Rule · how
Through an online programme
Delivered as an online course or programme.
Studies (14)
Paper
A 12-week online course on their own helped adult students put things off lessUsedHelpedAn online course on unhelpful thoughts, feelings and planning time cut putting things off more than waiting did.
Small randomised trial of 66 adult college students in Beijing, China · vs people still waiting for the course · they rated themselves · ⚠ not yet checked by other scientists; numbers unreliable
Paper
Making summaries and taking notes gave different scores, but which is better is unclearUsedHelpedMaking summaries gave different scores from taking notes, but the paper doesn't say which is better.
Randomised trial of 130 educational technology students, probably in Egypt · vs students who took notes instead · they rated themselves
Paper
A coached online course helped students put things off a little lessUsedHelpedStudents who did a coached online course on unhelpful thoughts put things off a little less than the waiting group.
Randomised trial of 403 Dutch university students who put things off · vs students still waiting for the course · they rated themselves · ⚠ many people dropped out
UsedNo comparisonStudents who finished fewer lessons did not clearly improve less than those who finished more. There was no other group to compare with.
Randomised trial of 403 Dutch university students who put things off · no comparison group · they rated themselves · ⚠ many people dropped out
Paper
Online help for perfectionism cut putting things off no more than a feelings courseUsedNo differenceOnline help for perfectionism cut putting things off no more than an online course on dealing with feelings.
Randomised trial of 138 adults in Sweden with strong perfectionism · vs an online feelings course with the same therapist · they rated themselves
Paper
Weekly online therapy helped students put off schoolwork lessUsedHelpedAfter online sessions on bad thoughts and plans, students put off work less than waiting students, even four months on.
Small randomised trial of 30 university students in Bangladesh · vs students still waiting for the course · they rated themselves
Paper
Automatic daily feedback on study goals cut putting things off a littleUsedHelpedStudents who got daily feedback on their goals and planning tips put things off a bit less than diary-only students.
Randomised trial of 244 university students in Germany studying for exams · vs the same daily diary without feedback · they rated themselves · ⚠ numbers unreliable
Paper
An automatic computer coach worked about as well as a human coach onlineUsedNo differenceReady-made notes from a computer coach worked about as well as notes a real coach wrote for each student.
Randomised trial of 233 German university students who put things off · vs the same course with a human coach · they rated themselves · ⚠ many people dropped out
UsedNo comparisonAfter 12 weeks of weekly online lessons and a daily diary, students said they put things off less. There was no untreated group to compare with.
Randomised trial of 233 German university students who put things off · no comparison group · they rated themselves · ⚠ many people dropped out
Paper
An online life-skills course helped teenage boys put off schoolwork lessUsedHelpedTeenage boys who took a ten-session online life-skills course put off schoolwork less than boys who got nothing.
Small randomised trial of 30 teenage boys in Tehran · vs boys who got nothing · they rated themselves · ⚠ numbers unreliable
Paper
An online course on handling hard feelings helped students put things off lessUsedHelpedA 9-week online course on handling hard feelings helped students put things off less than the waiting group.
Randomised trial of 148 university students in Germany · vs students still waiting for the course · they rated themselves · ⚠ numbers unreliable
Paper
An online course on daily rhythms didn't make routines more regular than emailed readingTestedNo differenceAn online course with a daily log made routines no more regular than emailed reading on the same topics.
Small randomised trial of 47 adults with bipolar disorder · vs people who got emailed reading on the same topics · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show
UsedNo differenceAdding short weekly calls from a helper to the online course made routines no more regular than the course alone.
Small randomised trial of 47 adults with bipolar disorder · vs people who used the online course alone · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show
Paper
A 20-minute online sleep lesson got more students to keep a regular sleep scheduleUsedHelpedEight weeks after one short online sleep lesson, more students said they kept a more regular sleep schedule.
Randomised trial of 549 college students in the USA · vs students who only filled in surveys · they rated themselves · ⚠ numbers unreliable
UsedNo differenceThe same online sleep lesson did not get students to go to bed any earlier, on weekdays or weekends.
Randomised trial of 549 college students in the USA · vs students who only filled in surveys · they rated themselves · ⚠ numbers unreliable
Paper
Web plans built exercise and diet habits briefly, but not by three monthsUsedMixedPlans for when, where and how to move built a stronger habit at 8 weeks, but not at 3 months.
Randomised trial of 790 adults in Germany and the Netherlands · vs people who were waiting for the programme · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show
UsedMixedThe same web plans built a stronger fruit and vegetable habit at 8 weeks, but not at 3 months.
Randomised trial of 790 adults in Germany and the Netherlands · vs people who were waiting for the programme · they rated themselves · ⚠ many people dropped out; numbers unreliable; summary claims more than the results show
Paper
Two weeks of daily practice with bad feelings helped adults put things off lessUsedHelpedTwo weeks of daily 10-minute practice in facing bad feelings about tasks helped people put things off less than waiting.
Small randomised trial of 83 working adults in Germany · vs people still waiting for the training · they rated themselves · ⚠ only counted people who finished; numbers unreliable
Paper
A self-guided online stress course helped adults put things off lessUsedHelpedPeople on a short online stress course put things off less than the waiting group; the drop lasted six months.
Randomised trial of 259 adults in Norway found through Facebook · vs people still waiting for the course · they rated themselves · ⚠ many people dropped out; numbers unreliable
Often used with it
Action4
Learn how the problem worksPsychoeducation about procrastination, habits, sleep, routines or ADHD.
Action5
Challenge unhelpful thoughtsCognitive restructuring of beliefs such as perfectionism or catastrophising.
