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Dr. Hannah Roberts · August 8, 2024 ·

The First Year of College:

Procrastination and Academics

By: Ella-Mei Matias, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

“Procrastination makes easy things hard

and hard things harder.”

-Mason Cooley

As we near end of summer, many incoming freshmen are preparing for the huge life change of entering college. Among many other things, this often includes orientation events, moving away from home, entering a new environment, and facing new challenges. Understandably, this time can be stressful and may come with anxiety. One common worry that incoming freshmen have is about adapting to a new academic environment. Colleges and universities are typically perceived to be more rigorous than previous high school experiences. Fortunately, there are some key habits and mindsets you can build that can help ease this transition and help you adapt to college academics with ease.

Procrastination

One behavior to be aware of is procrastination. Many of us tend to procrastinate – a study found that 96.1% of undergraduate students have moderate to severe levels of academic procrastination (Ghasempour, 2024). It happens to the best of us, and often times, it’s happening subconsciously. Procrastination can seem difficult to combat, but understanding why we procrastinate can help us to act more mindfully. In fact, anxiety and stress are significant predictors of academic procrastination (Rezaei-Gazki, 2024). Add in the stress of this time of big life transitions, and incoming college students are often prone to procrastination (Prenderghast, 2023). Changing life circumstances, alongside these new academic standards and expectations leaves many students finding themselves underprepared or struggling to keep up with their assignments — which can further perpetuate feelings of stress.

When stressed, many of us might want to avoid the very thing that causes us stress (Lieberman, 2019). In fact, procrastination often stems from our negative emotions about doing a task and results when we engage in other activities to relieve the stress we have about completing the task (Rezaei-Gazki, 2024). Essentially, the act of procrastination is us prioritizing our short-term happiness over long-term results (Lieberman, 2019). Procrastination can lead to a variety of consequences, such as being negatively correlated with assignment grades, quiz scores, final course grades, and overall GPA (Rezaei-Gazki, 2024).

Interestingly, although many of us only view procrastination as hurting our academic performance, it has been found that habitual procrastination can also lead to emotional and mental consequences. In fact, one study found that procrastination can lead to negative emotional and cognitive repercussions, such as decreased self-confidence, decreased self-esteem, and raised anxiety levels (Ghasempour, 2024). Furthermore, as procrastination affects our performance on tasks, it can lead to an altered perception of our ability to complete a task (Shah, 2024).

As with many challenges in life, being prepared is a great way to approach your new academic environment. Here are some ways you can avoid procrastination and prepare for success in your newfound college-level academics:

Mindfulness & Mindset

Because procrastination is exacerbated by negative emotion regulation, there are some ways we can mindfully decrease this habit. One key way to decrease our procrastination is by altering the way we emotionally relate to the tasks we’re faced with. By reframing the way that we perceive a task and our emotions surrounding that task, we can feel more positive and hopeful, and talk back to our originally negative thoughts about completing a task that cause us to procrastinate (Lieberman, 2019). Instead of regarding a task as daunting and something we would rather avoid, we can focus on the positives of the task and find an intrinsic motivation to accomplish. For example, “finishing this paper will help me be better at my future job” or “I will feel good about myself if I finish this paper on time” or ” I want to do well in this class, so I will finish this paper”. By creating more positive emotions about the things we need to do, we can avoid the negative thoughts relating to that task, and therefore, reduce our procrastination.

Furthermore, because procrastination stems from prioritizing our short-term fulfillment over long-term benefit, it helps to focus on our priorities. For example, when faced with an un-fun task, think about how good it will feel to finish the task, instead of focusing on how long it will take or how hard it will be (Codina, 2024). It also helps to think about the relationship between our future aspirations and outcomes and how they relate to our well-being or life goals (Codina, 2024). In other words, by reframing our mindset to associate our current mood and goals with the things we want in the future, we can bridge the gap between long-term and short-term results, decreasing our procrastination behavior.

There are personal mindset factors that can make us more vulnerable to procrastination. Interestingly, research shows that self-esteem and procrastination have a bi-directional relationship. As mentioned earlier, procrastinating can lead to a lowered self-esteem, but self-esteem also determines if we procrastinate. Specifically, having a low-self esteem can lead to an increased fear of failure – which can increase chances of procrastinating (Ghasempour, 2024). Having a strong feeling of competence, autonomy, and self-regulation helps to create a higher quality of motivation, and helps to limit and reduce the emotions that lead to procrastination (Codina, 2024). By taking time to be mindful and kind to ourselves with our self-talk, we can nurture our self-concept and increase our belief that we can complete the task, which improves our motivation.

Reframing our thoughts might seem easier said than done, but with practice, mindful reflection, and identifying internal motivators, you can reduce procrastination.

Organization

Procrastination can make it more difficult to stay on top of your academic demands, but these problems can be worsened without organization. During a time where you are juggling many unique classes, each with their own assignments and projects, organization is key to academic success. Everyone has a different method of organization that works for them. For example, some like to plan out their weeks, schedules, and assignments through an app, or by using a physical planner, or by keeping a to-do list. You can also ensure organization by setting weekly — or daily — goals for yourself, and managing your time. In order to be organized, you must know what to expect in your classes.

One key part of knowing what to expect in your classes is knowing when assignments are due, and planning accordingly. Personally, I was nervous about keeping track of all my different assignments for my various classes, so at the beginning of each class, I made it a point to look at the syllabus or go to office hours to ask my professor what the assignment course load would look like. For example, some classes may assign a smaller-weighted weekly assignment, and others may only assign three larger-scale projects for the whole quarter. Knowing what assignments are needed in each class for the term and how much work you are given can help you allot your time accordingly.

It can also be tricky to keep track of all sorts of different assignments for different classes. Many classes will often have a set day of the week when work is expected to be due, which can make it easier to plan your homework schedule. For example, if I knew that class A had two assignments due, one on Monday, and one on Wednesday, I would do those assignments on Sunday and Tuesday, respectively. And if I knew that class B has assignments due on Tuesday and Thursday, I would do that class’ assignments on Monday and Wednesday. This can vary with schedules and classes, but essentially, by learning the pattern of assignments in each class, you can plan your weeks in advance and create study habits based on which assignments you know to work on each day.

Scheduling That Works for You

Knowing what class work you can expect is helpful, but it can be tricky finding time to study amongst all the social activities, life adjustments, and classes during the busy and exciting time of college. Another way to to reliably get work done is by allotting time in your schedule so that you can do homework. By making your schedule fit with your life and setting aside designated homework times, you can seamlessly implement time for academics, no matter how busy you are.

There are a few key things you should keep in mind when considering what your homework schedule should look like. As I mentioned above, it helps to create a schedule based on what assignments are due on which days — but also consider:

Do you work better in the morning or in the evening?
Do you work better in multiple short sessions of work or fewer long sessions?
What locations you find yourself the most productive in?
Do you have any conflicting social plans coming up?

It is also important to look at your existing schedule and see what times you could set aside for homework that would be most compatible. For example, if I have a two hour break between two of my classes, I may decide to schedule that break to do some homework. Similarly, if my classes start later on a specific day, I may do homework on those mornings. The best way to stay on top of your academic load is by finding times to naturally incorporate work-time into your schedule that works best with your existing commitments, without trying to squeeze it in last-minute.

A time of such immense life changes can be daunting, especially when it comes to the changes in academic rigor that you’ll be facing. Ask for help if you find yourself needing it. Don’t let procrastination trip you up during your first semester of university (or anytime in your academic career)! Be gentle with yourself and remember that you are learning and adapting, and in time, you will find the ways that work best for you!

Feel like you need support as a college student or you’re ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Codina, N., Castillo, I., Pestana, J. V., & Valenzuela, R. (2024). Time perspectives and procrastination in university students: exploring the moderating role of basic psychological need satisfaction. BMC Psychology, 12(1), NA. http://dx.doi.org.calpoly.idm.oclc.org/10.1186/s40359-023-01494-8

Ghasempour, S., Babaei, A., Nouri, S., Basirinezhad, M. H., & Abbasi, A. (2024). Relationship between academic procrastination, self-esteem, and moral intelligence among medical sciences students: a cross-sectional study. BMC Psychology, 12(1), NA. http://dx.doi.org.calpoly.idm.oclc.org/10.1186/s40359-024-01731-8

Lieberman, C. (2019, March 25). Why You Procrastinate (It Has Nothing to Do With Self-Control). The New York Times. https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html

Prendergast, C., & Miller, J. (2023, August 30). Moving Away To College? Here’s How To Cope With Anxiety About Leaving Home. Forbes Health. https://www.forbes.com/health/mind/moving-anxiety-college/

Rezaei-Gazki, P., Ilaghi, M., & Masoumian, N. (2024). The triangle of anxiety, perfectionism, and academic procrastination: exploring the correlates in medical and dental students. BMC Medical Education, 24(1), NA. http://dx.doi.org.calpoly.idm.oclc.org/10.1186/s12909-024-05145-3

Shah, H., Ahmed, S., Raza, S. M., Irshad, M., Fahim, H., & Usman, T. (2024). Relationship between academic procrastination and self-efficacy amongst dental undergraduate students at a public university in Karachi, Pakistan. Journal of Pakistan Medical Association, 74(4), 719. https://link-gale-com.calpoly.idm.oclc.org/apps/doc/A788735286/AONE?u=calpolyw_csu&sid=bookmark-AONE&xid=670a6b27

Sarah Park · September 21, 2023 ·

A fantasy I have fostered over many years is if I just do the things better and harder and more then finally, I will be seen, heard, and cared for.

This is not my first post on this theme yet it’s still relevant. I’ve been thinking about my lifetime of hanging on, no matter what. Challenging toxic systems, working at relationships that don’t want to work, and pursuing goals that no-longer fit. I am very familiar with trying to work harder, be better, and becoming more and more articulate about what I need. A fantasy I have fostered over many years is if I just do the things better and harder and more then finally, I will be seen, heard, and cared for. Somehow, I’ve also been ignoring or discounting the very real evidence to the contrary.

We are going to take a quick but important detour into manifesting.

Now stick with me, we are going to take a quick but important detour into manifesting. When Hannah and I started dreaming about Thrive, that’s all it was, a dream. We were studying for part of our CA licensing exam and during our study breaks we started dreaming of what we could build together. That was in 2015. Each step of the way we continued to cultivate clarity about what we needed next. Each time our needs have been met.

We had not advertised, we had not talked to other people, all we had done is simply give voice our specific need.

Ready for more office space? We find two offices that are reasonably priced and in a good location. I remember being anxious about taking on the extra expense but within a month I was able to easily cover the cost with client fees. Hannah and I have seen this process happen over and over. Once we decided we were ready for new trainees. On a Friday afternoon, before leaving the office, Hannah voiced this desire and I agreed. We were contacted by multiple trainees within the next week. We had not advertised, we had not talked to other people, all we had done is simply give voice our specific need. I am a believer in manifesting.

Critical part of letting go AND manifesting is the act of “making space”.

What does that have to do with letting go? I’ve realized another critical part of letting go AND manifesting is the act of “making space”. When we invest in the systems, people, and dynamics that no-longer serve us then we are filling up all our space, time, and energy with those things. I can manifest all I want but without the emotional, physical, and spiritual space available in our lives it is going to be difficult for those positive things to show up and have room to grow.

I realized that by not making real space for my private practice to grow I was just keeping myself in the toxic cycle of burnout and staying in a system that no-longer served me.

With all this in mind I finally did something I’ve been encouraging my clients to do for years, I quit a space that was no-longer serving me. I was planning to go into full time private practice in January 2024. I was going to stay three more months at my full-time job because I was feeling anxious about money and was feeling worried that I needed more time to build my client caseload. While on paper that sounds okay, I realized that by not making real space for my private practice to grow I was just keeping myself in the toxic cycle of burnout and staying in a system that no-longer served me. So, I quit. All I felt was relief. Within that same week I got 4 new clients without doing anything differently, except for, I made space.

I finally let go, like really let go. I feel free.

I still have a long way to go before I have a full and secure feeling caseload, and yet this is the most at peace I have felt for a long time. I finally let go, like really let go. I feel free. I can feel my energy and excitement about investing in my clients, trainees, and business. I am clearer than I have been in a long time. I feel spacious and I can see how hanging on to those old familiar ways felt comforting due to familiarity but that also limited me in ways I am only starting to discover.

I want you to feel alive, free, and spacious.

Most of us experience some version of holding ourselves back, often without awareness. It’s quite the journey to uncover the ways we may be stopping ourselves from getting what we need. I am forever grateful to my therapist who has patiently walked beside me as I’ve learned my own truth. This is a gift I’d like to give to you as well. I want you to feel alive, free, and spacious. Come see me at Thrive, there is space for you here.

If you would like some support with becoming more of yourself the ladies at Thrive SLO have your back. Schedule an appointment on-line!

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Megan Payer · April 20, 2021 ·

It’s a song that celebrates the passage of time and the seasons that come and go.

If you enjoy classic folk rock like I do, you’ll be familiar with Simon & Garfunkel’s “Turn, Turn, Turn”. Lots of other artists and bands have covered it too but Paul and Art’s version is my favorite. It’s a song that celebrates the passage of time and the seasons that come and go. Taken right out of the bible (the book of Ecclesiastes to be specific), the lyrics invite you to be present to the stuff of existence: living, dying, planting, reaping, laughing, crying… you get the point. The overall message is that there’s a time and place for all things, and the only constant is change.

As the weather turns warmer here on the Central Coast, I sense spring in the air.

I’ve been feeling this hard lately. As the weather turns warmer here on the Central Coast, I sense spring in the air. The bountiful poison oak all over the property I live on is also a reminder. It’s been just over a year since my last encounter with the nasty plant. Thankfully I didn’t have to go to the emergency room that time (praise the medical gods for prednisone). It was also just over year ago that the word “quarantine” become part of our daily lingo. A whole year of Covid-19 and we’re still not out of the woods yet. And I’m avoiding the woods altogether for obvious rash-inducing reasons.

To every pandemic there is a season…

The end of the pandemic does feel nearer though, as folks get vaccinated and we move from one colored tier to the next (I’m at a loss as to why purple is worse than red? Also purple is my favorite color so I’m bummed it’s the worst tier). To every pandemic there is a season…

If my life was a book, this past year has been punctuated by several short chapters.

With the end of one chapter comes the start of another. Hopefully not another pandemic! If my life was a book, this past year has been punctuated by several short chapters. My 2020 started off with a bang, as I finished my PhD, quit a job and started another at an amazing group psychology practice (I’m looking at you Thrive SLO!) all within the first 2 months of 2020. Then the Covid came and life seemed to be lived even more online than it had before. I am grateful to live on a farm where I am surrounded by nature (plants, animals, poison oak), which serves as a grounding environment for me when the online world starts to swallow me up. Eating veggies from our organic garden was particularly soothing for me last spring and early summer. Then the scorching late summer heat blasted us to dehydrated smithereens as SLO County experienced record-breaking temps. A favorite rabbit perished and the garden withered. To every harvest there is a season…

This spring ends a very long journey on the road to becoming a clinical psychologist as I schedule my CA state exam.

Fall brought with it much excitement and anxiety as I studied my brains out for the national psychology licensing exam. Oh and there was an election that was particularly conducive to nail-biting. I passed my exam on December 5, just in time for my birthday. It was the second to last hurdle to jump before obtaining full
licensure in California. I cried tears of joy and relief when I got my score. This spring ends a very long journey on the road to becoming a clinical psychologist as I schedule my CA state exam. Praise the psychology gods! (And thanks, Dr. Freud. By the way, how’s your mom?) To every licensing exam, there is a season?

On January 25th a part of my soul left my body, manifested as an 8 pound infant.

Lastly, and certainly not least-ly, this year I’ve experienced one of the most life-altering shifts a human can experience. On January 25th a part of my soul left my body, manifested as an 8 pound infant. I am no longer the maiden. Motherhood has both shattered and awakened me. All my self-indulgence has been pushed aside for a tiny perfect being (okay not all my self-indulgence, books and yoga pants have been purchased since the baby came Earthside). My little child is pure consciousness. She reminds me to be present in loving awareness. She challenges me to self-regulate so I can more effectively soothe her. My partner has had to co-regulate both of us more than once, as the sleep deprivation takes its toll and I turn into a mushy-brained crying mess. To every midnight wake up, there is a season…

Nothing ever stays the same.

My point here folks, is that it’s always changing. Nothing ever stays the same. The only certainties are death and taxes. So be here now, witness the changing seasons of your life with compassion and loving awareness, and give me a call if you need a little support. To everything there is a season.