Procrastination is a common behavior that, according to a 2014 study, affects 20 to 25 percent of adults chronically. It is characterized by short-term rewards that often lead to long-term negative outcomes, such as problems at work or school and feelings of guilt. Procrastination is not simply laziness; instead, it is linked to mental health conditions like anxiety, obsessive-compulsive disorder (OCD), and depression.
There are many reasons why people procrastinate. Usually, it serves as a defense mechanism against negative emotions that we believe can be avoided by delaying a task. These emotions include boredom, fear, perfectionism, and fear of failure. In school settings, procrastination can also result from a lack of clear directions or expectations. Distraction can exacerbate the desire to put off a task, as it functions as an easy diversion from the task associated with these negative emotions.
Humans also have a natural tendency to favor immediate gratification, which is the desire to prioritize instant happiness and relief over long-term benefits. This behavior relates to present bias, a concept from behavioral economics that refers to the tendency to favor immediate benefits over future ones.
Procrastination is particularly common among individuals aged 14 to 29. About half of all students procrastinate, often leading to stress during finals and lower grades. Some research indicates that the behavior decreases with age due to an increase in conscientiousness, time perception (realizing that time is limited and a greater understanding of mortality), and improved coping strategies.
Many mental health disorders are connected to procrastination. These disorders can both lead to procrastination and result from it, causing a vicious cycle. The difficulty in managing moods, which can stem from attention deficit hyperactivity disorder (ADHD), OCD, depression, and anxiety, is the biggest cause of procrastination. While a mentally healthy individual can feel a negative emotion about a task and still proceed, those with emotional regulation issues often struggle to persist. People with mental illnesses also tend to ruminate and overthink, leading to more guilt and doubt after procrastinating, which reinforces the cycle. Specifically, when procrastination is driven by fear, especially fear of failure, it is often a sign of anxiety and perfectionism. Procrastination, linked to low energy, lack of motivation, and self-doubt, is associated with depression. Moreover, ADHD, particularly inattentive or combined inattentive-hyperactive types, can impair time management, working memory, and self-control. Hyperfixation, a symptom of ADHD, also makes it difficult to focus on tasks that one is not passionate about.
To address procrastination, it is helpful to understand where these negative emotions come from and work to resolve them at their core. If necessary, do not hesitate to reach out to professionals to help you with this process. Cognitive behavioral therapy, a type of psychotherapy conducted with a psychologist or psychiatrist, challenges negative thoughts that individuals accept as truth. An example of a negative thought pattern might be, “If I fail this test, my life is over.” In addition, neuropsychological testing and executive functioning coaching are beneficial for individuals with a learning disability or difficulties with organization.
When working to complete a specific task, there are strategies that anyone can use to overcome procrastination. One effective method is to force oneself to begin the task without evaluating its difficulty or its outcome. Setting a timer or promising yourself a reward can also motivate action. If the task feels overwhelming, break the task into smaller, manageable steps that seem less intimidating. Throughout the process, practice self-compassion and avoid setting unrealistic expectations about what you can accomplish in a given amount of time. Procrastination is difficult to overcome, but with the right support and methods, it can be managed.