Procrastination is often defined as a “self- regulation failure characterized by the irrational delay of tasks despite potentially negative consequences”. It’s a common occurrence that most people will experience throughout their lives, and which about 20% of adults in the US struggle with chronically.  

A common misconception is that procrastinators are lazy. This could not be further from the truth. People procrastinate simply because we tend to choose short- term rewards over long- term benefits. If I’m feeling tired, taking a nap now sounds much more appealing than continuing to get my work done. Many procrastinators are highly functioning and intelligent individuals, and the majority of those who struggle with putting things off are students. 

Procrastination can be especially difficult when a task feels boring, unimportant, or meaningless. If there is no clear reward, like one’s income or a prize, the task becomes even less appealing.

Chronic procrastination is especially common in neurodivergent folks, as conditions like ADHD, OCD, anxiety, and depression often make it more difficult to complete and care about different tasks.

It’s also linked to perfectionism. People afraid of failure may put off tasks until they feel they can be done perfectly, which only compounds their anxiety. Some procrastinate because they don’t like being told what to do, and others put things off because they think they work best under self- made pressure. 

I struggled most with procrastination in college. As a perfectionist with anxiety and ADHD, the idea of doing anything less than perfectly on my first try was abhorrent. I’d think about tasks and work on them in my head until I felt like I could do it all in one go, despite all of the negative consequences I created for myself at the eleventh hour. 

Not only does procrastination increase anxiety, it also increases the likelihood of developing physical illnesses, since chronic procrastinators are more likely to put off routine health appointments or treatments. 

Young people are more likely to procrastinate than older individuals, which researchers think is likely due to older people typically having better time management and coping skills. Older people also have a better grasp of how short life can be, and it seems that this awareness reduces the desire to put things off. 

The best way to overcome procrastination is just to get started. If it’s possible to get even 10- 15 minutes of work done before moving on, do it! It’s easier to overcome the desire to procrastinate next time you need to accomplish a task, and the thing you’re working on becomes less intimidating next time you have to work on it. 

Breaking the task down into smaller portions can also help make things less overwhelming. Writing two paragraphs a day is much more achievable than cranking out a multi-page essay in one night. Setting timers can be a great way to divide work up into manageable chunks. 

Even when we pull ourselves together and start a task, it’s common to resent the task and the need to get it done when there’s other things we’d rather be doing. Instead of continuing the negative feedback, consciously introduce positive thoughts about the task as you’re doing it. You can actually condition yourself to enjoy starting new tasks in the long term. Finding rewards for completing things, like going out with friends or indulging in something you enjoy, can increase motivation to get things done and helps in overcoming the most defeating aspects of procrastination.

Overcoming procrastination isn’t just about managing your time or tasks; it requires a shift in mindset and a commitment to action. Embrace the power of small steps and never underestimate your capability to do hard things. With consistent effort, you can break through and turn your aspirations into accomplishments.