Don’t Wait, Do It Now: How to Improve Procrastination

As college students we tend to fill our days to the brim with class schedules, homework, studying, and all of our social events. Throughout the semester, we all procrastinate to some extent, in other words putting things off until the pressure builds up. We’ve all been there: staying up late to finish a project or paper, only to delay our bedtime even though we know we’ll regret it the next day. This cycle affects many of us, and psychologists have begun to uncover why these behaviors happen, providing insights on how we can make better decisions to break free from procrastination.The way we manage emotions, confidence, and daily structure plays a huge role in procrastination. Whether it’s pushing off assignments or staying up too late, emotional intelligence, self-efficacy, and consistent routines all influence how we use (or lose) our time.

Psychologists have made significant strides in understanding procrastination, particularly through the concepts of self-efficacy and emotional intelligence. Self-efficacy refers to one’s belief in their ability to succeed in specific tasks. This belief can strongly influence whether we procrastinate or not. One study highlighted in the first article found that nursing students with higher self-efficacy were less likely to procrastinate compared to those with self-doubt. This suggests that believing in our ability to succeed can reduce the urge to delay tasks.  Emotional intelligence (EI) also plays an important role in overcoming procrastination. It refers to our ability to recognize and manage emotions, particularly stress and anxiety. Students with higher EI tend to cope better with academic pressure, which makes them less likely to put things off. In one study, it was found that students who could manage their emotions effectively were more likely to complete assignments on time. This indicates that by improving our emotional regulation, we can reduce procrastination and handle academic pressures more effectively.

However, procrastination doesn’t only affect our academic life, it can also impact our sleep habits. Many college students experience bedtime procrastination, which involves delaying bedtime despite knowing the negative consequences. This manifests as staying awake for one more episode of a show, or scrolling through social media, even though we know it will make us feel exhausted the next day. Research from the second article shows that bedtime procrastination is closely linked to general procrastination and academic procrastination. People who struggle with procrastination in other areas of life are more likely to delay going to bed, creating a vicious cycle of sleep deprivation that can affect mood and productivity. 

The link between procrastination and both self-efficacy and emotional intelligence shows that procrastination is not simply a matter of poor time management. Rather, it’s deeply tied to our emotions, confidence, and routines. By addressing these underlying factors, we can begin to break the procrastination cycle. Improving our emotional intelligence, building self-efficacy, and refining our daily routines can significantly reduce procrastination. Next time you find yourself putting something off, remember that it’s not just about being lazy or poorly managing time. It’s about addressing your emotions, believing in your abilities, and cultivating healthier habits. The distractions of modern life can easily pull us away from our goals, but with small, intentional changes, we can improve ourselves and our productivity. So, take the first step today! Whether it’s setting a clear goal, practicing mindfulness, or focusing on emotional regulation. Pick one and start to build a better routine.who struggle with procrastination in other areas of life are more likely to delay going to bed, which creates a vicious cycle of sleep deprivation that can affect mood and productivity.