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(Image credit: Shutterstock)

Time is the apparent progression of events from past to future. While it's impossible to completely define the nature of time, we all share many common experiences bound by time: Causes lead naturally to effects, we remember the past but not the future and the evolution of time appears to be continuous and irreversible.

Is time relative?

Einstein's theory of special relativity revealed that the experience of the flow of time is relative to the observer and their situation. Previously, the work of Isaac Newton had assumed the existence of a "master clock" that kept synchronized time throughout the universe. This clock wasn't really thought to exist, but the concept allowed Newton's equations to work. The key idea was that all observers could agree on the exact same moment of time, according to the Internet Encyclopedia of Philosophy (opens in new tab).

However, building on work before him, discovered that the passage of time is relative. In special relativity, moving clocks run slowly; the faster you move in space, the more slowly you progress through time. The closer you get to the speed of light, the greater this effect becomes.

(Image credit: Mark Garlick/Science Photo Library via Getty Images)

In the decades since Einstein first proposed this concept, physicists have made multiple measurements that demonstrate this effect. An atomic clock aboard a jet airplane will tick at a slower rate than one on the ground. A subatomic particle called a muon doesn't exist long enough to travel from the atmosphere, where it's generated when cosmic rays strike air molecules, to the ground. But because muons travel at close to the speed of light, they seem to exist longer from our perspective, allowing them to complete their journey.

When Einstein developed his theory of general relativity, he extended this concept, known as "time dilation," to situations involving . The presence of strong gravity also slows the passage of time, so a clock in a strong gravitational well (for example, on the surface of Earth or near a black hole) will tick at a slower rate than a clock in the middle of space, according to physicist Christopher S. Baird (opens in new tab).
Related: 9 ways you can see Einstein's theory of relativity in real life
Is time travel possible?

Time travel into the future isn't just permitted - it's mandatory. Indeed, with every passing second, all of us are moving forward into our own futures. The future is unavoidable, and it is impossible to escape. But the reality of relativity makes it clear that "jumping" forward in time is perfectly acceptable.

(Image credit: Peter Finch via Getty Images)

If a twin sets off in a rocket ship and spends a few years traveling near the speed of light, when they return to Earth, they will have aged less than their Earthbound twin. Although only a few years may have passed on the spaceship, decades or even centuries could have passed on Earth, depending on how quickly the rocket traveled, according to Cosmos magazine (opens in new tab). In a real-life example, NASA astronaut Scott Kelly has experienced a few milliseconds less time than his twin Mark (Scott is also six minutes younger), thanks to spending a longer time in space, traveling at speeds of around 17,500 mph (28,100 km/h), according to Live Science sister site Space.com (opens in new tab).

But time travel into the past appears to be forbidden - at least in all experiments and observations ever done. For one, the possibility raises all sorts of uncomfortable issues, like the famous grandfather paradox which asks what would happen if you went back in time and killed your own grandfather: You wouldn't exist, so you wouldn't be able to travel back in time to commit the act.

Second, there is no known mechanism in physics that permits traveling backward in time. While certain time-traveling situations can be constructed in general relativity, those situations require entities that don't seem to exist in our universe (like matter with negative mass, or infinitely long cylinders).

However, physicists currently do not have a full understanding of why time travel into the past is forbidden.

Can time be reversed?

Almost all laws and equations that physicists use to understand the natural world are symmetrical in time. That means they can be reversed without changing any results. For example, if you were to watch a video of a ball rising into the air and falling again, without any other context, you wouldn't be able to tell if the video was being played forward or in reverse.

However, there is one aspect of physics that does seem to respect a flow of time: the concept of entropy, which is a measure of the disorder in a system. According to the second law of thermodynamics, entropy always rises in a closed system, and this evolution can't be reversed.

(Image credit: NASA/GSFC)

Physicists don't know if the growth of entropy gives rise to the "arrow" of time or if it's just a coincidence, according to the Stanford Encyclopedia of Philosophy (opens in new tab).

Is time discrete or continuous?

Almost all physical theories treat time as a continuum, which is also how we perceive the flow of time. There is no smallest "unit" of the passage of time. All events flow smoothly without interruption or hiccups into the next.

However, one theory of quantum gravity, called loop quantum gravity, hypothesizes the existence of a smallest possible unit of . This unit would represent the smallest possible extension of space and duration of time. In this theory, what we perceive as smooth, continuous time is really a stuttering, stop-motion progression from past to future. But because this happens for such an incredibly brief duration, it appears to be continuous, like the frames of a movie blending together, according to a 1998 article by physicist Carlo Rovelli in the journal Living Reviews of Relativity (opens in new tab).

Is time real?

Scientists, philosophers and others have pondered the nature of time. And although we've learned a lot about time, such as the reality of time dilation and the possible connection between time and entropy, we haven't been able to come up with a complete description of what time is.

Some philosophers and physicists have argued that what we experience as time is just an illusion, an artifact of our consciousness. In this view, the passage of time isn't real; the past and future already exist in their complete extent, the same way the entirety of space already exists. What we sense as the flow of time is a byproduct of the way our brains work as we process sensory information from our environment, according to physicist Sean Carroll (opens in new tab).

Listen to the venerable "Astronomy Cast" podcast to explore how to skip forward through time in this episode (opens in new tab).

Article author and astrophysicist Paul M. Sutter explored the nature of time travel in this episode (opens in new tab) of his "Ask a Spaceman" podcast.

The time-reversal symmetry is fundamental to physics, and you can learn more about it in this recorded lecture (opens in new tab) provided by the International Centre for Theoretical Physics.

Additional resources

Bibliography

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(Image credit: Shutterstock) Time is the apparent progression of events from past to future. While it's impossible to completely define the nature of time, we all share many common experiences bound by time: Causes lead naturally to effects, we remember the past but not the future and the evolution of time appears to be continuous and irreversible.

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The Philosophy of Time Management | Brad Aeon | TEDxConcordia

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Why you procrastinate -- and how to still get things done | Tim Urban

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Students, especially FTIC students, may struggle with how to use and manage their time well. New students may have difficulty transitioning to college and adjusting to the realities of the post-secondary environment, including independent studying and managing the expectations of college learning (van der Meer et al.). Proper time management behaviors can reduce students' academic stress (Misra). Students who fail to practice effective time management risk failing not only academic courses but in some cases, they fail to complete their intended degree (Baldwin). Time management at the college level involves more than assignment completion; it involves effective decision-making and evaluation (Baldwin). Students who have poor time management skills benefit from identifying the primary reasons behind poor time management to include factors such as:

1. lack of energy or motivation,

2. lack of focus,

3. fear of failure, and

4. loss of self-esteem or self-efficacy (Baldwin).

Students who utilize time management strategies have attitudes that are more positive, view themselves as more effective, and report lower levels of stress (Kearns and Gardiner 242). Research suggests that students would benefit from instruction related to time management so they can learn about the impact that time management strategies can have on their academic stress and success (van der Meer and Misra). Students who identify their individual underlying factors and areas of weakness in time management are far more likely to be successful in college (Baldwin).

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Students, especially FTIC students, may struggle with how to use and manage their time well. New students may have difficulty transitioning to college and adjusting to the realities of the post-secondary environment, including independent studying and managing the expectations of college learning (van der Meer et al.).

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10 Tips for Mastering Time Management at Work

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Try these 10 simple time management tips for work to make sure you manage your time instead of letting it manage you. We even have templates for common time management tools, such as the Eisenhower matrix and timebox.

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We live in a stressful world and time is always running short. Organizing your time is an excellent way to balance your workload and your leisure activities. We'll show you a good way to think about your time and make your life much simpler.

1. Plan with your household. It is important to take into account your family or household when making monthly plans. Cross-compare your schedules and take note of activities for which you might be needed. Do the children need you at the football match? Does your partner require you to drive her at the hospital?

Use a color code on your calendar. Assigning one color per family member is an excellent way to visualize quickly who needs to do what during the month.

Try to put yourself in other's shoes. We all have stressful lives but having empathetic family members is such a plus!

Your monthly plan should be accessible to the household. Don't expect others to always remember your deadlines.

2. Set your priorities. It is far easier to plan when your priorities are set straight. Some tasks are urgent, others are not. It might not be as important to go to the football match as changing the tires of the car. Consider some of the following questions when planning with your household:

Is this task essential? Can I push it back to next month?

Do I have enough time to fulfill this task?

Do I require help to do this? If yes, have I already asked for assistance?

3. Allow some time for your family and friends. Being efficient is all about balance. You need to think about yourself and avoid a burnout. Think of it as a long-term strategy. If you are unwell or depressed for weeks, you will not be able to work at your best and make the most of your time.

If you are in relationship, think about your partner. Seeing each other regularly is important and healthy. If you want to be pragmatic, think that a break-up or a divorce might consume a lot of time and energy!

1. Focus on your task. Many people waste a least an hour at work. It is far more effective to focus entirely on what you have planned to do than being distracted.

Turn off your phone and avoid social media at work. These are the biggest distractions.

Make it a habit of answering your personal emails and texts at determined times. You will become a better texter and a better worker.

2. Leave time for breaks. It's important to stop once in a while. Your brain needs to rest, if only for a few minutes, to refocus. Research demonstrates that even a distraction is likely to improve your work dramatically.

Going to the toilets or having a cup of tea will already help considerably. If possible, go outside for a five minutes walk.

3. Sleep at least seven hours per night. Sleep deprivation can lead to several psychological and physical problems. It's not always about doing more, it's also about doing better!

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How do we use time wisely?

Michelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University.

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Time is the most valuable resource you have, so it's important to make the most of every day. It might not seem like much, but all the time people spend snoozing their alarm, binge-watching episode after episode of TV, or scrolling social media can really add up. If you could harness that time, you would probably have a lot more time to focus on the things you really want to achieve in life.

This article was co-authored by Michelle Shahbazyan, MS, MA. Michelle Shahbazyan is the Founder of The LA Life Coach, a concierge life, family, and career coaching service based in Los Angeles, California. She has over 10 years of experience with life coaching, consulting, motivational speaking, and matchmaking. She has a BA in Applied Psychology and an MS in Building Construction and Technology Management from Georgia Tech University, and a MA in Psychology with an emphasis on Marriage and Family Therapy from Phillips Graduate University. This article has been viewed 60,268 times.

To organize your time, start by filling out a monthly calendar with important deadlines and appointments so that you have an overview of what needs to get done. Next, fill out a weekly schedule with more details for each day, balancing work commitments with time for things like housework and shopping. Additionally, try to keep a slot free each week for any emergencies that come up. Once you know what your commitments are, make sure to schedule time for relaxation with friends and family. For tips on how to use your monthly calendar to create a daily to-do list, read on!

Thanks to all authors for creating a page that has been read 60,268 times.

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How to Organize Your Time: 14 Steps (with Pictures) - wikiHow

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We live in a stressful world and time is always running short. Organizing your time is an excellent way to balance your workload and your leisure activities. We'll show you a good way to think about your time and make your life much...

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News | Emerging Leaders | University of Rochester

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A University resource group for staff and faculty interested in professional development and leadership.

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Procrastination is the act of unnecessarily postponing decisions or actions. For example, if someone delays working on an assignment until right before its deadline for no reason, despite intending to work on it earlier, that person is procrastinating.

Procrastination is associated with a variety of dangers and negative effects, including worse academic performance, worse financial status, increased interpersonal relationship issues, reduced wellbeing, and worse mental and physical health.

Furthermore, many of these issues are connected with one another, which means that they tend to occur together, and that some of them can cause or exacerbate others. For example, procrastination can lead to mental health issues such as stress, which in turn can lead to issues such as reduced wellbeing, worse physical health, and worse academic and job performance.

Understanding the dangers of procrastination is important, because it can help you identify when and how procrastination is negatively affecting someone, including you, and because being aware of these issues can increase your and other people's motivation to overcome procrastination. As such, in the following article you will learn more about the dangers of procrastination, which will allow you to identify and handle them as effectively as possible.

Dangers and negative effects of procrastination

Academic issues

These issues are associated with the fact that procrastination tends to consume a lot of the students' time, as students often report that procrastination occupies over a third of their daily activities, usually in the form of behaviors such as sleeping, watching TV, or playing video games.

Employment and financial issues

Procrastination is associated with various employment and financial issues, like earning a lower salary, having shorter durations of employment, having a higher likelihood of being unemployed or under-employed (as opposed to working full‐time), and engaging in problematic financial behaviors (e.g., postponing paying bills or saving for retirement).

For example, a large-scale study found that an increase of a single point on a 5‐point scale measuring the tendency to procrastinate is associated with approximately a $15,000 drop in salary. Furthermore, the study also found that when people are split into two groups based on how much they procrastinate, those who tend to procrastinate more comprise 57% of the unemployed.

Social issues

Procrastination can cause various social issues, like fighting with important people in your life, and making them have a worse perception of you. This is especially an issue when it comes to interpersonal relationships with people like:

Coworkers, for instance if you repeatedly fail to take care of your part of shared assignments on time.

Family and friends, for instance if you constantly show up late to events that you're supposed to attend together.

Romantic partners, for instance if you always postpone taking care of household chores.

These social issues can cause various negative consequences, like loneliness.

Reduced wellbeing

In one survey, for instance, 94% of people indicated that procrastination has a negative effect on their happiness, and 18% indicated that this effect is extremely negative. Similarly, when students were asked how they felt after procrastinating, over 80% of their responses were categorized as negative.

Worse mental and physical health

In addition, specific types of procrastination are associated with specific types of health issues. For example, bedtime procrastination, which involves unnecessarily delaying going to bed, is associated with issues like lack of sleep and increased fatigue.

Finally, procrastination is also associated with various disorders, like depression and insomnia, but it's unclear whether these associations are correlational or causational, and if they are causational, then in what direction, meaning that it's unclear whether procrastination leads to these issues directly.

Delay in getting help

Not only does procrastination lead to various issues, but it's also associated with an increased tendency to delay getting help for those issues, for example when it comes to seeking treatment for problems with mental and physical health.

Furthermore, procrastinators may delay or avoid other behaviors that can help them deal with their issues, as in the case of not exercising even though doing so could help them feel better both mentally and physically.

Increased future procrastination

Procrastination can increase the likelihood of future procrastination, which can bring people into vicious self-perpetuating procrastination cycles. For example, bedtime procrastination often leads to lack of sleep, which can lead to reduced capacity for self-regulation, and consequently to increased procrastination, which can lead to further lack of sleep, and so on. Similarly, when someone repeatedly procrastinates on a certain task due to anxiety, this can make them more anxious about dealing with it, which can increase the likelihood that they'll procrastinate on the task again in the future, as well as on related tasks.

Additional dangers

In addition to the main dangers outlined above, procrastination can also lead to various other types of issues.

For example, procrastination can cause people to miss out on important opportunities, like the opportunity to apply for a prestigious scholarship, or the opportunity to ask out a potential romantic partner.

Similarly, procrastination can delay people's personal growth, for instance when it causes them to postpone learning valuable skills that they're interested in, such as programming, or when it causes them to postpone developing useful habits that they're interested in, such as reading.

Finally, procrastination is also associated with a wide range of other issues that can occur as a result of unnecessary delay, such as increased clutter and increased regret.

The dangers of procrastination are connected

The dangers of procrastination are often interrelated in various ways, especially when one issue that's caused by procrastination can itself cause additional issues. For example, this is the case when procrastination causes someone to struggle at school, and their poor performance causes them to feel stressed, and consequently to also feel worse physically. Likewise, this is the case when procrastination causes someone to perform poorly at work, which causes them to suffer from anxiety and shame, which in turn cause them to isolate themselves socially, and makes them struggle to fall asleep.

Procrastination is a common problem

In addition to being associated with a wide range of dangers and negative effects, procrastination is also a highly prevalent phenomenon, as it chronically affects around 20% of adults.

Furthermore, many more people than that engage in various forms of procrastination in general. For example, in a study on an adult sample, 74% of people who were surveyed indicated that they go to bed later than they planned to at least once a week, with no external reason for doing so.

In addition, procrastination is especially common among certain populations. Notably, around 50% of college students procrastinate in a consistent and problematic manner, around 75% consider themselves to be procrastinators, and around 80%-95% engage in procrastination to some degree.

How to avoid the negative effects of procrastination

To avoid the negative effects of procrastination, you should use appropriate anti-procrastination techniques, such as breaking large tasks into manageable pieces, which will reduce your procrastination, and consequently also the negative effects that you experience as a result of it.

To figure out which anti-procrastination techniques you should use, start by reading the guide about why people procrastinate, to identify the causes of your own procrastination, and then read the guide on how to stop procrastinating, to select the anti-procrastination techniques that will be most appropriate in your particular situation.

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Procrastination Dangers: The Negative Effects of Procrastination

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Procrastination is the act of unnecessarily postponing decisions or actions. For example, if someone delays working on an assignment until right before its deadline for no reason, despite intending to work on it earlier, that person is procrastinating.

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Procrastination comes with benefits and consequences, depending on how you approach it.

Certain activities are just more challenging to complete than others. After all, filing your income taxes doesn't have the same enjoyment factor as watching your favorite Netflix show.

If you ever put off important tasks for later, you might consider yourself a procrastinator. Nearly all humans procrastinate at one time or another, but some delay the inevitable more often than others.

While persistent procrastination can lead to stress and lower performance, research shows intentional stalling may not always be bad. Sometimes, delaying a deadline may render a positive result.

Procrastination is the voluntary and unnecessary postponement of important action. Often, people will procrastinate because they don't enjoy performing the task that requires completion.

There are many other valid reasons for procrastinating, including:

Distractions like phones and other digital devices are also common culprits for procrastination.

Chronic procrastination may be linked to certain mental health conditions, such as:

Active vs. passive procrastination

In an older , researchers divided procrastination into two types: active and passive.

Active procrastination is when people purposefully delay action because they work well under pressure. Passive procrastination is the type most people think of, where individuals find themselves paralyzed by their inability to complete a task on time.

Some experts claim that active procrastination may not pose the same negative consequences as passive procrastination. It may be constructive.

Many people consider procrastination to be harmful. Many find it frustrating and would like to reduce their procrastination. Here are some reasons to avoid procrastination:

1. Links with other health problems

Research from 2022 shows people who chronically procrastinate have higher levels of stress and are more likely to experience acute health problems, such as:

insomnia

digestive problems

muscle tension and pain

2. Putting off regular health checkups

People who procrastinate might risk health problems if they put off important doctor's appointments.

An older 2007 study shows that those who report higher procrastination are less likely to be up to date on medical and dental checkups.

3. Lowered academic performance

Between 80% and 95% of college students report that they procrastinate.

But a 2015 analysis shows that putting off assignments or putting off studying can lead to:

lower grades

poorer performance on tasks

higher levels of stress

4. Impacts on job performance

Like students, employees experience negative consequences when they procrastinate. Research from 2013 found procrastination was associated with lower income, more unemployment, and a shorter duration of employment.

5. It can make you feel bad

People who procrastinate may experience more symptoms of depression and anxiety. A 2012 study found procrastinators are less likely to demonstrate self-compassion.

While there are downsides to consider, not all types of procrastination are detrimental. Here are some positives about procrastination:

1. Active procrastination may not harm your health

The study mentioned above on active, intentional procrastination found this habit didn't cause paralyzing worry like passive procrastination.

Researchers say the active procrastinators were more like the non-procrastinators when it came to:

purposeful use of time

belief in their ability to execute tasks

control of time

academic performance

2. More time to plan

Putting off a task for a specific time may give you more time to plan and develop creative strategies. You might come up with an idea or solution that you wouldn't have otherwise considered.

3. Lets you finish other tasks

If you are truly an active procrastinator, you're not just sitting around avoiding all of your tasks. There's a purpose to your procrastination.

Waiting may allow you the opportunity to mark off other important items on your to-do list. Completing these tasks might motivate you to start on the big one you've been delaying.

4. Requires you to work efficiently

If you wait until the last minute, you'll need to work quickly to complete your assignment or project.

For someone who thrives under pressure, this can be an advantage. They may spend less time completing a task because they don't have time to waste.

5. Increases motivation

Some individuals find that delaying a task can be motivating. An assignment that once felt mundane can become exciting for people who like to work under pressure.

A person who welcomes active procrastination might need a fast-approaching deadline to feel inspired.

Although conventional, passive procrastination can lead to poor performance and undesirable mental and physical health effects, a more active approach may not be bad. When procrastination is done deliberately and with purpose, it could offer benefits.

If procrastination is negatively affecting your life, you might want to set up a schedule for your projects and stick to it. Prioritizing your to-do list is another way to avoid postponing important tasks.

If you're dealing with depression or anxiety, you may want to see a mental health professional who can offer effective treatment options and help devise strategies for managing procrastination.

Looking for a therapist but not sure where to start? Psych Central's How to Find Mental Health Support resource can help.

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Effects of Procrastination: Pros and Cons

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Procrastination comes with benefits and consequences, depending on how you approach it.

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Managing Time for Success in College | Rogue Community College

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Time is one of our most important resources. Effective time management is a skill most people need to make the most out of their personal and professional lives. To a college student, it can make the difference between a mediocre and a superior performance.

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Being a college student is one of the busiest and stressful times in someone's life. The world seems to be moving at hyper-speed, and sometimes it feels as though you can barely keep up. Having to juggle a full class schedule, work and extracurriculars is hard! Nonetheless, finding time for yourself is so important to your mental health, so here are some tips to help you:

1. Time Management
Managing your time well is super important. The more time you dedicate to getting the necessary things done, the more time you have to yourself! Try a time management app and be realistic. Don't give yourself unreasonable deadlines.

2. Use your free time wisely
Having time by "yourself" doesn't necessarily mean you have to be alone for it. You could spend time with friends, curl up with a good book, or even take a nap. Just don't waste it when you've got it.

3. Embrace your commute
Most of the time, people have their faces buried in their phones while on the bus or have music blasting while walking around campus. These opportunities can be used to have some quiet time alone with your thoughts in a noisy world.

4. Wake up early
The prospect of waking up 30 minutes earlier everyday is not what a college student wants to hear, but it is a great idea. Having 30 extra minutes in the morning, whether it be lying in bed, scrolling on TikTok or going for a morning jog, helps you get a jump start on your day and extra "me-time".

5. Know when to say "no"
Sometimes all I want to do is be with my friends, but there are some instances when saying yes will do more harm than good. If you are feeling burnt out or overwhelmed, don't talk yourself into something you don't want to do. You'll be better off in the long run for prioritizing yourself.

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How to Make Time for Yourself in College

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Being a college student is one of the busiest and stressful times in someone's life. The world seems to be moving at hyper-speed, and sometimes it feels as though you can barely keep up. Having to juggle a full class schedule, work and extracurriculars is hard!

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Me first

I recognized that I was never taking time just to focus on myself and my well-being. Everyone needs to take time out of their day to check back in with themselves and do activities that make them happy. Whether that activity is talking with friends, calling home, watching a movie, reading a book, or working out, there is something out there for everyone.

I found mine recently in Hot Yoga. I danced all growing up so it was weird coming to college and not continuing that part of my life. I no longer had that daily exercise and outlet for my emotions. I have now found both of those qualities in doing Hot Yoga. It feels amazing to take just one hour of my day and work towards becoming a healthier and happier version of myself. I highly encourage everyone to find this for themselves and just watch what a difference it makes in your outlook on every day.

Tory enjoys Hot Yoga sessions for self-care.

Timing it out

The second realization was that I needed to be more organized about my time. I was really bad about jumping from one task to another and always rushing to get to places because time got away from me. I have started to organize my time by making a list in my notes app on my phone scheduling out my day and what I need to get done. I try to put all the tasks in order of how I need to complete them.

If a task has a time limit on it, like work from 2-4 pm, I put the times so I know everything above that needs to be completed by that time. This has helped me by giving me a visual representation of my day and has stopped me from feeling so overwhelmed. By being able to actually see what I have to get done instead of keeping a list in my head I am able to have better time management. I also feel a certain type of satisfaction from marking off a completed task. Everyone needs to take value in their time and find the best way to space your day out because your time is valuable and doesn't deserve to be wasted.

It's ok to say 'no'

The third and hardest realization to take in for me was realizing that I needed to learn how to say "NO." Blame it on my southern roots and personality, but I am a people pleaser that takes pride in being able to lend a helping hand. However, I have come to realize that I cannot do everything and help everyone. A big goal of mine for this year was to start prioritizing myself more. Which sounds weird and conceited, but it's not.

Everyone should always make sure that they have helped and cared for themselves before giving that care to help someone else. If you have not completed studying or whatever your main goal was for that day, it is okay to say "no I am sorry. I wish I could help, but I really need to get this done." People will understand and you're not a bad person for doing this. The realization of this was a big pill for me to swallow and is still something I have to remind myself of everyday. There is only so much you and your energy that can go around, so make sure the person that is getting most of that is yourself.

The moral of this story is that you are important and deserve to be looked after, so make sure that you are doing that for yourself. Be selfish, to an extent. Take time to check on yourself, realize that your time has value, and determine where that value should go.

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College students: 3 great ways to take time for yourself

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One of the biggest struggles that I have faced in college was feeling overwhelmed. As a freshman, I constantly felt like every day I was on a strict schedule that I couldn't break away from if I were to complete everything that needed to be completed for that day.

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This post may contain affiliate links, which means we may receive a commission if you purchase through our links. Please read our full disclosure here.

While socializing, crossing things off your to-do list, and taking care of your responsibilities are important and necessary things to do, making time for yourself is an essential part of living a happy and healthy life.

"Me time" allows for deep thinking, self-discovery, self care, and time to reconnect with your feelings, helping you unwind and even reboot your brain.

Finding "me time" can be hard when you're living a life full of jobs, internships, and school work, not to mention all of the relationships you have to maintain.

If you ever feel like you want to quit your job and move abroad with zero responsibilities, you're probably just in need of some "me time."

Wondering how to make time for yourself? Here are six ways I like to squeeze in a few minutes to myself every day.

1. Enjoy your morning routine

Mornings are often the busiest part of the day. Between dragging yourself out of bed, eating breakfast, getting glammed up, and throwing an outfit together, it can be hard to find even 10 minutes to chill.

As hard as it may be, I try to wake up 30 minutes earlier than I need to, in order to give myself that "me time." There's nothing I hate more than feeling rushed, and waking up earlier ensures that I'll have enough time to set my intentions for the day and make sure nothing's forgotten when I leave my apartment.

I like to use this extra time to do a little yoga, enjoy my breakfast, scroll through social media, and collect my thoughts. Giving yourself this peace in the morning will turn down your crankiness for the day!

Related reading: My Morning Routine (& How to Create Your Own)

2. Exercise

Exercise releases endorphins, making you happier, and it can reduce stress, relieve anxiety, fight insomnia, and boost confidence. These reasons should be excuse enough to get active!

Finding time to exercise in your already busy schedule can keep you from hitting the gym, but it's all about working with the time you have. During the weekdays, incorporate a run into your morning routine or end your day at the gym. If you want to start small, take the stairs instead of the elevator, walk or bike instead of driving, find parking spots further away to get in those extra steps, or take a lap around the office.

Exercise doesn't have to be an hour-long commitment. Find what works for you, and since exercise is so good for you, you won't feel guilty sparing a few minutes of your day.

3. Schedule your time

This seems like an obvious way to find some "me time," but scheduling your time efficiently can be a hard - yet worthwhile - habit to pick up.

The busier I get, the more I rely on my planner. It can be tedious, but I write down every single task, appointment, meeting, and due date, no matter how small, so I know exactly what I have to do. Visually seeing my to-do list helps me manage my time and see where I can squeeze in a little "me time" everyday.

4. Embrace your commute

Long commutes in rush hour traffic are something many of us face. As annoying as it may be, it's a time where you're forced to be alone with your thoughts, so use it to your advantage.

Download your favorite music, some podcasts, or an audiobook of that one book you've been meaning to read. If you couldn't sit down for breakfast, pour yourself a cup of coffee for the road and eat your breakfast on the go.

5. Disconnect before bed

This is probably the hardest thing for me to do on this list - can you guys relate? It's easy to get caught up in social media, email, and the internet before dozing off at night, but I promise you'll thank yourself in the morning for those extra minutes of sleep you'll get by disconnecting yourself.

To make it easier for myself to disconnect at bedtime, I like to put my phone on silent and keep it on the nightstand. If I'm feeling restless, I'll pick up a book and read until I fall asleep. If you're an essential oils kind of gal, lavender will help you wind down (and reduce your urge to check Instagram) and get some deep sleep.

6. Make yourself a priority

Sometimes, it's completely okay to be selfish and make yourself a priority. It's great to care for and look after others, but you may unintentionally be putting yourself on the back-burner by always offering your time to those that need it.

So take a break from being a yes-woman and prioritize your own needs. Take a day to do whatever you want, whether it's a day full of online shopping, working on a hobby, binge-watching your favorite shows, or just napping.

Giving yourself time and space is beneficial for self-love, and it can also help you keep going for everyone else.

When you find moments to yourself, pat yourself on the back for everything you've accomplished that day, even the small things.

How do you make time for yourself?

How do you find "me time" when you have a jam-packed schedule? Share your tips in the comments below!

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6 Ways to Find "Me Time" When You're Busy AF

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This post may contain affiliate links, which means we may receive a commission if you purchase through our links. Please read our full disclosure here. While socializing, crossing things off your to-do list, and taking care of your responsibilities are important and necessary things to do, making time for yourself is an essential part of living a happy and healthy life.

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Many college-bound students start out with dreadful sleep habits that are likely to get worse once the rigorous demands of courses and competing social and athletic activities kick in.

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Credit... Gracia Lam

Attention all you happy high school graduates about to go off to college, as well as the many others returning for another year of higher education. Grandsons Stefan and Tomas, that includes you.

Whatever you may think can get in the way of a successful college experience, chances are you won't think of one of the most important factors: how long and how well you sleep. And not just on weekends, but every day, Monday through Sunday.

Studies have shown that sleep quantity and sleep quality equal or outrank such popular campus concerns as alcohol and drug use in predicting student grades and a student's chances of graduating.

Although in one survey 60 percent of students said they wanted information from their colleges on how to manage sleep problems, few institutions of higher learning do anything to counter the devastating effects of sleep deprivation on academic success and physical and emotional well-being. Some, in fact, do just the opposite, for example, providing 24-hour library hours that encourage students to pull all-nighters.

(I did that only once, to study for an exam in freshman year, and fell asleep in the middle of the test. Lesson well learned!)

An all-nighter may help if all you have to do is memorize a list, but if you have to do something complex with the information, you'll do worse by staying up all night, J. Roxanne Prichard, an expert on college sleep issues, told me. After being awake 16 hours in a row, brain function starts to decline, and after 20 hours awake, you perform as if legally drunk, she said.

Many college-bound kids start out with dreadful sleep habits that are likely to get worse once the rigorous demands of college courses and competing social and athletic activities kick in.

I've yet to meet a parent whose teenage child, especially if male, doesn't sleep until 11 a.m. or later on weekends, throwing their circadian clock out of whack in a perpetual struggle to make up for a serious midweek sleep debt. It's as if they travel across three or more time zones every weekend, then spend Monday through Friday recovering from performance-robbing jet lag.

College students who fail to adopt more wholesome sleep habits are more likely to find themselves unable to handle their chosen course load and less likely to reach their academic potential, according to a national study of more than 55,000 college students.

The study, by Monica E. Hartmann and Dr. Prichard of the University of St. Thomas in St. Paul, Minn., found that for each additional day of sleep disturbance a college student experienced each week, the likelihood of dropping a course rose by 10 percent and grade point average fell by 0.02, even when most other factors known to influence academic success were taken into account.

"One in every three or four students nationally fails to graduate," Dr. Prichard said in an interview. "If their sleep were improved, their likelihood of graduating would too. Nothing gets worse with better sleep, and a lot of things get better."

Dr. Prichard, a professor of psychology and neuroscience and scientific director of the university's Center for College Sleep, said the sleep habits of college students represent "a major public health crisis" that institutions of higher learning pay little attention to. Of 26 risks to well-being that colleges consider important to inform students about, sleep ranks second to last, just above internet addiction, she said.

"There's definitely room for improvement in educating students about sleep," Dr. Prichard said in an interview. "If all you do is ask students how they're sleeping, chances are they'll say 'great' because they're so chronically sleep-deprived, they can fall asleep anywhere!"

When Dr. Prichard, who had been studying rats, began teaching college full time, she said she witnessed firsthand the "delirium and exhaustion of students struggling to stay awake" and switched her research attention to college students, looking to identify the factors that most influenced their lack of good quality sleep.

"I was surprised to discover that feeling stressed was the main reason for poor student sleep, while consumption of alcohol and caffeine were not significant predictors of sleep quality," she said based on a study of 1,125 college students she and co-authors published in 2010 in the Journal of Adolescent Health. "Lots of students are suffering from depression, anxiety and A.D.H.D., all of which can be symptoms of sleep deprivation or worsened by it."

Knowing this prompted her to find ways to help students better manage their stress and anxiety. Working with the St. Thomas Student Wellness Center, she organized a freshman morning get-together with a healthy breakfast and conversation about issues that were causing student stress, testing this intervention against emailed information. Those who attended the morning sessions reported feeling much less stressed and got more sleep and were less sleep-deprived at finals time, Dr. Prichard said.

Also critically important, Dr. Prichard said, is practicing good "sleep hygiene" - the behavioral measures that can help to assure a full and restful night's sleep. She and the American Academy of Sleep Medicine offer these suggestions:

* Go to bed and get up every day at approximately the same time, weekends included.

* Create a relaxing bedroom setting and follow a consistent bedtime routine.

* Avoid foods and drinks that contain caffeine and any medication with stimulant effects at least three hours before bedtime.

* Don't stay up late to cram for an exam or finish homework. If your outside activities are too time-consuming, try to cut back on those that are expendable.

* If possible, keep all electronics - computer, TV, cellphone, etc. - outside the bedroom, and avoid using them just before bedtime.

* Don't go to bed hungry, but avoid eating a big meal before bed.

* Avoid vigorous exercise close to bedtime. Instead, do a calming activity like light reading or meditation.

* Keep the bedroom quiet, dark and cool for sleeping. If outside light or noise is disturbing, consider using light-blocking shades or a white noise machine.

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An Underappreciated Key to College Success: Sleep (Published 2018)

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Many college-bound students start out with dreadful sleep habits that are likely to get worse once the rigorous demands of courses and competing social and athletic activities kick in. Send any friend a story As a subscriber, you have 10 gift articles to give each month. Anyone can read what you share.

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Everyone's time is valuable, whether they assign a dollar value to it or not. Poor time management skills can cause:

Just the thought of having too little time to complete work is enough to make most people feel stressed!

While there are many ways of improving time management - such as writing a schedule, prioritizing, adjusting your sleeping patterns and downloading productivity apps - if you don't fully understand why time management is important, you may not have the motivation to change.

That's why you need to look at the big picture. Why is time management so important? Here are the top ten reasons.

Reason #1. It improves your self-discipline

Let's face it, if you have good time management skills, the chances are that you're highly self-disciplined. You're the kind of person who stops procrastination dead in its tracks and drives forward to achieve your goals. This self-discipline improves other areas of your life too, from your career to your relationships. In other words, the better you get at time management, the better your self-discipline will be. This will make you more successful at meeting goals in all areas of your life.

Reason #2. It improves the quality of your work

Having good time management skills doesn't mean that you pull all-nighters to meet a deadline. It means that you manage your time effectively and space out your work while keeping your regular sleeping routine. According to research, almost half of Americans regularly get insufficient or low-quality sleep and report that this interferes with their daily lives. You need a good night's sleep if you want to produce quality work; good time management skills will help you get the rest you need.

Reason #3. Winding down is essential

Between work, family commitments and running errands, most of us don't get enough time to relax. If you want to have enough time to unwind, relax and prepare for the following day, good time management skills are essential. You need to know how to organize your work times and your break times to recuperate mentally and physically after a long day's work.

Reason #4. It reduces stress

Take a few moments to reflect on your day:

Do you feel as though you're always busy, but accomplish little?

Is there something that's been keeping you up at night with worry?

Are you unable to complete your work?

If you answered "yes" to one or more of those questions, you're likely feeling stressed. When you don't feel as though you have control of your time and are always frantically working to meet deadlines, it's highly likely that your health is suffering. Time management skills can help to reduce or even eliminate stress. Good time management skills will make you more productive, helping you to meet your deadlines and lowering your stress levels.

Reason #5. It opens up new possibilities

One of the hidden dangers of poor time management is that it kills your chances of broadening your horizons and trying out new things. If you go through life rushing from one task to the next, you never have the chance to explore different opportunities. With more free time, you may be able to volunteer at a local charity or help someone in need. It's hard to put a dollar value on these types of tasks but they are innately fulfilling and enriching.

Reason #6. It helps your personal relationships

Good time management skills are essential to having strong and productive relationships. The more free time you have to spend with your friends and family, the better your relationships will be. You'll make better decisions, have better ideas, and people around you will notice. Stronger personal relationships will enhance all aspects of your life.

Reason #7. It improves your career

Rather than going with the flow, having good time management skills lets you control your life and take the lead at work. By getting enough quality rest and sleep, you'll be better placed to make sound decisions at work. Others will notice and this will help increase your opportunities for promotion.

Reason #8. It enhances your decision-making ability

Time management skills help you avoid stress and get enough sleep. This has a powerful effect on the quality of your decisions and, in turn, affects almost every aspect of your life, from your career progression to your relationships, friendships and social life. Through effective time management, you can avoid making the poor decisions that you make when you're feeling stressed, tired or pressured.

Reason #9. You can accomplish more

Being in control of your time is great for productivity. You'll find that you can get far more done in less time when you aren't constantly rushed off your feet. You'll have enhanced focus and efficiency because you won't lose momentum by having to deal with multiple time-sensitive tasks in a rushed manner. You'll breeze through your work day and time will fly by.

Reason #10. It stops you from missing opportunities

Poor time management skills will destroy your productivity and this, in turn, will cause you to miss opportunities. For example, if a colleague consistently outperforms you at work, they'll likely be promoted ahead of you, leaving you trailing in their wake. If you want to rise through the ranks, good time management skills will help you manage your time and capitalize on more opportunities.

How good time management creates a positive cycle

Reading through the ten reasons why time management is important, it's easy to see that you create a positive cycle when you start to improve your time management skills. You'll perform better at work, grab more opportunities, have more free time and feel generally happier. Good time management skills dramatically improve all aspects of your life. All you have to do is get started!

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10 Reasons why time management is important

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Everyone's time is valuable, whether they assign a dollar value to it or not. Poor time management skills can cause: Just the thought of having too little time to complete work is enough to make most people feel stressed!

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In this article, I'll cover why you procrastinate, the effects of procrastination, and how to overcome it.

Procrastination is created by you, not by the activity. The resistance to doing something is basically a fear, often a fear of failure or a fear of rejection. It can arise when someone tells you what to do and you want to resist that.

You may also procrastinate when the task is boring or not motivating. If your self-confidence is low, you may procrastinate because tasks seem harder or outside of your abilities. We also procrastinate when we associate pain with doing something. That pain could be effort, discomfort or feeling that the task is hard or stressful. However, this is purely the meaning or perception that you give to that particular task. It's making it seem much bigger than it really is.

There are three types of procrastination.

1. Not starting tasks

2. Not finishing tasks or tasks taking longer than they need to take. This is often due to a fear of the task not being perfect.

3. Putting off making decisions, or requiring too much information to make a decision.

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Just knowing the effects of procrastination could give you the rocket fuel that you need to spring into action. They include:

Loss of precious time, which could be spent with family, friends or having some fun!

Regret later in life from missed opportunities to change your life and make a difference.

Lower self-esteem and self-confidence.

Rushed, last minute, emotional decisions that may not be the best for you. The quality of your life is largely influenced by the quality of your decisions.

Damage to your reputation, by not delivering on time.

Poor health, due to additional stress and anxiety by leaving things to the last minute or by putting off important health checks.

The cure for procrastination is taking action! I can think of so many times in my life when doing the task immediately made me feel better and increased my self-confidence. However, taking action is not always easy, so keep reading and I'll share many ways to get off your butt and get going!

Most people have higher concentration and will-power earlier in the day, so it makes sense to do the most challenging task first. This will boost your motivation and every other task will be easier after the first task. However, set a time-limit for the most challenging task, so you don't spend all day doing it.

Create a distraction-free environment. Turn off E-mail and mobile notifications. Why? your brain will unconsciously look for reasons to pull you away from tasks you don't want to do. Your brain spots a notification and before you know it, you're not doing the task you set out to do. Also, keep your desk tidy. Robin Sharma says that "mess creates stress".

Perfectionism is the partner in crime to procrastination. Remember that good enough is fine. You can always improve it over time. I know this is obvious but the extra time spent on making it perfect could be spent doing something else.

The same applies to making decisions. Set a time-limit for the amount of research and information gathering you will do. Then go ahead and make the best decision you can, with the information available.

Associating a reward to completing tasks will give you more motivation. Remember "what gets rewarded gets repeated". Your brain will start to automatically associate getting things done with some kind of reward. That's good for getting things done and for your overall level of happiness and fulfillment. Match the reward to the task. For a small task, the reward could be chatting with a colleague for a few minutes. For larger tasks and projects, it could be a night out at the movies or going out for dinner.

To combat procrastination, Brian Tracy suggests repeating the words "Do it now." until you feel like doing the task. Keep saying this regularly and your unconscious mind will pick up on this. Before you know it, you will have developed a new habit and be taking more action naturally.

If you keep thinking about how your chronic procrastination gets in the way of your motivation, your goals, your dreams, then this will become a subconscious belief and that's how your life will continue.

Instead, think about how brilliant you are at getting difficult and important tasks done straightaway and how incredibly organized you are with your time. Over time, your subconscious mind will accept that as the "truth" and you will naturally get more things done faster.

Robin Sharma suggests creating a list of 30 things that you've been putting off and doing one of these things each day for 30 days. Do this and you will build up greater willpower and the habit of getting things done! This is a novel way to overcome the effects of procrastination and it's great for your self-confidence too.

When your brain hears the words "should", "have to" and "must", it feels like it's being told what to do and it resists. Imagine another person saying that you should, must or have to do something. If you're like most people, you would probably rebel. That's basically what your brain does when it hears these words.

Instead, use words that provide options and choices, such as "could", "choose" or "want" For example, I could complete this assignment today or I want to go to the gym. Then think of the consequences of not doing it. Your mind will then realize that you have a choice, but with choice comes consequences.

When you procrastinate, notice the resistance and tension in your body. Take a couple of deep breaths in, and really feel that feeling. Your mind will then start to calm down and you'll gain a different perspective on the task. It won't seem so big anymore. You can also release the feelings of resistance using the Sedona Method questions.

When you ask yourself a question, your mind is compelled to answer it. A good question is "If I don't do this task, what will it cost me in my life?" Answering this question will reveal the pain of not doing it and spur you into action. It's a negative motivation.

Other questions are "How will doing this task improve my life?" or "What will doing this task give me?" The answers to these questions will be reasons or benefits for doing the task. This will fuel your motivation to get on with it.

Overcome the effects of procrastination by focussing on how you will feel when you complete the task. You will then feel more motivated and inspired to act now.

To make the future seem more immediate use a smaller measurement of time. For example, think of a year as 12 months, 1 day as 24 hours, or 2 hours as 120 minutes. For some strange reason, using smaller time units makes the future seem more immediate.

Being accountable to someone else is one of the best ways to stay motivated and avoid the effects of procrastination. Share your goals and deadlines with someone else and ask them to monitor your progress and check up on you. A life coach is great for this, but a good friend or partner can also keep you accountable and on track.

Writing a book, essay or report can often feel like an immense task. If that's the case, break it down into smaller chunks. For example, if writing a book, you could decide on the title today, a list of topics tomorrow and then write a few pages or a chapter each day.

There will be times when you procrastinate or things take longer than expected and you feel frustrated. When this happens, be kind to yourself. Beating yourself up or being overly hard or critical, will make you procrastinate more. You start associating more pain with procrastinating and that makes it worse.

Instead, reset your goals, do some self-reflection to learn from the experience and have another go.

Another good way to deal with the effects of procrastination is to identify when you are most productive. Is it first thing in the morning, in the afternoon or evening or maybe late at night. Work out the best time for you and do the hardest tasks during that time.

I know this is easier said than done. However, see if you can ignore the feelings and the mental noise in your head and just do the task. Even if it's just for a few minutes, If nothing else works, just do it! It seems so simple, but it can really work.

So there are my 17 tips to help you overcome the effects of procrastination, I encourage you to practice as many of these as possible and notice which ones work best for you. Start to notice yourself getting more done, feeling more productive, happier and more fulfilled as a result.

If you enjoyed reading this article and found it useful, please leave a comment or question below. I would love to hear what you think! Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

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Thank you for reading this article. Hope you are having a wonderful day!

Paul

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The Effects of Procrastination and How to Overcome Them - Self Help for Life

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In this article, I'll cover why you procrastinate, the effects of procrastination, and how to overcome it. Procrastination is created by you, not by the activity. The resistance to doing something is basically a fear, often a fear of failure or a fear of rejection.

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HOW I ORGANIZE MY DAY FOR MAXIMUM PRODUCTIVITY | How To Plan Your Day

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Academic & Registration Calendars | Alamo Colleges

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Find out about important registration and payment deadlines, financial aid dates, refund dates, and periods. The Academic Calendars let you know about class starts, holidays, and other important dates.

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Academic Advising & Advising Centers | Alamo Colleges

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Academic advising gives students the opportunity to see their progress toward their goals. Our advisors and advising centers will help you find the classes that are perfect for your schedule and degree plan. Schedule your appointment online. Walk in hours available.

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Using Effective Time Management To Improve Your Studying

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Employ a three step time management process to greatly improve the effectiveness of your studying. Watch your grades increase and study skills improve.

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Six Reasons Why Planning Ahead Matters - Dream Achievers Academy

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Planning is an important aspect of success in life. Those who are successful have planned ahead, finding many benefits, including the following six points.

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https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

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It's so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.

Why Do We Often Fail at Self-Care?

Practicing self-care isn't always easy. Most of us are crazy busy, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. So getting started with self-care can be challenging. In my new book, Outsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, and Connection IRL, I teach folks how to find time and make space for self-care. But here are some additional tips that you won't find in the book to get you started with your self-care.

How Do You Engage in Self-Care?

Fortunately, there are many things you can do to engage in self-care. You can read about self-care strategies, join self-care programs, or work with a coach or therapist who can help support your progress. No matter what you choose, the goal is to figure out which self-care strategies work best for you, learn how to use these strategies, and implement them in your regular routine so you can boost your well-being not only today but forever.

Here are 12 ways to get started with your self-care.
1. Make sleep part of your self-care routine.
Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other distractions can wreak havoc on our sleep.

What do you do to make sleep part of a self-care routine? Start by thinking about your nightly routine. Are you eating or drinking immediately before bed? If so, it's especially important to stay away from caffeine and sugar, which tend to keep you awake.

Reducing stress is also key. If you have work-related stress, think about the best ways to calm yourself after a hard day or relax more while on the job. You might talk to your employer about lessening your workload or settle a disagreement with a coworker.

Next, make sure your bedroom is the best possible place for you to get good REM sleep. It should be free of distractions (such as a television, laptop, cellphone, etc.). And make sure you have room-darkening curtains to keep the sun from waking you up too early in the mornings.
2. Take care of yourself by taking care of your gut.
Your gut health can have a significant impact on your health, well-being, and feelings of vitality. The types of foods you eat crucially impact the bacteria that live in your stomach, resulting in a cascade of either positive or negative outcomes. Healing the gut can lead to an unhappy person, and vice-versa.
3. Exercise daily as part of your self-care routine.
We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety, not to mention helping you shed extra weight.

Of course, it might be hard to go to the gym every day, so try to incorporate other exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule more easily. The most important thing is to create a routine that works for you.
4. Eat right for self-care.
The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert. Eating the right foods can help prevent short-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli.
5. Say no to others, and say yes to your self-care.
Learning to say no is really hard; many of us feel obligated to say yes when someone asks for our time or energy. However, if you're already stressed or overworked, saying yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you'll start to feel more self-confident, and you'll have more time for your self-care.
6. Take a self-care trip.
Taking a self-care trip can make a huge difference in your life. Even if you're not feeling particularly stressed, getting away for a weekend every now and then can help you disconnect, relax, and be rejuvenated. These self-care trips don't have to be costly; simply drive to the next town over and see the sights, or go camping nearby. The goal is to veer away from your normal schedule and take the time to do something just for yourself.
7. Take a self-care break by getting outside.
Spending time outside can help you reduce stress, lower your blood pressure, and live in the moment. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.
8. Let a pet help you with your self-care.
Pets can bring a boost to our lives. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure. In fact, many people who suffer from disorders like PTSD have benefited from working daily with animals, which is why service dogs have become so helpful for these individuals.
9. Take care of yourself by getting organized.
Getting organized is often the first step to becoming a healthier you because it allows you to figure out exactly what you need to do to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, while at the same time keeping your life a bit more organized. You can also create an area to keep keys, purses, backpacks, briefcases, and coats, and make sure they're ready to go for the next day.
10. Cook at home to care for yourself.
Many people don't take the time to make themselves meals, preferring instead to stop for fast food or popping a pre-made meal in the microwave. But these "fast" meals aren't usually sufficient when it comes to feeding your body the right kinds of calories and nutrients. Even if it's only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started.
11. Read a book on self-care for self-care.
In today's fast-paced world, we tend to turn to our phones for entertainment or comfort, scrolling through news feeds that can contribute to our stress and worries rather than helping it. Instead, consider bringing a self-help book with you when you leave the house. Even better, bring books on self-care so that you can learn more about how to take care of yourself while you are taking care of yourself. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful.
12. Schedule your self-care time, and guard that time with everything you have.
It can be hard for us all to find extra time. But it's extremely important to plan regular self-care time. Moments alone can help you to ponder the best ways to move forward in your life and keep you grounded. And moments with friends can help you feel more connected and relaxed.

Whether you decide you want to go for a long walk, take a hot bath, or enjoy a good movie with friends, taking self-care time is imperative. Look for small ways you can incorporate it into everyday life; for example, you might wake up 15 minutes earlier to sit with a cup of tea and practice deep breathing before the chaos of the day begins, or you might take a walk around the block on your lunch break. The more you can work self-care time into your schedule, the better you'll be able to grow, enjoy your life, and thrive.
This post was co-written by self-care advocate Brad Krause. To find a therapist, please visit the Psychology Today Therapy Directory. LinkedIn Image Credit: Izida1991/Shutterstock

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Self-Care: 12 Ways to Take Better Care of Yourself

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Exhausted, uninspired, or unwell? Read these self-care tips to take care of you.

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5 Self-Care Practices for Every Area of Your Life

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Self-care is essential for good mental and physical well-being. You cannot control everything life throws your way, but you can learn how to practice good self-care.

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The complete idiot's guide to overcoming procrastination By: L Michelle Tullier

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The complete idiot's guide to overcoming procrastination By: L Michelle Tullier

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Sleep restores the body and improves energy levels, so waking up well-rested can have a positive impact on an individual's mood . In contrast, people who get inadequate sleep are at higher risk of experiencing . A chronic lack of sleep can lead to anxiety, depression, and irritability. However, developing a consistent sleep routine often resolves these symptoms.

However, insufficient sleep is a risk factor for unwanted cardiovascular events. Lack of sleep causes blood pressure to remain high for an extended period of time, increasing the risk of heart disease, heart attack, and heart failure.

Sleep impacts the body's relationship with the , which helps blood sugar, or glucose, enter the body's cells. The cells then use glucose as energy. Sleeping seven hours or more each night helps ensure blood sugar is .

Adults who get less than seven hours of sleep at night are at increased risk for Type 2 diabetes. Without enough sleep, the body's resistance to insulin increases because cells are not able to use insulin appropriately, which leads to too much sugar in the bloodstream.

A lack of sleep can have a negative impact on the ability to think clearly, form memories, learn well, and function optimally during the day. The ability to think quickly slows down after only a week of insufficient sleep . Accuracy on tasks also decreases after a week of getting five hours of sleep or less each night. Sleep-deprived people perform poorly in activities that require quick responses and attention to multiple tasks, such as driving.

Insufficient sleep also impacts judgment. Less than five hours of sleep at night is correlated with riskier behavior. A sleep-deprived person is at higher risk of making poor decisions because they only have the ability to focus on a desired outcome, not the consequences.

Inadequate sleep can impact the body's immune response to infection. Chronic sleep loss can make individuals more susceptible to common infections, such as a cold, while insufficient sleep over time can lead to a greater risk for immunodeficiency.

Sleep is a key element of athletic recovery , and the body's production of growth hormones is highest during sleep. These growth hormones are necessary for the repair of tissue and likely contribute to muscle growth. Most athletes require eight hours of sleep each night for restoration and to avoid overtraining and improve their performance.

Maintaining Healthy Weight

To get better sleep, and the many health benefits that come along with it, we take a look at the healthy practices around sleep, known as sleep hygiene. A number of lifestyle adjustments can help improve sleep quality.

Create a Consistent Sleep Schedule

Some adults like to nap during the day to avoid sleepiness. Keeping naps to about 20 minutes lessens fatigue without impacting sleep schedules. Naps that are too long can reduce alertness and defeat the purpose of napping. Individuals who choose to nap should avoid napping too late in the afternoon so that they can still fall asleep at their usual bedtime.

Make a Quality Sleep Environment

Although individual preferences may vary, most people sleep best in a dark, quiet, and cool bedroom. Too much light or noise at night can keep people awake or interrupt sleep. An eye mask or blackout curtains can eliminate unwanted light, and earplugs and noise machines can reduce distracting noises. Additionally, a fan can cool the room and serve as a noise machine.

Replacing old, worn, or uncomfortable mattresses and pillows with new and supportive ones can help improve sleep quality. The best mattresses and pillows for sleep depend on an individual's preferred sleep positions and physical needs.

Avoid Caffeine, Nicotine, and Alcohol Before Bedtime

Caffeine is a stimulant that provides a boost of energy and alertness. When taken in the afternoon or evening, caffeine can make it difficult to fall asleep at night. The use of nicotine, found in cigarettes, in the evening is associated with more time spent awake at night. While some people drink alcohol before bedtime intending to get to sleep faster, alcohol is associated with lighter, lower quality sleep.

Exercise During the Day

Avoid Screens Before Bedtime

Setting electronic devices aside at least 30 minutes before bedtime can make it easier to fall asleep. Phones, tablets, computers, and other electronics with screens emit blue light, which can disrupt the body's natural production of the sleep hormone melatonin and make it difficult to fall asleep.

Instead, sleep experts advise developing a relaxing routine in the hour before bedtime. During this period of winding down, choose a restful activity such as reading or taking a warm bath.

Talk to a Doctor About Sleep

Those concerned about their sleep quality should consult with a health care provider. It may be helpful to keep a sleep diary to record sleep experiences and other symptoms. Discussing these symptoms with a doctor can identify potential causes for insufficient or interrupted sleep. Doctors can also talk through personalized strategies for improving sleep and refer individuals for additional testing as necessary.

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References

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https://www.uptodate.com/contents/insufficient-sleep-definition-epidemiology-and-adverse-outcomes

2. Blackwelder, A., Hoskins, M., & Huber, L. (2021). Effect of inadequate sleep on frequent mental distress. Preventing Chronic Disease, 18.
https://www.cdc.gov/pcd/issues/2021/20_0573.htm

3. National Center for Chronic Disease Prevention and Health Promotion, Division for Heart Disease and Stroke Prevention. (2021, January 4). How does sleep affect your heart health? Centers for Disease Control and Prevention., Retrieved April 5, 2022, from
https://www.cdc.gov/bloodpressure/sleep.htm

4. National Heart, Lung and Blood Institute. (2022, March 24). How sleep affects your health., Retrieved April 5, 2022, from
https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects

5. Centers for Disease Control and Prevention. (2020, December 10) Sleep for a good cause. Centers for Disease Control and Prevention., Retrieved April 5, 2022, from
https://www.cdc.gov/diabetes/basics/insulin-resistance.html

6. Puderbaugh, M. and Emmady, P. D. (2022, February 8). Neuroplasticity. In StatPearls. StatPearls Publishing., Retrieved April 5, 2022, from
https://www.ncbi.nlm.nih.gov/books/NBK557811/

7. Bollu, P. C. (2019, November 5). Normal sleep, sleep physiology, and sleep deprivation. Medscape., Retrieved April 5, 2022, from
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8. National Heart, Lung, and Blood Institute. (n.d.). How sleep works., Retrieved April 5, 2022, from
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9. MedlinePlus: National Library of Medicine (US). (2016, August 9). Stress., Retrieved April 5, 2022, from
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10. Halson, S. (2020, May 1). Overtraining syndrome in athletes. In F. G. O'Connor (Ed.). UpToDate., Retrieved April 5, 2022, from
https://www.uptodate.com/contents/overtraining-syndrome-in-athletes

11. Watson, A. M. (2017). Sleep and athletic performance. Current Sports Medicine Reports, 16(6), 413-418.
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12. Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. (2021, January 1). Healthy weight, nutrition, and physical activity. Centers for Disease Control and Prevention., Retrieved April 5, 2022, from
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13. National Heart, Lung and Blood Institute. (2022, March 24). Healthy sleep habits., Retrieved April 5, 2022, from
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14. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. (2016, July 15). Tips for better sleep. Centers for Disease Control and Prevention., Retrieved April 5, 2022, from
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

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8 Health Benefits of Sleep | Sleep Foundation

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Quality sleep leads to a number of mental and physical health benefits. Learn the many ways sleep helps your body and strategies for getting better sleep.

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We often make excuses for why we can't practice self-care : we don't have the time , we don't know what to do, we'd rather be marathoning Netflix or cleaning the house. If you're not used to taking care of yourself, it may be difficult at first to figure out what self-care tips work for you . If this is the case, you'll benefit from scheduling in "me time" on a daily or weekly basis.

Reserve 20 minutes in the morning to read or meditate . B lock off one evening a week to indulge in a long bath or visit with a friend. These are great ways to keep yourself on track and make self-care part of your regular routine. It's also important to let those close to you know what you're doing so they can be supportive of your new self-care practices.

We often overlook our physical health when discussing mental and emotional health, but the mind-body connection can't be denied. When your body feels healthy and strong, your mood soars, and when you're in a great emotional state, it shows in how you move your body. Make it a point to regularly engage in physical activities you love as a form of self-care .

Whether it's going for a run, swimming or attending a yoga class, changing your physical state from sedentary to active is a fulfilling way to take care of yourself. It can even be something as quick as going for a walk during your lunch hour. Whatever self-care tips you decide to incorporate, make sure they bring you at least some level of happiness. Forcing yourself to jog every morning if you're miserable the entire time is not self-care .

It's hard to feel fulfilled when you're constantly focusing on the negatives in life. Why? Because where your focus goes, your energy flows . Say you're at a restaurant on an incredible date with someone you're deeply interested in. Everything's going well until your waiter mixes up your order and you end up getting the wrong dish. You decide to eat the incorrect order but are secretly fuming about it. When you look back on the evening, you can hardly remember your connection with your date, but you still remember receiving the wrong order.

Instead of focusing on what's wrong, learn to adopt an abundance mindset. This is perhaps one of the most life-changing self-care ideas you can incorporate into your life. Reframing your thoughts and shifting your focus is a deliberate practice that takes time. However, if you're able to accomplish it, you'll experience greater joy and fulfillment in all areas of your life.

One practice that can help you change your mindset is meditation. Meditation helps you clear your mind and focus on the present. It has many proven benefits including reducing stress, regulating mood and even making you more productive. And what is self-care if not a way to ultimately help you be your best self?

There are many different types of meditation : mindfulness meditation focuses on being present, relaxation meditation physically relaxes your body and loving-kindness (or mantra) meditation focuses on self-love and love of others. You can find plenty of examples of these online, so learn about several types to see what fits for you. Like self-care , effective meditation is different for everyone.

When you think of self-care comfort foods , you might envision treats like cupcakes or huge , rich and savory meals. While it's certainly beneficial to treat yourself once in a while, envision self-care in the form of more sustainable foods like leafy greens, alkaline foods and items that will make you feel energetic and strong. Instead of viewing food as a reward, reframe it as fuel for your body.

Reward yourself with activities you enjoy, like giving yourself an hour to read or checking out a new workout video . When it comes to food, treat yourself by going to a local juice shop and finding a smoothie that calls to you or cooking a healthy new recipe at home. Understand that the food you put into your body has a direct effect not only on your mood and energy level, but also on the quality and length of your life. Eating a healthy diet is not just one of the best self-care tips you can incorporate, but it can also mean the difference between an active, fulfilling life and one plagued by sickness and limitations.

Knowing when to say "no" is one of the self-care tips that people have the most trouble with. Between work and your personal life, it feels like you're always saying "yes" when people ask you for something. It can be rewarding to have a full calendar, but it's also important to know when to say "no." If you're feeling run down or spread thin, grant yourself the ultimate luxury: downtime.

By taking the necessary time needed to recharge, you'll bolster your energy and be able to return to your regular schedule with increased energy and gusto. Carefully choose when you say "yes" and make sure you are only agreeing to activities or requests that align with your values or bring you happiness. When following your passion is one of your self-care activities, you seamlessly create a business and life you love.

Self-care doesn't always have to involve making major changes to your lifestyle. All you have to do is find a few minutes to reflect each morning. Instead of reaching for your phone or hitting the snooze button when you wake up, use a priming routine . This 10-minute exercise requires you to become conscious of your breathing, practice gratitude, visualize what you want and focus your newfound positive energy on accomplishing goals that are important to you.

Creating a morning routine can help you to stay on track and centered throughout the day. It can also help you deal with challenges as you learn that even the biggest roadblocks can be reframed into an advantageous opportunity .

To answer the question " What is self-care ?" ask yourself another question: When was the last time you felt pure joy ? Maybe your favorite song came on and you danced around your house or sang at the top of your lungs in the car. Maybe you got completely "in the zone" working on a new piece of art or a project around the house. Or you took a road trip to a completely new place, or got your adrenaline going with a new fitness activity.

When we're stressed, it's easy to forget that self-care means doing things that bring us joy. With many of our go-to fun activities no longer available to us or shifted online in a socially distanced world, it's hard to get in the mindset of having fun for its own sake. So step away from the computer. Don't check your email this weekend. Forget what the world wants you to be concerned about. Go do something fun!

Adding some self-care products such as supplements and nutritional shakes can help you increase immunity and ensure proper nutrition. When you have the right nutrients, you feel better both physically and mentally and have more energy to give to others. When choosing self-care products, do your research and check the ingredients to make sure you're getting the most effective and safe supplements on the market.

Feed your body, mind and soul

Prioritizing self-care and self-kindness is crucial to maintaining a mind and body capable of achieving your goals. Combine these self-care tips and healthy lifestyle routines in order to reach the results you desire with Tony Robbins' free digital Ultimate Health Guide.

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Self-care: The complete guide to taking care of yourself

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We often make excuses for why we can't practice self-care : we don't have the time , we don't know what to do, we'd rather be marathoning Netflix or cleaning the house. If you're not used to taking care of yourself, it may be difficult at first to figure out what self-care tips work for you .

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Classroom Resources for Addressing Procrastination, by Dominic J. Voge Source: Research and Teaching in Developmental Education excerpted from Vol. 23, No. 2 (Spring 2007), pp. 88-96 Why do so many people procrastinate and how do you overcome it? For most people procrastination, irrespective of what they say, is NOT about being lazy. In fact, when

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Self-care : The ability to restore Health! | Noel Miller | TEDxNorthumbriaUniversity

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Procrastination - Cause, Effect and Change | Curtis Wang | TEDxYouth@YCYWShanghai

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Some students struggle to understand algebra. Others have trouble remembering history. Others excel when tasked with group projects but find it a challenge to study consistently. While each student's skill sets and strengths are unique, there's one obstacle nearly all of them face: the tendency to procrastinate. In fact, you might be surprised (and dismayed) to learn how widespread this phenomenon really is.

According to the American Psychological Association (APA), anywhere from "80 percent to 95 percent of college students procrastinate, particularly when it comes to doing their coursework." Even at its conservative end, this estimate range is shocking, representing at absolute four out of every five students in college.

At the opposite end of the APA's range, that number rises to out of ten, affecting virtually all college students. Younger learners are also susceptible, with education company Magoosh that 86 percent of high school students "procrastinate on assignments." With so many students now learning remotely - and coping with more isolation and stress - these already alarming figures are likely to surge even higher.

Fortunately, procrastination doesn't have to become a habit. Though the challenges facing young learners are great - especially during COVID-19 - there are numerous strategies students can use to manage their time more effectively . With guidance and support from their teachers, as well as their families and loved ones, overcoming procrastination is possible for any student. Read on to learn more about the causes - and consequences - of student procrastination, along with eight strategies online teachers can use to help prevent it.

Why Do Students Procrastinate?

As the data presented above makes clear, procrastination in school is common, impacting the vast majority of the college and K-12 student populations. What factors are driving these startling trends, and why are so many students affected? It's a complex issue, with research suggesting that the causes of procrastination among students are as varied and diverse as the students themselves.

For instance, educators in the field of social psychology that both "fear of failure" and "confusion about the first steps of an assignment" are two major drivers, suggesting that procrastination could be rooted in perfectionism, poor communication, or both. Contrary to the stereotypical image of procrastinators as lazy and unengaged, students procrastinate when putting off a meaningful task because they want to be in the right frame of mind to perform it well.

Another popular theory is that procrastination is fueled by indecision, where the fear of making errors creates a stifling sense of paralysis. This may explain the link between academic procrastination and anxiety among students, which we'll explore further in the next section.

While perfectionism and fear of failure likely play major roles, other factors can also lead students to manage their time ineffectively. Depending on the student, other factors that may cause or contribute to procrastination include:

Disengagement from the course or assignment

Distractions and disruptions in the student's learning environment, such as noise, clutter, video games, TV shows, or social media

Fatigue or overwork

Fear or anxiety around disappointing others or being judged negatively (also known as "evaluation anxiety")

Inadequate tools and resources, such as unclear instructions from teachers or having a spotty Wi-Fi connection at home

Poor mental health or untreated mood disorders, which the CDC are becoming more prevalent in children and teens due to COVID-19

Underdeveloped time management or organizational skills

What Are the Effects of Procrastination on Students' Academic Performance?

Procrastination can take many forms, depending on situational context. However, at its core, it is the act of delaying one's tasks. For students, that usually means putting off homework, studying, essays, or projects, often until the last possible moment. This typically translates to late, rushed, missing, or incomplete work - in turn, translating to lower grades.

Unfortunately, the effects of procrastination in school aren't just limited to a student's academic performance. When procrastination causes a student to receive poor grades or fail a course, he or she may become self-critical, demotivated, and disengaged. This can set the stage for poorer academic performance in the future, creating a vicious cycle from which it can seem difficult or impossible to escape.

And it isn't only future performance that may suffer: long after graduation day, job performance can also be negatively impacted. If procrastination has become an ingrained habit by the time the student enters the workforce, he or she is likely to bring the same time management struggles into the workplace, potentially leading to demotions, disciplinary actions, or even termination - not to mention burnt professional bridges.

In addition to negative academic and professional impacts, procrastination can also have unwanted emotional consequences. As Psychology Today , procrastinating "creates stress by increasing [the] time pressure to get work done," in turn, potentially leading to "fatigue, discomfort, burnout, [and] even breakdown." It's well-known that stress can trigger dozens of emotional, mental, and physical ailments, with negative effects ranging from anxiety and depression to insomnia and headaches.

For children and adolescents, whose coping skills are likely to be less developed than adults', this can be particularly debilitating. Lacking other positive coping skills, adolescents may turn to cigarettes, alcohol or drug abuse for comfort, or withdraw from their friends and loved ones.

One German from 2016, which analyzed more than 2,500 participants, even demonstrated that "procrastination was consistently associated with higher stress, more depression, anxiety, fatigue and reduced satisfaction across life domains, especially regarding work and income," in addition to unemployment and lack of romantic partnerships. An Iranian from 2011, which focused specifically on , arrived at similar conclusions, with researchers noting, "Procrastination may produce important negative consequences such as anxiety and depression."

8 Ways Teachers Can Help Online Students Stop Procrastinating

Even under normal conditions, procrastination poses a serious challenge for students. Under the added stress of COVID-19, which has pushed many classes online, the pressures on distance learners have grown even greater. Socially isolated, free from teacher supervision, and surrounded by distractions, online students are at high risk for procrastination - and all the negative effects that come with it.

The good news is that there are steps online educators can take to mitigate these risks and keep online students motivated . To help your remote students avoid the temptation to procrastinate, consider exploring the following tips and strategies:

1. Be sure to provide clear instructions when assigning work, since confusion and ambiguity are major factors in causing procrastination.

2. Clearly communicate your expectations to students' parents or family members, who can help hold their children accountable at home.

3. Encourage distance learners to practice these time management strategies for students , which are useful for adult and K-12 students alike.

4. Emphasize to your students that you are available for video meetings or online chat sessions if they need help or have questions.

5. Implement an online reward system so that students are disincentivized to put off their work until the last moment.

6. Make a conscious effort to help motivate your online students by offering swift, supportive, and detailed feedback .

7. Set reasonable deadlines for projects and assignments, so that students have sufficient time to master the skills they'll need for success.

8. Take steps to improve student engagement.

Apply to National University's Accredited Education Program and Get Certified to Teach Online

Ready to take the first steps toward a fulfilling career in education? Inspire the leaders of tomorrow by applying to National University today.

With fast-paced programs, various scholarships , and convenient online course options, NU offers a wide range of teacher NCATE-accredited for graduates credential and education programs , undergraduates , and transfer students , with some of the most popular choices including the Bachelor of Arts in Early Childhood Education (BAECE) and Master of Early Childhood Education (MECE). To learn more about applying, contact NU admissions .

Sources

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Helping Students Overcome Procrastination | National University

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Some students struggle to understand algebra. Others have trouble remembering history. Others excel when tasked with group projects but find it a challenge to study consistently. While each student's skill sets and strengths are unique, there's one obstacle nearly all of them face: the tendency to procrastinate.