Have you ever noticed that when those big exams loom, your brain suddenly becomes super interested in cleaning your room, reorganizing your sock drawer, or maybe even learning a new TikTok dance rather than hitting the books? Well, guess what? That urge to put off studying might be your brain’s quirky way of waving a little flag that says, “Hey, maybe there’s some exam anxiety bubbling up!”.
The research speaks to something called “evaluation anxiety,” which is when you get all those worried thoughts about how you’ll do on the test or if you get a bad grade. And guess what? That anxiety can be a big reason why we suddenly find a million other “urgent” things to do instead of studying.
Think of it like this. If the idea of the exam makes your stomach do somersaults, your brain might be trying to protect you from those icky feelings by saying, “Let’s just…not think about that right now!”. The sneaky part is that putting it off can make those pre-exam jitters even worse as the test gets closer! It’s like a little anxiety-procrastination feedback loop. So, that feeling of “I’ll definitely start tomorrow” could be the first clue that you’re feeling a bit stressed about the upcoming exam. Recognizing the connection between avoidance and anxiety is like finding the first piece of the puzzle in figuring out how to tackle both procrastination and those exam nerves.
But what are the other pieces? Let’s figure it out together!
Getting a Handle on Time Management
Sometimes, we procrastinate because our time management practices aren’t as effective as we think. We may spend too much time on one task and not enough on another. Learning some time management tricks can help.
Ever heard of the Pomodoro Technique? It’s pretty cool. You just set a timer – a kitchen timer is a great option – for 25 minutes of focused studying, followed by a quick five-minute break. Do that four times, and then you can give yourself a longer 15-minute break! It’s a proven method that boosts your focus and helps you make progress while avoiding burnout.
Prioritizing tasks can also be a game-changer. It might sound simple, but sorting out what’s most important and what’s urgent can make a huge difference. Personally, I like to think of my to-do list in four categories: urgent and important, urgent but less important, less urgent but important, and less urgent and less important. There’s even a fancy name for this – the Eisenhower Matrix – that helps you see what needs doing and when.
My personal favorite time management tool is time blocking, where you break down your day or week into smaller chunks of time and schedule specific tasks for each block. It’s like combining a to-do list with your calendar. When you do it right, it helps you avoid multitasking (which usually isn’t that productive) and keeps distractions at bay.
I like to use my meals to divide my day; before breakfast, after breakfast, and after lunch. I often tackle the tougher stuff, like watching a lecture or writing a paper, in the morning when I’m feeling fresh and save the more chill tasks, like emails, for the evening.
Setting Up Your Study Zone
Sometimes, it’s not just about what we have to do but where we’re doing it. Our surroundings impact how productive we feel. Let’s find out how we can create the perfect workspace.
Get comfy! Make sure your chair and desk feel good and that you have enough light to prevent eye strain. Try to study near a window for some natural light; it can really help!
Tidy up! Spending a few minutes at the beginning and end of your study time to declutter your space can boost your focus. It’s like a little mental reset.
Keep what you need within reach. There’s nothing more distracting than finally getting settled and realizing you forgot to grab a pen or don’t have the right notebook. Make a quick checklist of what you’ll need before getting started, so you have everything you need.
Minimize the noise. For me, the ideal is a quiet house. Because that’s not always possible, I cut out unnecessary distractions like the TV or background music with noise-canceling headphones. They’re a lifesaver!
Don’t Be Too Hard on Yourself
Negative self-talk is a big no-no. We all have those moments of self-doubt, like “I’m not smart enough for this” or “I’m probably going to fail anyway.” It’s important to recognize those thoughts when we have them and try not to let them take over. Remember, they’re just thoughts (not facts), and they’ll pass. Setting clear goals for yourself and using the time management techniques we talked about can help shift your mindset.
Find an “accountabuddy”! Cool, you say, but I have no idea what that is. No worries, I got you! This practice is just something I did with Osmosis as an OHLI, and it’s awesome. It’s a combination of two words: accountability + buddy. You pair up with someone who has similar goals and check in with each other about your progress. There’s just something magical about sharing your goals and plans with another person. It makes you feel more motivated and responsible. Ask a friend or classmate, or you can even use an app to find an accountability partner. Set goals together and follow up regularly. You can thank me later!
Make sure to reward yourself! If you’ve got a big task, like a long essay, break it down into smaller chunks and give yourself a little treat – a cookie, a short walk – after each chunk. Celebrating those small wins can keep you motivated to reach the bigger goal.
Don’t be afraid to ask for help. Seriously, there are so many people who genuinely want to support you. If you’re feeling overwhelmed and nothing else seems to be working, reach out to a friend, family member, or a professional.
Unlock Your Potential
Procrastination can be a result of exam anxiety, but that doesn’t mean we can’t push through it. A few simple, practical mental strategies are all that separate us from transforming from a procrastinator to a productivity powerhouse.
Wishing you all the happy and productive days and all the highest grades, too!
About the Author
Hamed Tarboosh is a sixth-year medical student at Latakia University, Syria. He joined the OHLI program as part of the Spring 2025 cohort. He is a physiology educator and a neurology enthusiast who plans to pursue a career in translational neuroscience and research the biological basis of neuropsychiatric disorders.
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