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"You are free to choose but you are not free from the consequence of your choice" - A Universal Paradox

Monitor your self-talk:

How you think about things plays a big part in how you feel about them and your subsequent behaviour in relation to them. When you procrastinate, you are probably talking yourself out of doing something (“It’s too boring”…” It’s too hard”… “I’ve got plenty of time”…). Instead, try talking yourself into doing it (“I’ll feel better once it’s done”… “If I start now I won’t be so stressed later”… “This topic might be quite interesting”…)

Set some goals:

Think about what you want to achieve in the short, medium and long term. Write them down. Map out how the task that you are avoiding fits into achieving those goals. If you can see that the task has some useful purpose it may help you to get started. And remember, all assignments, exams and study periods have an important role to play if one of your goals is “pass my modules” or “get my degree”.

Pick your times wisely:

Schedule the task or activity you’ve been putting off at a time when you are most alert, rested and energised, and therefore more likely to do it - and put it in your diary. Planning to tackle a difficult assignment when you are tired is not likely to result in you actually doing it. This weekly planner might prove useful!

Ask for help:

If you get stuck for any reason, ask someone for help (e.g. a friend, class mate, tutor or lecturer) rather than abandoning the task all together. If you can’t access who you need straight away, make a definite plan as to when you will speak to them and try tackling another aspect of the task that you don’t need help with.

Visible reminders:

Put up notes or signs in prominent places (e.g. fridge, mirror, phone, computer) to remind you that there is something that needs to be done.



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