If you’ve ever found yourself staring at a blank screen, endlessly scrolling, or cleaning your room instead of studying for that assessment task or finishing an assignment, maybe just not knowing where to begin, you’re not alone.
A mix of psychological and emotional factors often causes procrastination.
Procrastination happens when we delay tasks, not because we’re lazy, but because we’re avoiding something uncomfortable. That discomfort might be:
- Fear of failure – worrying we won’t do it well enough.
- Perfectionism – wanting it to be perfect, so we never start.
- Lack of motivation – not seeing the point or value in the task.
- Feeling overwhelmed – the task seems too big or hard.
- Poor time management – not knowing how to break it down or when to begin.
It’s often a way of protecting ourselves from stress or anxiety, but it usually creates more stress in the long run.
Procrastination is a common challenge for all of us, and definitely for students, especially in senior years when the pressure ramps up. The good news? There’s a proven strategy to help you stay focused, manage your time and reduce stress: the Pomodoro Technique.
What Is the Pomodoro Technique?
Developed by Francesco Cirillo in the late 1980s, the Pomodoro Technique is a simple time-management method that breaks work into short, focused intervals—traditionally 25 minutes—called Pomodoros, followed by short breaks. Cirillo used a tomato-shaped kitchen timer for the 25-minute sessions, hence the Pomodoro – Italian for tomato.
Here’s how it works:
- Choose a task you need to work on.
- Set your timer for 25 minutes and work on the task without any distractions.
- When the timer goes off, take a 5-minute break. Stretch, walk around, grab a drink. Resist the temptation to check your notifications – a sure pathway to distraction!!
- Repeat the cycle three or four times, then take a longer break (15–25 minutes).
This method taps into how our brains work best: with focused attention in short bursts, followed by rest.
Why Does It Work?
The Pomodoro Technique helps overcome procrastination in a few key ways, and this is supported by research:
1. Reduces the Overwhelm and Anxiety
When tasks feel too big or stressful, we often delay starting them. Breaking tasks into 25-minute chunks makes even the most challenging job feel doable and reduce anxiety.
“Short, timed intervals can help students manage academic stress by improving perceived control over their workload.”
— Steel, P. (2007). The Nature of Procrastination: A Meta-Analytic and Theoretical Review of the Procrastination Construct. Psychological Bulletin.
2. Improves Focus
Distraction is one of the biggest enemies of productivity. The ticking Pomodoro timer creates a sense of urgency and focus.
“Time-limited work periods can enhance sustained attention and improve performance, especially in individuals with attention difficulties.”
— Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength.
3. Boosts Motivation
Success breeds success. Completing a Pomodoro gives a sense of accomplishment, which builds momentum and motivation.
“The act of starting a task—even for a short period—can significantly reduce procrastination by lowering mental resistance.”
— Kuhbandner, C., & Zehetleitner, M. (2011). Think fast, feel fine: Cognitive and affective consequences of the mere perception of time.
How to Get Started
You don’t need anything fancy. All you need is a timer. Here are some extra tips:
- Write down your task before starting. Clarity helps you stay on track.
- Keep distractions away—put your phone on Do Not Disturb and put it out of reach and view.
- Use breaks wisely—stand up, breathe, move. Don’t jump straight into social media.
Real Talk: Does It Actually Help?
Many students find the Pomodoro Technique a game changer, especially when juggling multiple assignments or trying to prepare for assessments. It’s backed by research in cognitive science and behavioural psychology and is often recommended in university success programs.
“Structured time intervals improve academic performance by reducing cognitive fatigue and improving time-on-task.”
— Boekaerts, M., & Corno, L. (2005). Self-regulation in the classroom: A perspective on assessment and intervention. Applied Psychology.
Final Thought
You don’t need to feel 100% motivated to get started—you just need to start. The Pomodoro Technique helps you trick your brain into action, making even your toughest tasks more manageable. So next time you’re tempted to procrastinate, try just one Pomodoro. You might be surprised how much you get done.
References:
- Steel, P. (2007). The Nature of Procrastination: A Meta-Analytic and Theoretical Review of the Procrastination Construct. Psychological Bulletin, 133(1), 65–94.
- Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin.
- Boekaerts, M., & Corno, L. (2005). Self-regulation in the classroom: A perspective on assessment and intervention. Applied Psychology, 54(2), 199–231.
- Kuhbandner, C., & Zehetleitner, M. (2011). Think fast, feel fine: Cognitive and affective consequences of the mere perception of time. Consciousness and Cognition, 20(4), 1235–1241.