Procrastination: definition, causes and how to overcome it

Procrastination is putting off a task you intended to do, without a valid reason and despite the consequences you anticipate[2][20]. The word comes from the Latin crastinus, "of tomorrow"[2]. The verb is to procrastinate, and the person concerned is called a procrastinator[21].

It can take very ordinary forms:

• spending time on social media instead of working;
• putting off writing an important report;
• not doing the shopping needed for the week.

Procrastination or laziness?

The two are often confused[20]. Yet a person who procrastinates is not necessarily inactive: they tidy up, answer emails or call a relative, as long as it spares them the dreaded task[20][21]. They also intend to do what they are putting off.

Everyone procrastinates sometimes. It becomes a problem when the consequences pile up and commitments are no longer met[20]. Not every delay is procrastination either: resting when you are exhausted, or dealing with a real emergency first, is often a sensible choice.

Yes, to varying degrees. Most of the solid figures concern students.

• Among students: in a US survey of 65,950 students, 72.3% say they are affected. For 45.7% it causes real distress, and for 45.4% it weighs on their results[9].
• By age: in a representative survey of 2,527 people aged 14 to 95 in Germany, it is most marked between ages 14 and 29[10].
• At bedtime: bedtime procrastination is when you put off going to sleep without any external constraint. A meta-analysis of 18 studies and 35,097 students links it to more stress, anxiety and depressive symptoms, without saying which causes the other[12].

It affects work as well as housework, health, finances and social life, and you can easily procrastinate in one area and not in another[20].

No single cause explains it. Several mechanisms combine, and it helps each person to identify their own.

What the largest synthesis shows

A meta-analysis by Piers Steel, based on 691 correlations, finds the clearest links with four factors[1]:

• Aversion to the task: the more unpleasant it seems, the more we put it off.
• Delay: the further away the deadline, the easier it is to wait.
• Low confidence in one's ability to succeed.
• Impulsivity: we give in more easily to what tempts us right away.

The same synthesis also finds a link with sense of organization, self-control and distractibility. It finds only a weak link with neuroticism, the general tendency toward negative emotions[1].

A way of soothing an emotion

For researchers Fuschia Sirois and Timothy Pychyl, procrastinating serves first to feel better right away when facing an unpleasant task. The price is paid later, by one's "future self"[4]. Stress can make the problem worse: it reduces the resources available and makes difficult emotions harder to bear[5].

What happens in the brain

At the Paris Brain Institute, a French team followed 51 volunteers with MRI while they chose to make an effort now or later. It then looked at how long they took to return real administrative forms[2].

The trait that distinguishes people who procrastinate is this: in their eyes, putting off an effort makes it much less costly, while the reward loses little of its value. This calculation involves in particular a part of the prefrontal cortex[2]. This study remains modest in size, but it helps explain why "I'll do it tomorrow" seems so reasonable in the moment.

A hereditary component

A genetics study estimates the heritability of procrastination at 46%. It shares its genetic influences with impulsivity, linked to the ability to keep priority goals in mind[3]. This means there is a predisposition, not a fatality: studies on CBT show that this behavior can change[13].

Everyday causes

• Poor time management: we have not planned well and feel overwhelmed. Not knowing where to start can be enough to cause a block[19].
• Lack of concentration: distractions in the environment, or internal difficulties such as anxiety, make the task hard to sustain.
• Lack of interest or motivation: it is easier to put off what offers no immediate benefit.
• Fear of failure or judgment: we worry that the work will not be good enough, or that we will not live up to expectations[20].
• Perfectionism: wanting a perfect result can delay starting or handing in the work[20].

The mechanism feeds the problem itself[4][20]:

1. The task causes discomfort: boredom, anxiety, fear of doing it badly.
2. We find an excuse: "I'm too tired," "I'll do it when I feel like it," "I still have plenty of time"[19][20].
3. We do something else and feel relieved: this immediate relief encourages us to do it again[20].
4. The task stays on our mind: guilt, shame, self-criticism and a growing backlog follow[20].
5. The task becomes even more unpleasant: the next start is harder, and the circle begins again[20].

Last-minute pressure can give the impression of working better. But working fast is not the same as working well, and starting earlier leaves less stress and better preparation[19].

The studies report associations: they do not prove that procrastination is the sole cause of these difficulties.

• Mental health: a cohort of 3,525 Swedish students shows that those who procrastinate the most have slightly more symptoms of depression, anxiety and stress 9 months later, even after accounting for many other factors[6].
• Physical health and lifestyle: the same study finds more disabling pain in the upper limbs, poorer sleep quality and less physical activity[6]. In an online survey of 182 people reporting hypertension or cardiovascular disease and 564 controls, higher procrastination scores are associated with these conditions, without this proving a cause[8].
• Social life and finances: it is also linked to more loneliness and financial difficulties[6]. In the German survey, procrastination goes hand in hand with lower satisfaction, particularly with work and income[10].
• Perceived health status: a meta-analysis of 36 samples and 8,603 people associates it with poorer perceived health, partly explained by stress[7].

Procrastination is not a diagnosis in itself. It can, however, accompany other difficulties, and some signs are worth discussing with a professional.

Procrastination and ADHD

People with ADHD have difficulty planning, concentrating and carrying out long or tedious tasks. A review of 11 studies and 2,788 people confirms a consistent link between ADHD symptoms and procrastination, especially with inattention. Most of these studies do not allow conclusions about cause and effect[11].

Procrastination and anxiety

Stress and anxiety can make a task harder to approach, and procrastination in turn keeps them going[5][6]. When worries take up a large part of the day and come with fatigue, insomnia, irritability or tension, professional advice can help.

Procrastination and depression

Procrastinating is not, in itself, a sign of depression. But in depression, a lack of energy can make even the simplest actions very difficult. To those around them, this can look like laziness. A reaction like "Pull yourself together!" does not help: depression must not be overlooked, and it is necessary to seek help.

Procrastination and OCD

In obsessive-compulsive disorder, the feeling that nothing is ever good enough and repeated rituals can also get in the way of making progress on what needs to be done.

Procrastination and fatigue

Lack of sleep, a heavy workload and stress reduce the resources available. Learning to assert yourself, delegate, get enough sleep and maintain healthy lifestyle habits can then be more useful than another resolution.

If you are not feeling well or have suicidal thoughts, in the US call or text 988[22], 24 hours a day. In the UK, call Samaritans on 116 123[23], 24 hours a day. If you are in another country, please contact your local services.

There is no universal recipe. These suggestions are simple to try, and some have been tested in small studies.

Start by identifying your reasons

• Why am I putting this task off?
• What kind of things do I tend to put off?
• What is putting me off?
• Do I really have time to do it later?

Also write down your usual excuses, then compare them with the facts: did you really have enough time on previous occasions[19]?

Shrink the task

Break it down into small steps, with clear and realistic deadlines. The harder you find it to get started, the smaller the goal should be: 15 minutes may be enough to begin. Also prefer a specific goal, such as "read these ten pages", to a vague "work this evening"[19].

Prepare an "if... then" plan

Decide in advance what you will do when you meet the obstacle: "if I feel like picking up my phone, then I put it in the other room". In a trial with 81 students, combining this method with anticipating obstacles reduced aversion to the task and increased the desire to get started, more than positive thinking did[16].

Organize your time and priorities

Set clear priorities and start with the most important tasks. Also plan breaks and relaxing activities.

The Pomodoro technique alternates 25 minutes of work with a short break. A study of 176 students found no difference in performance between scheduled breaks and freely chosen breaks, and chosen breaks produced a better mood[17]. So test what works for you.

Limit temptations

Set work periods, move away whatever distracts you, or change location if home pulls you toward other things[19].

Keep a reason to move forward

Write down what the task brings you in the short and long term, using your own reasons, and keep this list in view[19]. You can also tell someone your deadline and reward yourself after each goal you reach[19].

Be kind to yourself

Blaming yourself does not necessarily help you move forward. In a study of 119 students, those who had forgiven themselves for procrastinating before a first exam procrastinated less before the next one, notably because they felt fewer negative emotions[18]. Forgiving yourself does not mean giving up: it means making room to start again.

When procrastination weighs on your work, studies, health or relationships over time, or is accompanied by great distress, a doctor or psychologist can help you understand where it comes from.

What studies show about CBT

A meta-analysis of 12 trials and 718 participants finds a small benefit of psychological treatments in general. In only three studies, cognitive behavioral therapy shows a moderate benefit[13].

• Online: in a trial with 150 people, guided or unguided CBT reduced procrastination compared with a waiting list. About a third of participants experienced a clinically significant change[14].
• In a group: in a trial with 92 students with severe procrastination, 33.7% were doing better at the end and 46.7% six months later, with better maintenance of progress in the group format[15].

The work can include looking at the rules and beliefs that fuel putting things off[20].

When fear is in the foreground

If procrastination is linked to anxiety, such as fear of exams or of speaking in public, the practitioner can work directly on these situations through gradual exposure. C2Care offers professionals virtual reality environments, including oral and written exams and public speaking, which the practitioner integrates into their therapy.

Procrastination is neither a simple character flaw nor laziness: we often put things off to escape discomfort, and this relief keeps the problem going. The task seems lighter if it is postponed until tomorrow, and stress can make getting started even harder. Small, specific goals, plans prepared in advance and kindness toward yourself are good starting points. If it weighs on your life over time, a professional can help you.