Procrastination is a common challenge, especially among university students. It refers to delaying tasks, decisions, or responsibilities instead of addressing them in a timely way (Gargari et al., 2011). In academic settings, this can look like postponing assignments, avoiding project work, or waiting until the last minute to prepare for exams.
Often, procrastination is not about laziness. It is frequently linked to deeper factors such as low motivation or a fear of failure (Hooda & Saini, 2016). For graduate students in particular, the demands of reading extensive literature, conducting research, and writing a thesis require sustained focus and strong time management. In this context, perfectionism can also play a role, as the desire to do things “perfectly” can delay taking action altogether (Onwuegbuzie, 2000).
A simple approach: The Pomodoro Technique
One practical strategy to manage procrastination is the Pomodoro Technique. Developed by Francesco Cirillo in the late 1980s, the method is based on working in short, focused intervals. Typically, this means 25 minutes of concentrated work followed by a 5-minute break, with longer breaks after several cycles (Cirillo, 2006).
The strength of this technique lies in its simplicity. By breaking larger tasks into smaller, manageable parts, it reduces feelings of overwhelm and makes it easier to get started. The structured timing also helps maintain focus and supports self-regulation over time.
What does research say?
Research has explored how the Pomodoro Technique can be applied in practice. One study by Almalki et al. (2020) developed an online anti-procrastination tool for graduate students based on this method. The tool guided students through timed work sessions and breaks, while also allowing them to organise their study materials, estimate task duration, and access relevant resources.
The study involved 15 graduate students from the Faculty of Computer Science and Engineering at the University of Jeddah. Participants used the tool as part of their daily study routines and reported their experiences over time.
The results showed that most students experienced improved productivity and a reduction in procrastination. They also reported greater awareness of their study habits and better organisation of their work. However, some participants found it challenging to consistently follow the fixed timing of work and break intervals.
Final thoughts
The Pomodoro Technique is not a one-size-fits-all solution, but it offers a simple and practical way to approach procrastination. By introducing structure and breaking tasks into smaller steps, it can help make starting easier and support more consistent progress.
While much of the research focuses on students, the same principles can also be applied in everyday life and the workplace, where managing focus and workload can be equally challenging.
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)