Procrastination can be the biggest hurdle to overcome when you are struggling to be productive. For neurodivergent students, it can be more frequent and more intense than for others. It often isn't about laziness or not caring. It can come from not knowing where to start, feeling overwhelmed by the size of a task, anxiety about doing it wrong, or simply finding the task too uninteresting to engage with.

One way to tackle it is to use the BBC method:

• Be clear

• Break it down

• Cheat yourself

Be clear

Procrastination often comes from not knowing exactly what you need to do. This can be especially true for neurodivergent students, where uncertainty about a task can cause genuine paralysis rather than just mild hesitation. If you find yourself stuck before you've even started, ask yourself whether the task is actually clear to you.

If it isn't, resolve that first:

• read through the instructions or assignment brief again

• ask a friend or classmate what their understanding is

• contact your tutor for clarification

Getting clear on what's needed removes one of the most common reasons for not starting at all.

Break it down

Are you procrastinating because the task feels too big and you don't know where to begin? Breaking it down into smaller steps can make it feel manageable. This works particularly well for students who experience ADHD-related task paralysis, where the brain struggles to identify a starting point when the goal feels too large or vague.

Try this:

• Using a pack of post-it notes, write down every task you need to complete, one per note.

• Group the post-its into three piles: now, next, and last, based on what feels most and least urgent. Don't overthink this — you can always move things around later.

• Take the top task from the now pile and see if you can break it down into all the small steps needed to complete it.

• You now have your first step. Do that, then move to the next. When the task is done, pick up the next post-it and repeat.

Cheat yourself

Use one or more of the following techniques to get into the right headspace to start:

• Quick wins: start with the easiest task so you feel positive and build momentum before moving onto harder work. This works well if your motivation depends on interest and reward, since an early win can shift your mood and make the next task feel more approachable.

• Eat the frog: start with the hardest or most dreaded task first, so everything after feels easier. This works well for some people, but if you find that facing the worst task upfront stops you starting at all, try quick wins instead.

• 5-minute rule: plan to spend just five minutes on a task. Nothing is so bad that you can't do it for five minutes. After five minutes, can you go for another five?

• Body doubling: work alongside someone else, whether that is a friend, a study group, or a virtual co-working session. Many neurodivergent students find it significantly easier to start and stay on task when another person is present, even if you are both working on completely different things.

• Treat yourself: commit to a period of work and have a reward waiting at the end. Be realistic - 15 minutes of actual work is better than an hour of avoiding it. Start small and build up.

• Picture your future self: think about how you will feel once the task is done. Not in an abstract way, but specifically — what will it feel like to have it finished and off your mind? Use that feeling as a reason to start now.