I have trouble with my school work due to procrastinating. And my anxiety always gets in the way. How do I get things done?

It's possible that you will have to jointly fight through it and also plan for procrastination! I found that a combination of carrot, stick, and planning help me. I tell myself okay... Why am I procrastinating? Am I tired? Not interested? Have no energy? Depressed? Anxious? If anxious what am I anxious about? I then plan time to sit and think over what is making me anxious or depressed a set amount of time like say 30 minutes. In which I sit down maybe take a hot bath or have a cup of tea or a chocolate whatever is calming and I let myself totally fret or be depressed but I try to also keep it as constructive as possible. I like to write points down and if I am up to it possible thoughts or solutions. But even if I am not at a solution or done at the end of 30 minutes I put down the pen and do what I need to be doing. I tell myself I can always have another 30 minutes if I need it after I get done. And I reward myself for getting things done often with something related to what was making me procrastinate and some more time. If I would of normally procrastinated by playing video games instead of just being anxious or depressed and thinking about it like earlier I then give myself some time to game. For example, but you can use anything. I also try to keep myself from planning too much or taking on too much, and if I mess up I acknowledge it but try not to beat myself up about it. I sit down and think over how I messed up and why, and pretend like it's a friend telling me the story and I respond to myself like I am their friend. That way I am not avoiding what I did wrong but I am also treating myself more compassionately.

Set an amount of time to focus on them and increase gradually. For example: Set yourself the goal of fully concentrating on it for 5 minutes. Then 10. Then 15. As you match your goals your reward feeling will increase and you'll deal with procrastination better. Small steps that help you reach a bigger goal in the long term. Also, try to stay away from the things that distract you. You know them well, so, you can put them away or make them hard to reach. That way you'll think twice before procrastinating. I know it's hard to do with all the easy access we have to internet, but it's not impossible.

Yes indeed school life is tough one.With my experiences,I too have faced the same situations.But with planning out things, managing time , sometimes forcing yourself to stop delaying things on tomorrow,and also trying out relaxation exercises you will surely you will figure a way.Also try taking breaks that cheer up up between your study time and try Meditation to increase your concentration and also help you live a balanced life. When you feel all worked up do something that makes you happy instead for some time and then continue with the work .Anyways We members of 7 cups are all willing here to hear you out!

School can be a source of stress and anxiety for many students. In order to get assignments done, it could be useful to make a schedule for yourself. However, do not attempt to overload yourself: you are allowed to reward yourself after fulfilling a given activity. Creating a personal plan tailored to your needs can allow you to get things done the way you want in a timely fashion. Set a block of time aside specifically for completing school work and accomplish as much as you can within that time frame. It is okay to take time to rest afterward and there is no need to rush yourself.

Sometimes the reason we procrastinate is because our goals are too large to manage. Break things down into smaller more manageable tasks. Make it as small as you want them to be. One thing that helps me is to set a timer for fifteen minutes and dedicate that time to just that... School work... Taking notes, studying and so on... Smart goals are the key to success. Be sure that your goal is specific, measurable, achievable, realistic and timeline-based... Then get to working on your school work. Please don't forget to reward yourself every so often after a task is done and completed... This will help with procrastination and motivation...

I'm sorry to hear that you are having anxiety when it comes to school work. Research has actually shown that people who have more "perfectionist" qualities procrastinate on their work because they are anxious that they won't do a good enough job. Some ways that I have been able to combat this procrastination/anxiety combination is being sure to physically write down to-do lists with due-dates. I find that crossing things off my list is positive reinforcement for me to stay productive. I also found that keeping a calendar on my wall of the month, as well as a written calendar of all my assignments, due dates, quizzes and exams is very helpful in visualizing how to plan my time out. These are just a few tips that have worked for me. I hope it's been helpful! :) Good luck

First, change the environment you are studying in if possible. If there is a lot of distraction, go somewhere such as a public library where it is quiet. Second, if you are listening to music while you study, switch to classical music. A lot of popular music uses rhythms that are not congruent with your natural heartbeat and studies have shown this can make people anxious. Classical music tends to go hand in hand with your heartbeat and actually can make it easier to study. Third, figure out what time of day is YOUR best time of day for studying. Everyone is different. When I was in college, my peak time was 10:30 P.M. to 1:00 A.M. So therefore I blocked out that time and found a very quiet place to hide away and get my work done. Fourth, schedule your time for study. Instead of just fitting it in when ever you can, put it in your schedule. You will then discover that you will also have more time for the things that you enjoy and not be rushing so much and thus, have less anxiety. Last, don't have too much caffeine. Certainly have some if you want but too much will take over your senses and you won't get anything done. Go forth and conquer!

It is very common for a lot of people especially students to procrastinate and then regret it later. Feeling anxious is normal for some people who cannot work under pressure. There is nothing to worry about because there is a solution to everything. As it is said, when there is will, there is a way. No one said that are habits would go away overnight, however, we need to take small steps in order to work towards the goals we wish to achieve and grow as individuals. What one in such a situation can do is make a time table for himself/herself and put it somewhere they could see at least 5 times a day so that whenever they see it, they get reminded that they have to do this task and they're already late. Adding to this, one could also reward themselves with something they like, say allowing oneself to watch one extra episode of their favourite series, going out for a drive, having a chocolate so that working towards the goal becomes more fun!

I used to have a big problem with procrastination, what helped me was making a schedule. I do class related work in 30 minute intervals (30 minutes doing classwork and then 30 minutes of watch TV or something) and this really helped me. It's helped a lot, I feel like I've gotten things done, and had a little me time at the same time. Scheduling and staying strict about it was what really helped me, and also helped me focus more on school work. Checklists are also useful both because it lists everything that you need to do and you get the satisfaction of checking off something on your list.

I would make a list of reasons of why I need to NOT procrastinate as a reminder. Then, I would buy a day planner or print off a day planner. Next, I would schedule/block out time to study specific topics that will be tested on. Make sure to also schedule breaks, hobby time, etc., but always schedule 20-30 minute blocks for study. Cramming has been shown not to work, according to studies. Also, when studying, use a kitchen timer and set it for a 20-30 minute study time. Put your phone away and turn it off so you aren't tempted to browse. Study in a quiet spot, too. Good luck! Making a visual paper record is the best way to keep track of your progress. After 30 minutes, break for 20 minutes. You will retain more and stress less.

I would set small, doable goals to complete each day for each assignment. For example, if I have to write a paper that's due in 7 days, I would set the goal to do the Introduction day 1, first body paragraph day 2, second body paragraph day 3, 3rd body paragraph day 4, conclusion day 5, revision day 6 and 7. If I have a 30 page reading and 3 days to do it, I would read just 10 pages a day. That way I can slowly chip away at it instead of feeling like I have to do the whole thing in one sitting, which would make me anxious.

I have the exact same problem from time to time, and what I've found out that helps is breaking down my work is smaller sections. Let's say when I sit down to study for an exam, i write down all the topics i have to revise and calculate the time that it might take me to revise them. But make sure to set realistic goals, because if you put too much on yourself and end up not reaching a daily goal, you'll feel overwhelmed and might fall back on prosctrationation mode. Also, i would suggest to make it fun. Try to connect the work you're doing with something you enjoy (eg. a book, movie, place etc.). Set a time when to start and do 90 minutes or 2 hour intervals, with 10-15 min break in between. Make sure to set all distraction in another room aka phone, tablets. If needed for the course you'll be studying, try disconnecting the devices from the internet. Also, give yourself small treats after you finish each section (eg. chocolate or watch an episode of your fav show or a youtube video), but careful, only as long as you feel you'll be able to stop after only one episode/video. I hope this helps you. Good luck!

I encounter this on a daily basis and am still struggling with it but the most important thing to remember is that you don't want it to happen that you run out of time studying and then end up kicking yourself because you didn't study earlier like maybe at least a few days if not a few weeks earlier! I also recommend you try it out at least once and see how you feel when your work is done ahead of the deadline and see everyone else getting anxiety to finish their work the day before the assignment is due.

planning ahead is a good way to combat anxiety and it also increases productivity and reduces procrastination. make a weekly planner to start, map out what your week will look like and what you need to get done. by doing this it will not feel overwhelming when you review everything you need to do for that week. you’ll have a mapped out plan and no need to feel anxiety because this will offer a sense of security as you will be getting things done. a weekly planner helped me so much and i know it could help you too.

Procrastination often follows this format. You think of something you must do, you receive a negative reaction against that thought, you dismiss the thought as quickly as you can to halt the negative feelings. Instead of dismissing the thought when you feel the anxiety, you can use it to trigger an action. Learn to recognize the reaction. Where do you feel it? Is it a queasy feeling in your stomach? When you feel the reaction, take the action of planning one small step towards that task. Planning how you'll go about doing the task will put you into a mode of accepting the task instead of rejecting it. For example, if you have a school paper you have to work on, think about the sources you'll have to read in order to complete your assignment. Or think of what of topics you'd like to touch on with your paper.

Try to take a walk before doing your work. This will clear your mind. Bonus - try to do it with a friend or a loved one. having a conversation with them will definitely get your mind off the work and will allow you to converse. It is crucial, however, that when you do start your homework, you leave your phone and other electronic devices closed. You can leave it another room if that is better and just close your door to eliminate distractions and that urge to procastinate. I know you can do this and there are many more ways to combat procastination!

When I am feeling anxious I find it helpful to make a list of everything that needs to be accomplished (or breaking large tasks into a series of smaller ones. That way I am able to tackle things in smaller stages and don't run the risk of being overwhelmed. I also get a sense of accomplishment when I am able to check things off the list over the course of a week; it may be something as small as "read 6 pages of X textbook", or something larger such as "complete assignment for X class". I also find that when I am able to establish study groups to review things prior to tests, it forces me to get things done ahead of time, and then solidifies the information I have studied.

Procrastination is the result of avoidance, and both the result of and driver of anxiety. Anxiety associated with procrastination continues to fester and grows over time. Anxiety can become so uncomfortable that we seek relief for it, hoping there is some better way to tolerate things left undone. They say that there are four main types of avoidance archetypes, or procrastinators: the performer, the self-deprecator, the overbooker, and the novelty seeker. Figuring out which group you're in can help you break out of your procrastination patterns — and maybe even turn in something early. The rule is simple: Starting a new habit should never take more than two minutes to do. (The name of this strategy was inspired by the author and productivity consultant David Allen. He has his own 2-minute rule for improving productivity, which states, “If it takes less than two minutes, then do it now.”)

I always start with my favorite topics. I can usually get them done quickly. That way they are out of the way and doesn’t add to my anxiety. But If I don’t have a favorite or have procrastinated on all of my classes then I write down everything I have to do with their due dates on a calendar. Then I break it up from their. Sometimes anxiety is from not knowing where or how to start your work. So asking for guidance from a success coach at school or a professor can help. For me, if it is a paper that I’m anxious about... I will write out a very ruff drafts that is literally just talking points then I go back and Mark in the text which parts match with which talking points then just build from their. If it’s anxiety about an exam or a test. I make sure that I do the work. The sooner I get things done the less anxiety I have.

This is something that I struggle with as well especially recently with regards to working from home. It is so difficult, I definitely can relate. The one thing that changed my mindset and behavior yesterday was talking to my partner about my insecurities, letting it out, even crying, and also accepting the compliments he gave me and accepting that if he believes in me, I should believe in myself. That yes, I am overwhelmed and mad at myself for procrastinating, however, I can change that today. I can just start and focus and work hard. I have done it before, I can do it again. It really took my partner telling me that I can do it, his faith in me, really gave me the strength I needed. But it was also me choosing to believe it and to take action to make it happen and believe in myself. Hope this helps

Experts says it takes 21 days to create a new habit. A good way to deal with any type of work, is to work a little everyday, you don't have to start with extensive long sessions, just start with 20 minutes but make sure you are focused on a quite environment. Study a little everyday and by the time you have to do a test or homework you will already know the knowledge and you will just have to review. Remember it might be hard at the beginning but after 21 days you will have created a constructive habit. It also helps if you do it around the same time. I hope this helps!

Hi there! I am so glad you decided to reach out for help. I believe there must be so many people out there also struggling with procrastination and anxiety. I also had to deal with procrastination and I know it must be stressful to get things done in time. Everyone has different solutions to both procrastination and anxiety plus they are also dealing with them at different levels. Some tips that I used to deal with procrastination was to create a to-do list for homework and personal tasks. It makes me stay informed that I need to get things done. I also set timers for 30-45 minutes to work and 10-20 minutes of break to stretch. Moving physically helped me to keep work and health more balanced. For anxiety, it will probably take a while to find ways to deal with it. I would suggest finding personal preferences to calm down or take a break. Getting enough sleep is important to feel better and maintain your health. Yes, sleeping with anxiety can be hard to do but knowing that getting enough sleep can be the first step to fight anxiety. Getting rid of or preventing procrastination can be great for relieving anxiety. I really hope my personal tips can help you in any way. I'm so happy that you came out and talked about this topic that I know many also struggle with. Always here to listen~ -Fiona

You need to understand the reasons why you are procrastinating before you can begin to tackle it. For instance, are you avoiding a particular task because you find it boring or unpleasant? If so, take steps to get it out of the way quickly, so that you can focus on the aspects of your job that you find more enjoyable. Poor organization can lead to procrastination. Organized people successfully overcome it because they use prioritized To-Do Lists and create effective schedules. These tools help you to organize your tasks by priority and deadline. Even if you're organized, you can still feel overwhelmed by a task. Perhaps you have doubts about your ability and are worried about failing, so you put it off and seek comfort in doing work that you know that you're capable of completing. Some people fear success as much as failure. They think that success will lead to them being swamped with requests to take on more tasks. Surprisingly, perfectionists are often procrastinators. Often, they'd rather avoid doing a task that they don't feel they have the skills to do, than do it imperfectly. Another major cause of procrastination is poor decision-making. If you can't decide what to do, you'll likely put off taking action in case you do the wrong thing.

Perhaps try being kind to yourself, beating yourself up doesn't achieve anything. Do you keep a diary? Write down weekly things need to be done. And due dates. Either a paper one or an online one. Check them off as you achieve them. Reward yourself when you reach your goals. Even in tiny ways, special snack, watching something for 30 minutes. But checklist are good and if you can keep it where you can see it, it will remind you. What is your anxiety about? Maybe see the school counselor and talk to them about your struggles. But yes reach out for support.

First of all, make sure you are taking time for yourself. It's always important to start your work fresh and with a fresh mind. Secondly, make small goals for yourself when it comes to your work. You don't need to finish an assignment all at once, you just need to start it. Once you start an assignment, it gets easier from there. Make sure to take frequent breaks or use a Pomodoro timer while you work in order to rest. Do your assignments in a clean, quiet place where you won't be distracted. Don't worry about getting a good grade, just worry about getting it completed and turned in.

I am fully able to relate to you as I faced and still face this similar experiences. I get distracted easily and procrastinate while fear of not doing well would bring me anxiety. There are some things that did improve this situation. Even though I am still improving, I hope this could help you. 1. Stay away from possible distractions: I know this can be really hard but you can slowly try it. Distractions such as phones, etc. I even once let my phone die and then started studying which means I would have no way to touch my phone. 2. Reward yourself: reward yourself when you get your things done with whatever you like to do or eat. Personally, I will reward myself with ice cream, movie night, and 2 episodes of Kdrama etc. At least you are encouraged to do it. 3. Set a realistic goal: Don't set up too high goals like finishing 2 assignments in a day which is a research paper or essay. Set an achievable goal, it's okay to take things slowly. 4. Unpacking the task: This is something I learned from my module. Breaking down the task into smaller tasks makes it seem easier to handle rather than looking at it as a whole. For example, for an essay, break it down by doing research, introduction, body paragraph, conclusion, and references. This does help a lot. Estimate the time required to do it and do it. Hope this helps. It's okay to feel anxious and procrastination is common.

Procrastinating is something a lot of us can struggle with. Sometimes taking a minute or so to your self to sit down and try to prioritize what you need to do can help. perhaps write on a sheet of paper what you need to accomplish and then write steps that will help you get there. sometimes it means having to stop and take a beak so you don't become frustrated and you are then able to focus on the task at hand. Just remember lots of people deal with this but once you find a way to help you move forward you will find you procrastinate less for you will will have found skills to move you forward. I know you can do it and 7cups is always here to help.

-do something. 10 minutes of work is better than 0. Even if you do not have strong results in such a short time, you are still moving from a dead point, and who knows, you may be delayed in work? if not, it doesn't matter, you will still know that you did at least something instead of nothing; - Divide one big goal into small ones. Even if at first glance the goal seems inseparable or it seems to you that this is not necessary. If you need more than one action to complete your task, write them down; - set your personal deadline a few days before now. For example, if you need to pass your coursework on May 10, then set a personal deadline for yourself a few days before. And have a good reason not to hit your own deadline. Assign yourself a reward for which you will really try not to go beyond the time frame; - just do it. There are this type of things that you just need to do and not think, so as not to drive yourself into unnecessary perfectionism or procrastination; - When planning your day, remember that you have 24 hours a day. Use the planning method "1-3-5", the essence of which is to complete 1 important task (large-scale, priority), 3 less important tasks and 5 small, everyday tasks per day. So in total you will have 9 tasks in the to do list of the day;

I would rely on other people for help. You have people who love you and will be happy to help you. Try to tell them to remind you to do things and treat yourself when you do things right. You can tell yourself "no going on social media until I finish at least this much" and then tell someone you trust that you're doing that. From my experience people will find it admirable and will like the fact you're relying on them. And remember that you need to have balance between work and fun. Never over work yourself and don't forget to love yourself and the people around you

We've all procrastinated at some point in our lives, and it's not a one-off occurrence either. However, it is important to establish some discipline so that you don't take such a long break off from what needs to be done that you're not able to do a good job at the end of it. Hence, planning work in phases is one idea where you can assign yourself breaks that will allow you to recharge yourself and get back to work. This way, you would not get anxious about missing a deadline and would also feel well rested. Another method would be to start as soon as possible and then take a break when you feel like you are drained, once you are motivated enough to work again, finish it off with time still remaining.