Getting Started Strategies for Your Procrastinating College Student
Getting started is not an uncommon struggle.
College life brings a whole new world of independence for your student. When your student lived under your roof, and you had a pulse on their activities, it was much easier to prod and encourage your student to stay on top of their assignments.
But without parental oversight, it may quickly become apparent that your child struggles with task initiation.
Task initiation or “getting started” is a foundational executive functioning skill. Initiating is the first step that someone takes to complete chores, homework, classwork, and other activities. Students may appear lazy or unmotivated, but in reality, they may need to build the skill of task initiation.
“Getting started” is not an uncommon struggle. Author James Clear writes, “The more I look at things this way, the more I believe that the willingness to start is the littlest thing in life that makes the biggest difference.”
Your student may Procrastinate because…
1. Perfectionism – Perfectionism is a common trait that can often hinder progress and prevent people from getting started on tasks or projects. Webster’s dictionary defines perfectionism as “the setting of unrealistically demanding goals accompanied by a disposition to regard failure to achieve them as unacceptable and a sign of personal worthlessness.”
If your student tends to set unrealistically high expectations for their work, they may procrastinate because they fear they won’t achieve it.
The desire to do things perfectly can lead to a fear of failure, procrastination, and an inability to make decisions. It can also cause unnecessary stress and anxiety. Students will come up with many excuses or delays not to feel this way.
2. Confusion/Overwhelm – Confusion and overwhelm can make it difficult for your student to take action because they may not know where to begin. The task may feel too complex or daunting. When your student feels overwhelmed, their brain may shut down. Many students who feel overwhelmed report they have trouble making decisions and taking action. Plus, avoiding the task altogether is easier than facing the uncertainty or stress that comes with it. Unfortunately, students can get into a cycle of avoidance, making the task seem even more difficult and time-consuming.
3. Distraction – There are plenty of distractions and interruptions in college! Video games, cell phones, a trip to the dining hall, or investigating what’s going on in the dorm next door, to name a few. When faced with a difficult or boring task, your student may turn to distractions to avoid them. Plus, every time your student is interrupted by a distraction, they have to get started again. This can feel exhausting and unmotivating. These cycles of distraction and procrastination can delay progress and increase stress.
HOW TO BREAK THE PROCRASTINATION CYCLE – 3 Ways
1. Eat the Frog:
Developed by Brian Tracy, The “Eat the Frog” strategy is a productivity technique that encourages you to tackle your most difficult or unpleasant task first. Doing the most challenging task first builds momentum and energy for the rest of your day. This gives you a sense of accomplishment that can carry you through to the next task.
When you start working on the task, focus all your energy on it. Avoid distractions and interruptions as much as possible, and try to make progress, even if it’s just a tiny amount. Once you’ve completed the task, you can move on to other tasks with a sense of accomplishment and momentum.
The name “Eat the Frog” comes from a quote by Mark Twain, who said that if you eat a live frog first thing in the morning, you can go through the rest of the day knowing that the worst is behind you.
2. Climb the Ladder:
Academic Coaches recommend this strategy when students have a larger project or goal to accomplish. The idea behind the strategy is to focus on completing each smaller task to “climb the ladder” toward the larger goal.
- Students start by identifying a larger goal or project they want to accomplish. Then, we break down that goal into smaller tasks or steps that can easily be completed.
- Our Academic Coaches create a plan on how they’ll tackle each task or step. Then checkpoints to measure if a student is “on track” to complete the goal or project are often added. Students using this technique will create a clear roadmap for achieving goals. Students can progress toward the larger goal without feeling overwhelmed or discouraged by focusing on completing smaller tasks one at a time.
- As students complete tasks, they keep “climbing,” building momentum and motivation. If your student struggles with confidence, this might be an excellent strategy. It’s a great way to break down complex projects into manageable pieces.
3. Dangle the Carrot:
Rewarding ourselves for hard work is a great way to stay motivated. A little Starbucks can go a long way!
The “Dangle the Carrot” productivity strategy is a technique that uses positive reinforcement to motivate students to complete tasks and goals. The idea is students set a desirable reward for themselves when they complete a challenging task or goal. Students should identify rewards they find motivating or enjoyable. Like a treat, a break, or an activity they enjoy.
Dangling the reward is a great way to help build motivation and momentum. In addition, the desirable reward creates a sense of anticipation that can help students push through complex and tedious tasks.
The 5-minute Timer:
And a favorite coaching tip for breaking procrastination and “getting started”: set a 5-minute timer.
A simple timer can be an effective tool to overcome procrastination and help your student get started.
Here’s how it works:
- Our coaches suggest students choose a task they have been procrastinating on or struggling to start.
- Students set a timer for 5 minutes and commit to working on the task for that entire period.
- During the 5 minutes, they should focus solely on the task at hand and try to make as much progress as possible.
- When the timer goes off, they can take a break and assess their progress. Even if they still need to complete the task, they may have made significant headway.
- Then students decide whether to continue working on the task for another 5-minute period or switch to a different task.
- Students repeat this process of working in 5-minute intervals until they have made significant progress toward completing the task.
Students often tell their Academic Coach they are shocked at how much they can get done in as little as 5 minutes.
Practice, Practice, Practice
Overcoming task initiation challenges requires a combination of strategies, including setting specific goals, breaking tasks down into smaller, more manageable chunks, minimizing distractions, and finding ways to increase motivation and overcome the fear of failure. But with practice and effort, your student can develop the skills and habits needed to just to get started.
WORK WITH US
Each week the team at Your Academic Coach connects 1:1 with students and has one goal in mind. To equip them to achieve their full potential in the classroom and in life. Each student receives a personalized coaching plan to address any gaps in their executive functioning skills. Book a 15-minute Discovery Call to learn more!
