How to Stop Procrastinating & Start Studying

You know that awful feeling when you've got revision to do, but somehow you end up scrolling through your phone or suddenly deciding that now is the perfect time to deep-clean your room?

Procrastination hits almost every student at some point, and it's frustrating. The longer you put off studying, the more stressed you become. Don’t worry. It's a habit that can be broken with the right strategies and mindset shifts. In this guide, we'll help you understand how to stop procrastinating and start studying. You’ll find out why you procrastinate, and we’ll give you practical, science-backed techniques to help you break the procrastination cycle.

Key Takeaways

• Procrastination is a normal response to stress, fear, or feeling overwhelmed; it doesn't mean you're lazy.

• Understanding your personal procrastination triggers is the first step to beating them.

• Small mindset shifts can make studying feel less overwhelming and more achievable.

• Science-backed techniques like the Pomodoro Technique and the 2-Minute Rule can help you get started.

Why Do We Procrastinate When It Comes to Studying?

Procrastination isn't about poor time management or being lazy. It's your brain's way of protecting you from uncomfortable feelings.

When you think about studying, your brain might associate it with stress, boredom, or fear of failure. To avoid these negative emotions, your brain pushes you towards more immediately rewarding activities, like watching videos or chatting with friends.

Research shows that procrastination is an emotion regulation strategy (opens in a new tab), not a time management problem. You're not avoiding the work itself; you're avoiding how the work makes you feel.

Here are some common emotional triggers behind study procrastination:

• Fear of failure: What if you study hard and still don't do well? Sometimes not trying feels safer than trying and failing.

• Perfectionism: If you can't study perfectly or for hours at a time, why bother starting at all? This all-or-nothing thinking keeps you stuck.

• Feeling overwhelmed: When the task feels too big or you don't know where to start, your brain freezes and chooses avoidance instead.

• Lack of immediate reward: Studying for an exam that's weeks away doesn't give your brain the instant gratification it craves.

• Low motivation or energy: Sometimes you're just tired, burnt out, or struggling to see the point of what you're learning.

Understanding which of these triggers applies to you is the first step towards overcoming procrastination.

Here is a quick summary to help you break the procrastination cycle:

Now let's dig deeper into each step.

Step 1: Identify Your Procrastination Triggers

Before you can fix your procrastination habit, you need to understand what's causing it. Take a moment to reflect on your usual study avoidance patterns. Here are some questions to help you identify your triggers:

• Do you avoid studying because you're worried you won't understand the material or won't do well in the exam?

• Do you tell yourself that you'll study once conditions are perfect (when you feel more motivated, when you have more time, etc.)?

• Do you feel paralysed when looking at a big revision list because you don't know where to start?

• Do you get distracted easily, especially by your phone or social media?

Your answers will reveal your personal procrastination style. Once you know your triggers, you can choose strategies that specifically target them.

For example, if you're overwhelmed by the size of a task, breaking it into tiny chunks will help. Or, if you're easily distracted, removing your phone from your study space is essential.

Step 2: Reframe the Way You Think About Studying

Small shifts in how you think about studying can make a huge difference in your motivation.

Instead of thinking "I have to study," try thinking "I get to study." This subtle change reminds you that education is an opportunity, not a punishment.

Rather than aiming for perfection, focus on progress. Every small step forward counts, even if it's just five minutes of revision or reading one page of notes.

Try visualising your future self. Imagine how relieved and proud you'll feel after a productive study session, or picture yourself walking into the exam feeling prepared and confident. This mental rehearsal can boost your motivation to get started.

And finally, be kind to yourself. Negative self-talk ("I'm so lazy," "I'll never catch up") only makes procrastination worse. Treat yourself with the same compassion you'd offer a friend who was struggling.

Step 3: Use These Science-Backed Study Techniques

Here are some proven techniques that make starting (and continuing) much easier.

Step 4: Create a Study Space That Supports Focus

Your environment has a huge impact on your ability to concentrate. Here are four ways to create your ideal study space:

1. Choose a specific spot that's just for studying. This could be a desk in your room, a corner of the library, or even a particular spot at the kitchen table.

2. Make sure your study space has good lighting, a comfortable chair, and all the materials you need within reach (pens, textbooks, notes, water).

3. Keep your space tidy. A cluttered desk often leads to a cluttered mind. Spend two minutes clearing your space before each study session.

4. If possible, make your study space different from where you relax. This helps your brain associate that space with focus and productivity.

Step 5: Remove Distractions—Without Losing Your Mind

Let's be honest: your phone is probably your biggest distraction.

Try putting your phone in another room during study sessions, or at least turn it face-down and on silent. Also consider using website blockers on your computer if you find yourself constantly checking social media or other sites. Extensions like StayFocusd (opens in a new tab) can help.

If you’re in a busy household, tell family members when you're studying so they know not to interrupt you.

Remember, removing distractions isn't about punishing yourself. It's about setting yourself up for success and making focus easier.

Step 6: Set SMART Study Goals

Vague goals like "study more" or "do better in biology" don't work because they don't give you clear direction.

Instead, use SMART goals:

Specific: Define exactly what you'll study. Instead of "revise chemistry," try "complete one past paper on organic chemistry."

Measurable: Include numbers so you can track progress. "Review 20 flashcards" is better than "look over notes."

Achievable: Make sure your goal is realistic given your time and energy. Don't set yourself up to fail with impossible targets.

Relevant: Connect your goal to your bigger objectives, like passing an exam or understanding a difficult topic.

Time-bound: Give yourself a deadline. "Complete the maths practice questions by 5 PM today" creates urgency and focus.

An example of a SMART study goal: "I will complete three Biology past paper questions on photosynthesis by 4 PM today, checking my answers against the mark scheme."

Step 7: Reward Yourself for Getting Started

Your brain responds well to positive reinforcement.

After completing a study session - no matter how short - give yourself a small reward. This could be:

• A 10-minute break to check your phone

• Your favourite snack

• An episode of a TV show you enjoy

• Time to play a game or chat with friends

• A walk outside

The reward doesn't have to be big. It just needs to be something you genuinely enjoy and can look forward to. Over time, your brain will start associating studying with positive feelings, making it easier to get started in the future.

Step 8: Forgive Yourself & Try Again Tomorrow

You're going to have bad days. Everyone does. Some days you'll skip your study session. Some days you'll get distracted halfway through. Some days you'll achieve absolutely nothing, despite your best intentions.

That's okay. It doesn't mean you're lazy or hopeless. It means you're human. Beating yourself up only makes procrastination worse. Instead, acknowledge what happened, forgive yourself, and refocus on what you can do tomorrow.

Consistency matters more than perfection. If you study for 20 minutes three times a week, that's far better than studying for six hours once and then burning out.

Frequently Asked Questions

Why do I always leave studying until the last minute?

This is because a deadline will make you productive (opens in a new tab). It happens because the pressure of an approaching deadline finally overrides your brain's avoidance response. The stress and adrenaline make the task feel urgent enough to overcome procrastination. However, this pattern often leads to panic, rushed work, and poorer results.

To break this cycle, try creating artificial deadlines earlier than the real one, or use the techniques in this article to make starting easier before panic sets in.

What should I do if I still don't feel like studying?

First, accept that you don't need to feel like studying to actually study. Motivation often comes after you start, not before.

If you're genuinely exhausted or burnt out, it might be a sign you need rest. Listen to your body and take a proper break. Then, return to studying when you're recharged.

Are some people just more productive than others?

While people do have different natural energy levels and working styles, productivity is largely about systems and habits rather than innate ability.

The students who seem effortlessly productive have usually developed consistent routines and removed obstacles to getting started. You can learn these skills too.

What if I've already run out of time?

If your exam is tomorrow and you've barely started, don't panic. There's still value in studying.

Focus on high-yield topics: 

• Look at past papers to see what comes up most often

• Review key concepts rather than trying to learn everything

• Prioritise understanding over memorisation where possible

Even a few hours of focused revision is better than giving up entirely.

Break the Procrastination Cycle with Save My Exams

Beating procrastination isn't about becoming a perfect student who never struggles with motivation. It's about developing small habits and strategies that make starting easier.

You don't need to use every technique in this article. Just pick one that resonates with you and try it today. Maybe it's the 2-Minute Rule, or creating a distraction-free study space, or setting one SMART goal for tomorrow.

Then, head over to the study tools on Save My Exams to help make revision just that little bit easier. Choose from expert-written past papers, flashcards, and revision notes to help you build real exam confidence.

Remember, momentum builds motivation. Every small step you take makes the next one easier.

References

ScienceDirect - Procrastination, Emotion Regulation, and Well-Being (opens in a new tab)

StayFocusd (opens in a new tab)

PubMed - Deadlines make you productive, but what do they do to your motivation? Trajectories in quantity and quality of motivation and study activities among university students as exams approach (opens in a new tab)