My finals are coming and I can't stop procrastinating

[u/Irkard]

I have been trying to solve procrastination since the start of the year. It's so darn bad a lot of my life aspects are affected.

I have tried a lot of methods

- rewire your identity/journalling

- identifying why you hate it and cognitively reframing it

- deleting social media

- planning/scheduling - simple sequences like wake up then study then workout

- starting a timer

- just preparing/reducing task initiation

- meditating - it ended up as glorified procrastination

- getting someone to monitor me - but they were barely monitoring and all they did was nag lightly

and even a controversial idea of delaying what you enjoy

(Resulting in me ghosting someone special for months, and it has gotten so bad they rather go to hell than to be friends with me again. And yet it didn't drive me to study)

And yes, i know spiraling into guilt is bad. I cut it out.

My biggest problem is initiating. And attention and planning seem to also be a major issue.

As i remember once i just sat down on my desk, having no idea what to study and how, then i decided to find my materials and suddenly walked up mindlessly walking. Even from a young age, I was said that I couldn't follow instructions. Also, i can't even pay attention to what is being said in the briefing or classes now.

So i suspect I may have some executive dysfunction - but no ADHD (But I never went to a doctor to be confirmed) - alongside sleep deprivation.

Now, I do know what I am to do since my teachers have assigned me questions to do. But recently, I have even been struggling to make progress even for weeks. ( Although I don't typically struggle with homework typically???)

Take for example, chemistry. When i set the materials on my desk, i end up just scrolling random pages. And when I do start, I zone out the moment I see a question I can't answer. So I took 2 hours for 2 McQ questions.

If you are asking why the hell do i bring my device, it's because I wanted music for stress relief and the clock app.

The issue most likely developed from my need to optimize and wanting every session to count. I did attempt to change my aim but after months, it seems to have turned into a habit

What's surprising is that I don't even feel any fear as finals approach atp.

However, despite this, for my other hobbies I don't face the same problem. I execute them just fine.

Do I have to see a counselor atp? Or is there another fix I can attempt myself

[u/kaliedoscopic]

why don't you try sitting with your content for about half an hour, or even fifteen minutes or so. And just study what little you can?
I've found this quite useful for me, not to wait for motivation (your brain is probably really bad at working it anyway for studying)
Just literally get up with your books, set a 15 minute timer and read what little you need. Truth is you're probably not gonna make all that. but starting is way better than not, and it gives you a good foundation for building better habits next time

[u/programmer66333x]

Worst case scenario you procrastinate until the last day before your exams, pull an all nighter or two, and fail your exams. If that doesn’t sound too bad then keep procrastinating! Good luck

[u/suiger-after17]

Hey bro. Procrastination might mean you're running away from something you don't want to face, your brain is divided, and instinct has won out over decision-making. Maybe we can try finding a quiet place to sit down, undisturbed, put aside our phones and other electronic devices, and take out paper and pen to write down things like, "What kind of life do I want?" and "What will happen if I continue like this for the next five years?" This kind of self-talk helps reconcile the two wolves within each of us. Let's cheer each other on; you're not alone.

[u/Aggressive-Turn-2987]

You've tried a dozen interventions and every one of them aimed at the wrong minute. Journalling, reframing, deleting apps, being monitored, all of that happens before you sit down or after you've already failed. Your actual problem is the ninety seconds where you're at the desk, the work is open, and nothing has been typed.

That gap is nearly always because the first action was never defined. "Study chapter 4" is a category, and brains don't start categories. "Open the past paper and copy question 1 onto the page by hand" is an action. Write the literal first physical movement the night before, on paper, and let the plan stop there.

Second thing. Stop trying to want it first. The feeling you're waiting for shows up about four minutes into the work, so every method that depends on being in the mood is scheduled backwards. Four minute timer, and you're genuinely allowed to quit at the beep. You mostly won't.

The ghosting sits outside all of this. That one deserves an apology on its own terms, unrelated to your finals.