The Procrastination Outpatient Clinic of the University of Münster has compiled a list of strategies to help you fight procrastination. These are especially suited during phases of one’s studies when there is no fixed daily structure, or when students have to work independently by themselves.

Start off
Start off with a clear plan of attack. Define the exact time, duration and place every day where you intend to complete the next working step.
For example: Today I will work on my thesis from 3pm to 4pm at my desk.

Reminder
Remind yourself to follow through on your plan by setting an alarm on your smartphone or sticking a Post-it note on the fridge. You can also ask a friend to remind you or call you up at the time you had planned to begin.

Learning group
Set up a learning group with your classmates. You can meet e.g. in a video conference to work together on various exercises. Or arrange a time to read and work quietly together in a reading room in one of the many University libraries. When finished, sit down together to discuss the steps you’ve accomplished.

Ritual
Use a ritual to prepare yourself mentally for the upcoming work phase. A ritual can be a short activity that shouldn’t exceed 10 minutes and pose little risk of getting you “side-tracked”.
For example: Ten minutes before you start working, boot up the computer, ventilate the room, set aside something to drink and listen to your favourite song. Set the alarm on your phone to remind you to end the ritual.

Motivation
Motivate yourself by repeating an affirming motto or focusing on an image in your mind.
For example: “I’ve got this!” or “Once I’ve finished my master’s thesis, I can start my dream job.”

Studying@home (home office)
Choose a suitable workplace where you can concentrate. It’s best to choose a place where you exclusively work – perhaps your desk? Try to avoid working on your bed or sofa. Clear the clutter off your desk so you have enough space to work. If possible, choose a comfortable chair. While working, make sure the room is sufficiently ventilated and heated (or cooled) to a pleasant temperature.

Eliminate potential distractions
Shield yourself from other possible activities or distractions.
For example: Put your phone away, switch off the WiFi, wear earplugs, etc. Inform your family or flatmates that you’ll be working for the next hour and do not wish to be disturbed. Or hang a sign “Please do not disturb” on your door. Avoid getting distracted with music, television or literature. Switch your phone to silent mode or put it somewhere else/outside your room while you’re working.

Blocking apps
So-called “blocking apps” can help keep you from constantly checking your smartphone. For example, “Forest” features a virtual tree that grows on your display screen if you manage NOT to check your phone for 30 minutes, otherwise it gets destroyed. Or “Freedom”, an app that prevents you from accessing websites or the entire Internet for a fixed amount of time. Cold Turkey (Windows) and Selfcontrol (Mac) are similar programs that prevent usage of selected websites.

50% rule
Set a realistic plan by going 50%. The 50% rule means doing just half of what you had originally planned. That protects you from feeling dissatisfied because you always end up accomplishing something.
Example: “I had planned to read an entire chapter in the textbook. But I’ve never managed to do it in the past. So this time, I only plan to read half a chapter.”

Breaks and buffer times
Incorporate sufficient buffer times into your plans.
Example: “I’m out until 2pm and I’ve got a video call at 5pm. So I’ll plan to start working at 3pm because I’ll need a break to relax after the long morning.”

Setting times for brooding, worrying and daydreaming
If you’re prone to brooding, worrying and daydreaming, we recommend setting aside five minutes before getting to work to calm down and write down what you’re thinking and worrying about. Even if worries and thoughts bubble to the surface while you’re working, you can jot them down in abbreviated form and put them away for later. Set a defined period of time to devote yourself to sorting through your worries and thoughts.

Reward yourself
Reward yourself for steps you’ve taken in the right direction.
Example: “If I work on my term paper for 60 minutes today, I’m going to treat myself to a coffee in the sun on my balcony, or I’ll watch an episode of my favourite series tonight.”

The Procrastination Outpatient Clinic of the University of Münster offers diagnostics, counselling and therapy. Do you have any questions or want more information about our therapeutic services? You can reach the team at the Procrastination Outpatient Clinic of the University of Münster, headed by Prof Dr Ulrike Buhlmann, by email at: prokrastination@uni-muenster.de or visit our website.

If you notice you’re increasingly suffering from fear, anxiety or depressive symptoms and would like diagnostic or psychotherapeutic assistance, you can contact the Münster Psychotherapy Outpatient Clinic (PTA). For more information, visit: https://www.uni-muenster.de/Psychologie.pta/index.html