1. Identifying the Problem

• Can you describe a time when you struggled with procrastination? What happened?

  One time, I had an essay due, and I kept putting it off because I didn’t know how to start. I told myself I’d work on it “tomorrow,” but tomorrow kept getting pushed back. The night before it was due, I had to pull an all-nighter, and even though I got it done, I felt exhausted and hated the stress.

• What types of tasks or assignments do you tend to procrastinate on the most?

  I procrastinate the most on big writing assignments and exam studying. If it’s something I can’t finish quickly, I avoid it until I have no choice.

2. Triggers & Patterns

• What usually causes you to procrastinate?

  A mix of things:

  • Feeling overwhelmed by big tasks
  • Thinking I need to be in the “right mood” to start
  • Distractions—my phone, YouTube, or even cleaning my desk instead of working

• Are there specific times of day or situations when procrastination is worse for you?

  • It’s worst in the afternoon and evening when I feel tired.
  • If I have a whole free day, I procrastinate more because I feel like I have “plenty of time.”
  • If I already did one task, I feel like I’ve “earned” a long break.

• Do you tend to procrastinate more when a deadline is far away or when it’s very close?

  Definitely when it’s far away! I tell myself, “I’ll start early this time,” but I never do. I work best under pressure, so I don’t feel the urgency until the last minute.

3. Coping Mechanisms & Attempts to Improve

• Have you tried any techniques or tools to help with procrastination? If so, which ones?

  • To-do lists – I make them but never finish everything.
  • Study groups – Fun, but I get distracted and chat too much.

• What has worked for you in the past, even if only temporarily?

  The best thing is breaking big tasks into smaller ones. If I start with something tiny, like writing one sentence, it’s easier to keep going.

• What hasn’t worked, and why do you think it failed?

  • Timers don’t work if I don’t feel motivated in the first place.
  • Blocking social media doesn’t help if I find another way to procrastinate (like cleaning or watching TV).
  • Rewards don’t work because I take them before finishing my work.

4. Motivators & Accountability

• Do you work better alone, or do you find study groups or accountability partners helpful?
  • I like silent co-working (where I can see others working but not talk).
  • If I’m one-on-one with a friend, I feel more pressure to focus.
• What kind of motivation works best for you—external rewards, deadlines, competition, or something else?
  • Deadlines are my biggest motivator, but only when they’re really close.
  • Competition helps a little, but only if I know the other person well.
  • Rewards don’t work for me because I just take them early.
• How do you usually feel after procrastinating? Does that affect your motivation for the next task?
  • I feel stressed and guilty, but I also tell myself I’ll “do better next time.”
  • Sometimes I think, “Well, I finished last-minute before, so I can do it again.”

5. Ideal Support System