Self-Compassion

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!

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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 · April 6, 2020 ·

I enjoy my fantasy of being able to control things, it makes the world feel safer and more manageable.

My illusions of control over my life have been severely challenged by this pandemic. I think that has been true for many of us. I enjoy my fantasy of being able to control things, it makes the world feel safer and more manageable. However, I have been now been violently and repeatedly confronted with the fact that I have such little control over much of anything.

This reality we are living in right now is rapidly changing and pretty frightening. I am noticing that my reactions are all over the place. Below is my ever-evolving theory of fairly common reactions to this collective trauma.

Stages of Covid-19 Acceptance*

1. Denial: It’s not that big of a deal, more people die from the common flu every year. People are just overreacting.

2. Bargaining: Ok so it’s not great for older people but I’ll be fine, I’ll get some more toilet paper….just in case.

3. Avoidance: While sheltering in place I am going to make a strict schedule and stick to it! I’m going to get into the best shape of my life, I’ll start meditating for 45 min a day and I am going to eat only kale and chicken breast.

4. Depression: What does it matter? What day is it anyway? Showering and pants are optional while I cry and watch Tiger King, right?

There is a lot of loss right now and it’s important to feel that.

5. Grief: This is hard. There is a lot of loss right now and it’s important to feel that. Loss of many of my illusions about society and my ability to control the world around me. For many, loss of vacation plans, graduation celebrations, weddings, and being able to birth a child with a partner present. Loss of in person connectedness. The loss of a loved one. The loss of a sense of safety when I leave my house.

I don’t have to like something to accept it.

6. Acceptance: Some days I have the energy to do yoga and some days showering feels hard. We are in a scary situation and it is ok to feel scared, it is ok to cope in any way that fits, it is ok to do what works for you. I don’t have to like something to accept it. I don’t like that this is my/our new reality, but it is what it is. I can feel all my feelings about it, it’s ok. My reactions are valid and real.

Like much else in life, none of these steps are linear. I find myself indulging in moments of denial because the grief feels like too much at the moment. At other times I feel the peace of acceptance until there is something new to grieve.

A worldwide pandemic is a life changing event, let it change your life.

A worldwide pandemic is a life changing event, let it change your life. Lets lean in, grieve, and accept that the world around us is changing and we have no real control over it…the only true control we have is how we respond to our emotions and communicate our needs. Stay safe and healthy friends.

*I want to acknowledge that many people do not have the luxury to do things like “shelter in place”. This list does come from a place of privilege however steps 5 and 6 are steps all of us likely need to process through regardless of our circumstances.

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Sarah Park · September 10, 2019 ·

Brené Brown (my researcher crush) says that we can only be as compassionate with others as we are with ourselves. I remember when I first read this, it was a big blow. I considered myself a very compassionate person however I was also incredibly perfectionistic and harsh with myself. This just did not compute for me, I must be an exception to this rule, right? Well, as I have worked on increasing my self-compassion, I have verrry slowly noticed some shifts that I’d like to share.

One such moment was in the airport today. Traveling is stressful for many of us. It’s easy to feel hurried, annoyed and frustrated. I was in line to go through security check when a woman was ushered in front of me by a staff member. This woman was crying and was fairly disorganized. If she were in my office, I’d likely be feeling compassion or at the very least curiosity. But I was out in the world, my first feeling was that of annoyance. I was wanting her to “get it together” and to “grow up”. I quickly realized that these are messages that I tell myself.

I then remembered a time when I was traveling, and it felt like everything was going wrong. I had already been traveling for over a day. My credit card had been turned off twice during the trip despite talking to the bank about traveling. I was on the home stretch and I was waiting for my last flight. I was hungry and went to use my card, it didn’t work. My ability to cope in that moment was 0. I may or may not have cussed out a customer service rep from my bank. I definitely sat on the floor at the airport and cried. This was not my finest moment, but it was honestly the best I could do.

I gently reminded myself that I have no idea what is causing this woman’s tears. What if she just lost a loved one and is traveling to their funeral? What if she is missing a flight to a very important event? What if it’s none of my business and I am free to hope she feels better no matter what is causing the tears? In that moment it became very clear to me how my own self-compassion either limits or expands my generosity with others. Allowing myself to remember a moment of my own when I was in distress while traveling and feeling compassion for myself in that situation allowed me to view this stranger with more compassion.

It’s ok that my first reflex was to feel annoyed. My first reaction does not have to be my final reaction. I can even be compassionate with the part of myself that is still learning to be gentle. I’ve spent a lot more of my life being hard on myself than being kind to myself. That part of me will probably always exist but it does not have to doom me to a life of harsh self-criticism. Compassion is a practice, not a destination. Some moments will be easier than others, that’s ok.

I know I just told you last week to be your authentic self and now I’m telling you to be nicer. On the surface this may seem like a conflicting message. I don’t see it that way. If I was suggesting, you just ACT nice that would be inauthentic. But what I am suggesting is a glacial fundamental shift with how you interact with yourself that will ultimately color how you interact with the world.

Would you like to develop more self-compassion? The first step is to start to tune into your internal dialogue. What are you saying to yourself in moments of difficulty? Chances are you say things to yourself that you’d never say to a friend. That can be a good trick, allow yourself to consider what you would tell a friend in the same circumstances. You’d likely comfort them and tell them it’s not so bad.

You don’t have to believe the things you tell yourself, at first, it’s a practice in considering alternative responses. Over time you may even be able to believe some of the kinder responses. We don’t have to automatically believe everything we think. So much of our automatic responses are colored by old messages that are outdated yet familiar. Just because it’s a familiar thought does not make it true. The flip side is true as well, just because it’s an unfamiliar thought doesn’t mean it’s wrong.

Embracing ourselves fully is powerful. Self-compassion is a radical act in a world that often tells us we are not good enough. Be radical, love yourself, and embrace others.

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