Counselling and Psychological Services