A temptation with a loophole
The end of the semester and the lecture-free period are marked by examinations and term papers. Some students react to this with procrastination. To counter excessive procrastination, the Health Office of the AStA (General Students’ Committee) and the Procrastination Outpatient Clinic (Prokrastinationsambulanz) of the University of Münster organised an online workshop on this topic in mid-January. The interest was high. For those who could not attend, here are answers to central questions about procrastination.
What is procrastination?
The Latin word “procrastinare” means “to postpone until tomorrow”. But procrastination is more than just carelessness or laziness. “It is a serious work disorder”, explains Stephan Förster, leading psychologist at the Procrastination Outpatient Clinic. Those affected know that postponing creates long-term problems. “This insight does not automatically lead to a change in behaviour.” Initially, procrastination can even feel pleasant: instead of writing a term paper, one exercises, takes a nap, cleans the apartment or reaches for the mobile phone. The brain learns two things in the process: it avoids the unpleasant and brings the pleasant. “This is a mega deal for the brain”, emphasises Stephan Förster. But this double reinforcement consolidates the behaviour. The negative consequences are intensified, the suffering increases. The “mega deal” becomes a “lose-lose situation”: the actual task remains undone, and the substitute actions do not bring real satisfaction.
Who is particularly affected?
In principle, anyone can procrastinate. According to the Procrastination Outpatient Clinic, about seven to 14 percent of people have a treatable procrastination. Students are particularly vulnerable because many degree programmes offer little structure. Unlike at school, there is only a loose framework and many freedoms. Added to this is the pressure to perform, and at the end of the semester, the deadlines pile up. “Consultation hours are often overcrowded, libraries are full, and individualised course sequences – especially in teacher training or in the humanities and social sciences – promote isolation”, explains Annalisa Biehl, health officer of the AStA. “Perfectionism and fear of failure promote procrastination”, adds Stephan Förster. “Intelligence, on the other hand, does not play a role.”
When should one seek help?
According to Stephan Förster, procrastination becomes problematic when it lasts for at least six months and impairs several areas of life – not just the examination phase. Warning signs are declining performance, missed goals, a study dropout, aversion to tasks and psychological or physical suffering, such as sleep problems or gastrointestinal complaints. Another sign is working at the last minute. “Even if one manages it at the last minute, the ‘last-minute rush’ remains a massive stress experience that can exacerbate the problem”, warns psychotherapist Stephan Förster.
What helps against procrastination?
A first step can be a self-test that the Procrastination Outpatient Clinic offers online. It helps to recognise problems and gives recommendations. If necessary, one should seek professional help, as procrastination can be associated with mental disorders such as depression or attention deficits – or promote them. However, Stephan Förster encourages those affected: “Every learned behaviour can also be unlearned.” It is decisive to proceed concretely and in small steps. Tasks should be broken down into manageable steps and planned realistically. “Those who take on too much risk stress and renewed procrastination.” Reminders create commitment, rituals facilitate the start of work, and breaks provide relaxation. “Procrastination can only be overcome if one respects one’s own limits”, says Stephan Förster and advises: “It is important to reward oneself for small successes.” Regular checks help to adjust goals and keep track.
What support services are available at the University of Münster?
Those affected can organise themselves or seek support at the **Procrastination Outpatient Clinic**. The team around Stephan Förster offers prevention projects, workshops, seminars and guest lectures. In consultation hours, those affected receive individual advice. If necessary, individual sessions – up to ten sessions of 50 minutes each – or referrals to psychotherapeutic practices and other external bodies follow. Group training sessions under guidance are also part of the offer. Important: The clinic is exclusively for students and staff of the **University of Münster** and does not offer comprehensive psychotherapy.
The AStA also supports this approach. “The fact that almost 50 people attended the second workshop shows the need for support and the desire for better self-organisation”, emphasises the AStA health officer Jessica Aufderheide. But the responsibility does not lie solely with the students. “Better study conditions are needed to prevent procrastination.” Support on related topics such as term papers or study doubts is also provided by the Writing-Reading Centre (SLZ) and the Student Advice and Counselling Centre (ZSB) of the University of Münster.
Author: André Bednarz
This article is from the University of Münster newspaper wissen|leben No. 1, 4 February 2026.