Did you know that 20% of adults deal with some form of procrastination? The irony of procrastination is that although it gives us a brief escape from our responsibilities, this temporary relief only compounds stress for our future selves.
Time begins to slip through our fingers like tiny grains of sand as we settle into procrastination. Before we know it, another day has passed, and our goals have remained untouched.
Luckily, it is possible to break free from procrastination by making intentional changes in our routine. Read on to learn tips from therapists on transforming procrastination into productivity.
Key takeaways
- Procrastination isn’t laziness — it’s usually tied to fear of failure, low self-efficacy, or difficulty regulating emotions, not a lack of willpower.
- Chronic and situational procrastination are different patterns, and active procrastinators (who delay on purpose) cope very differently than passive ones (who freeze up).
- ADHD can make procrastination worse by disrupting executive functioning, but procrastination on its own isn’t a diagnosis.
- Small, concrete changes — a tidier workspace, smaller tasks, one thing at a time — do more to break the cycle than willpower alone.
- Self-compassion outperforms self-criticism: people who forgive their past procrastination are more likely to follow through next time.
- When procrastination starts affecting work, relationships, or wellbeing, therapy can help address the underlying emotional patterns driving it.
What is procrastination?
Procrastination is avoiding immediate responsibilities in favor of short-term pleasure or less demanding tasks. While it is a common habit, more often than not, procrastination happens despite many of us fully recognizing its negative consequences.
Like a leaky faucet, procrastination starts in a generally harmless way. We may delay a work deadline to grab a coffee or postpone our math homework to watch our favorite TV show. Over time, the tiny drops of water leaking from the tap add up, wasting our precious resources, such as our time and energy, causing a growing mess to unfold.
When we continue to avoid our priorities, it can lead to more significant issues in the future, further deteriorating our productivity over time.
Did you know?
Nearly half of self-described bedtime procrastinators don’t even have a set bedtime to delay in the first place — one study found that 43% of self-proclaimed bedtime procrastinators had no planned bedtime at all, meaning the habit is often more about losing track of time than deliberately staying up.
Procrastination vs. laziness
Many people assume procrastination is just about being lazy. However, it’s actually tied to how uninterested we feel in a task, how long we delay it, and our confidence in getting it done.
Board-certified psychiatric-mental health nurse practitioner Mark Logan, PMHNP-BC, explains, “Laziness is also fear-based. The next time you find you are judging yourself or others for being lazy, step back and ask, ‘What am I afraid of here?’ or ‘What could he/she/they be afraid of?’”
Someone who procrastinates might be highly motivated in other aspects of life but struggle with the fear of failing. This, on its own, can be a debilitating feature that keeps us from diving head-first into a project or task.
Signs and symptoms of procrastination
Procrastination can significantly impact various aspects of our daily lives, work, and relationships.
Some common signs and symptoms of procrastination include:
- Task avoidance
- Chronic delays
- Excuse-making
- Decision fatigue
- Perfectionism
- Increased stress
- Lower work quality
- Guilt and regret
- Time wastage
A 2022 study on academic procrastination found that college students suffering from severe procrastination reported higher levels of emotional distress, such as anger, anxiety, shame, and feelings of remorse.
Identifying these aspects of procrastination before they become severe is a necessary first step toward taking proactive measures to improve time management and productivity.
Is procrastination linked to depression or anxiety?
Procrastination on its own isn’t a mental health diagnosis, but it does show up alongside conditions like anxiety and depression fairly often. The connection tends to run in both directions: anxiety can make a task feel more threatening than it is, so avoiding it brings short-term relief, while depression can drain the motivation and energy needed to start something even when the intention is there. If procrastination is showing up alongside persistent low mood, excessive worry, or a general sense of being stuck, it’s worth mentioning to a therapist — not because procrastinating means something is wrong, but because it can be a symptom worth exploring rather than a habit to push through alone.
Types of procrastination
Procrastinators often fall into two categories:
Chronic procrastinators: Individuals with perpetual problems finishing tasks.
Situational procrastinators: Individuals who delay according to the task.
Within these two categories, you’ll also have two types of procrastination methods: active and passive. Active procrastinators make the deliberate decision to procrastinate, while passive procrastinators are paralyzed with indecision to act, failing to complete tasks on time.
Why we procrastinate
The real question we are all asking is why people procrastinate if it only leads to more stress and hampers productivity.
In many cases, procrastinators struggle with high impulsivity and low self-discipline. While some procrastinators decide to delay a task from a negative state of mind (i.e., fearing failure), others arrive from a positive state of mind (i.e., the temptation of more enjoyable activities).
When we consider the intentions behind why you procrastinate, research has found that most of these individuals, particularly in the academic setting, are more likely to experience low self-efficacy. These individuals are known to have less confidence in their abilities to perform a task, achieve their goals, or handle challenging situations effectively.
Several reasons are contributing to low self-efficacy:
- Negative self-talk: Procrastinators tend to have a negative internal dialogue about their abilities, telling themselves they are not good enough or competent to complete a task
- Fear of failure: Procrastinators fear making mistakes, which can paralyze them from taking action
- Perfectionism: Procrastinators may be setting unrealistic standards for themselves that are usually unattainable
- Past failures: Procrastinators may have a history of not meeting deadlines, which erodes confidence in task initiation or completion
- Avoidance coping: Procrastination is a common coping strategy used for temporary relief of discomfort or other negative emotions
Licensed clinical social worker Chance Reynolds, LCSW, adds, “I think procrastination often comes from a belief about ourselves or the task at hand. Another word for procrastination could be avoidance. We naturally avoid painful things. If there is a belief that the task is going to be painful or cause us to feel insufficient, it is natural that we would avoid it.”
The link Between ADHD and procrastination
Attention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental disorder characterized by difficulty sustaining attention, impulsive behaviors, and hyperactivity.
While not everyone with ADHD procrastinates, ADHD-related challenges exacerbate procrastination tendencies. For instance, individuals with ADHD often grapple with impaired executive functioning, making task management, planning, and prioritization challenging.
High impulsivity can prompt individuals with ADHD to switch to more immediate and gratifying activities, swapping their focus away from more pertinent tasks. Additionally, individuals with ADHD may procrastinate as a coping mechanism to relieve emotional distress related to difficult or unpleasant tasks.
Does procrastination get worse with age, or better?
Most research points the same direction: procrastination tends to ease up as people get older, not intensify. Younger adults report the highest rates, likely because self-discipline and time-management skills are still developing and the future feels less immediate. That doesn’t mean older adults are immune — high-stakes tasks, burnout, or a new ADHD diagnosis in adulthood can all reignite the pattern at any age. The takeaway isn’t that people “grow out of it” automatically; it’s that the same skills — breaking tasks down, managing emotional triggers, building self-compassion — improve procrastination at any stage of life, not time itself.
8 helpful tips for overcoming procrastination
In a world filled with distractions, conquering procrastination is necessary if we want to achieve our personal and professional goals.
Here are eight therapist-recommended tips for overcoming procrastination.
1. Tidy up your workspace
A cluttered and disorganized workspace is one of the main contributors to procrastination.
Start your day on the right foot by removing clutter, organizing things, and clearing your desktop to promote work efficiency. Getting organized physically can help clear our minds from mental clutter to focus on the task at hand.
It’s also helpful to remove any distractions from your workspace, such as turning off notifications or even removing social media apps from your smartphone during uninterrupted work hours.
2. Set specific goals
Before diving into a task, having your goals clearly defined is helpful. For example, actionable words can help you get specific on your goals, such as “complete,” “create,” or “implement.”
You’ll want to consider possible obstacles that may arise, along with strategies to help you overcome them. This is particularly useful if you’re a chronic procrastinator, as it will reduce the risk of giving up or moving on to a simpler, less complicated task.
Generally – it is very helpful to set SMART goals: goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.
It’s also helpful to visualize the end result and consider how it will make you feel to achieve the goals you set for yourself.
3. Break up tasks into bite-sized pieces
Another great way to beat procrastination is by breaking up larger tasks into smaller, more manageable steps. This approach can significantly lower feelings of being overwhelmed, making tasks feel far less daunting.
Action removes the breeding ground of doubt. When we start something, it allows us to view the task or ourselves differently. Often, that is enough to rework the avoidance.
- Chance Reynolds, LCSW
One helpful strategy for doing this involves creating a checklist, prioritizing the top three most important tasks, and celebrating every small milestone as you complete it.
This step is all about taking action. Reynolds notes, “Action removes the breeding ground of doubt. When we start something, it allows us to view the task or ourselves differently. Often, that is enough to rework the avoidance.”
4. Organize your schedule
Creating a schedule that infuses both your daily work tasks and deadlines is important for success in the long term. Organize your monthly, weekly, and daily activities to ensure you know exactly what needs to be done.
You should ensure you have plenty of time allocated to complete each activity and make time for fun activities. Consider placing a “mindful walk” in the middle of your day to get fresh air or plan time for relaxation to look forward to in the evening.
5. Quit multitasking
Did you know that multitasking can hinder our productivity? Research emphasizes that the human brain is far less efficient at accomplishing more than one task at a time.
Some of the problems associated with multitasking include:
- Reduced efficiency
- Increased errors
- Slower task completion
- Heightened stress
- Minimizes creativity
To avoid procrastination, it’s best to eliminate multitasking and devote your undivided attention to one task at a time. Consider creating a to-do list to help prioritize the most important tasks.
6. Embrace imperfections
For perfectionists, making decisions and getting things done can often be daunting. It’s important to accept that perfection is an unattainable goal and that while it would be great to be perfect all the time, imperfections are opportunities for growth and learning.
Mistakes are a part of the process. The more we are willing to embrace this, the less likely we will leave important tasks to the last minute.
7. Stop the negative self-talk
How we speak to ourselves matters. This self-critique can become a breeding ground for individuals struggling with negative self-talk for low self-esteem and indecisiveness.
It’s a self-defeating cycle that can carry into the next day, hindering progress and exacerbating the challenges of making decisions and getting things done.
Switching our focus to positive self-talk can help boost our motivation, enhance our self-confidence, and improve our self-esteem – all essential to stopping procrastination. Making simple changes in language can also improve motivation and reduce procrastination. Instead of saying “I should” “I have to” or “I need to”, try saying “I want to” “I could” or “I would like to”.
8. Practice self-compassion
Non-procrastinators are often more self-compassionate. Replacing self-criticism with self-kindness can enhance motivation by fostering self-belief and self-worth, making us more inclined to take action on our goals. This also involves forgiving yourself for past procrastination and reminding yourself that everyone struggles occasionally and mistakes are expected.
Unlock productivity with therapy
Carleton University professor and researcher Dr. Timothy Pychyl says, “It’s not a time management problem. It’s about really dealing with our feelings.”
In essence, procrastination goes beyond the issue of time management, extending into our emotions, fears, and thought patterns. This is where therapy can be a powerful ally in helping individuals overcome their procrastinating tendencies, contributing to one’s mental health and well-being.
Many therapeutic approaches, such as cognitive behavioral therapy (CBT), emphasize the importance of self-control, a fundamental cause of procrastination. CBT incorporates strategies to reframe thought patterns and beliefs to overcome these behaviors.
Therapy is also beneficial in helping individuals gain insight into their avoidance behaviors. Mindfulness-based therapy is an excellent approach to encouraging individuals to observe their thoughts and emotions objectively, allowing them to recognize the patterns contributing to procrastination.
Can procrastinating ever be a good thing?
Occasionally, yes — with a caveat. Some researchers distinguish between passive procrastination (freezing up out of fear or overwhelm) and active procrastination, where someone deliberately delays a task, works well under deadline pressure, and still finishes on time. Active procrastination isn’t necessarily harmful; for some people it’s simply how they work best. What matters isn’t the delay itself but whether it’s a strategy or a symptom of avoidance. If the deadline pressure feels energizing rather than distressing and the work still gets done well, it may not need “fixing” at all.
Find support
Procrastination is a complex phenomenon that can keep us from reaching our goals and achieving our full potential. Therapists are experts in overcoming procrastination, providing valuable insights, techniques, and guidance to help individuals regain control over their tasks and time management.
Start your journey toward improved productivity and personal growth by booking a therapy session today. Your future self will thank you for taking this proactive step.
