Procrastination involves postponing tasks, decisions, or important responsibilities rather than addressing them promptly (Gargari et al., 2011). Among university students, this behaviour can take many forms, such as delaying assignments, avoiding project work, or postponing exam preparation until deadlines approach. One of the main contributing factors is reduced motivation, which is often linked to a fear of failure (Hooda & Saini, 2016).
For graduate students, effective time management is particularly important due to the demanding nature of their studies. Tasks such as reviewing academic literature, conducting research, and writing a thesis require sustained effort and organisation. In this context, perfectionism can further increase procrastination, as students may delay starting tasks in an attempt to achieve flawless results (Onwuegbuzie, 2000).
One practical strategy to address procrastination is the Pomodoro Technique, a time-management method developed by Francesco Cirillo in the late 1980s. The technique involves working in structured intervals of 25 minutes, followed by short breaks of 5 minutes, with longer breaks after several cycles (Cirillo, 2006). By dividing large tasks into smaller segments, this method helps reduce overwhelm, improve focus, and support self-regulation.
To examine how this approach can be applied in practice, a study conducted by Almalki et al. (2020) developed an online anti-procrastination tool based on the Pomodoro Technique. The study involved 15 graduate students from the Faculty of Computer Science and Engineering at the University of Jeddah, providing a focused context on students with demanding academic workloads.
The tool itself guided students through structured work sessions using a Pomodoro-based timer. Participants selected specific academic tasks—such as reading research papers or working on their thesis—and completed them in 25-minute focus intervals followed by scheduled breaks. In addition, the tool allowed students to upload study materials, receive suggestions for related resources, and estimate the time required to complete tasks.
The research followed a three-stage design. First, participants completed a questionnaire to assess their initial study habits, time management skills, and levels of procrastination. Second, during the main phase of the study, students used the tool in their daily routines and recorded their experiences. Finally, a post-study questionnaire was conducted to evaluate changes in behaviour and gather feedback. Each participant engaged with the tool for at least one hour, completing multiple work–break cycles.
The results showed that all participants initially reported difficulties with time management and moderate to high levels of procrastination. After using the tool, the majority experienced improvements, including increased productivity and a reduction in procrastination behaviours. They also reported greater awareness of their study habits and better organisation of their tasks. However, some participants found it challenging to consistently adhere to the fixed timing of work and break intervals.
Overall, the findings suggest that structured time-management strategies, particularly those based on the Pomodoro Technique, can help reduce procrastination among university students. By providing clear structure and manageable work intervals, such approaches support more consistent engagement with academic tasks.
References:
Almalki, K., Alharbi, O., Al-Ahmadi, W., Aljohani, M. (2020). Anti-procrastination Online Tool for Graduate Students Based on the Pomodoro Technique. In: Zaphiris, P., Ioannou, A. (eds) Learning and Collaboration Technologies. Human and Technology Ecosystems. HCII 2020. Lecture Notes in Computer Science(), vol 12206. Springer, Cham. https://doi.org/10.1007/978-3-030-50506-6_10
Cirillo, F. (2006). The Pomodoro Technique.
Gargari, R. B., Sabouri, H., & Norzad, F. (2011). Academic procrastination: The relationship between causal attribution styles and behavioral postponement. Iranian Journal of Psychiatry and Behavioral Sciences, 5(2), 76.
Henry, A. (2019). Productivity 101: An introduction to the Pomodoro Technique. Lifehacker. https://lifehacker.com/productivity-101-a-primer-to-the-pomodoro-technique-1598992730 (Accessed 12 July 2019).
Hooda, M., & Saini, A. (2016). Academic procrastination: A critical issue for consideration. Indian Journal of Applied Research, 6(8), 98–99.
Onwuegbuzie, A. J. (2000). Academic procrastinators and perfectionistic tendencies among graduate students. Journal of Social Behavior & Personality, 15(5).