We’ve all been there — staring at a task we know we need to complete yet somehow finding a dozen other things to do instead. That’s procrastination: the art of putting off important tasks in favour of something easier or more enjoyable.
While procrastination may provide temporary relief, it often leads to stress, missed deadlines, and lost opportunities. The good news? With the right mindset and strategies, anyone can overcome it.
Why Do We Procrastinate?
Procrastination isn’t simply “laziness.” It’s usually a response to deeper issues:
- Fear of failure – avoiding tasks because we worry about not doing them well (Sirois, Molnar, & Hirsch, 2019; Vangsness et al., 2024).
- Overwhelm – feeling paralysed by a task that seems too big (Schou Andreassen et al., 2023).
- Perfectionism – waiting for the “perfect” moment or conditions before starting (Flett et al., 2016; Rice & Richardson, 2014).
- Instant gratification – choosing short-term pleasure (scrolling, chatting, snacking) over long-term gains (Steel, 2007; McLean Hospital, 2023).
Understanding the root cause is the first step toward change.
Practical Strategies to Beat Procrastination
- Break Tasks into Small Steps
Large projects feel intimidating. Dividing them into smaller, manageable chunks reduces avoidance and builds momentum (Sirois & Pychyl, 2013).
- Use the “Two-Minute Rule”
If a task takes less than two minutes (like sending an email or organising notes), do it immediately. Small wins reduce mental clutter and inertia (Allen, 2001; Clear, 2018).
- Set Deadlines (Even Self-Imposed Ones)
Without a clear deadline, tasks drag on. Creating mini-deadlines increases accountability (Klingsieck, 2013).
- Remove Distractions
Turning off notifications, finding a quiet spot, or using productivity apps helps minimise triggers for delay (Sirois et al., 2019).
- Reward Progress, Not Just Completion
Celebrating small achievements creates positive reinforcement, making motivation more sustainable (Deci & Ryan, 2000).
- Shift Your Mindset
Instead of asking, “How can I avoid this?”, reframe it to “What’s the next smallest step I can take right now?” — a common cognitive-behavioural strategy (Sirois & Pychyl, 2013).
Procrastination and Mental Health
Chronic procrastination can increase stress, anxiety, and depression, which in turn makes tasks feel even harder to tackle — creating a vicious cycle (Sirois et al., 2019; McLean Hospital, 2023). That’s why self-awareness and self-care are essential in overcoming it. Seeking support from peers, mentors, or professionals can also make a huge difference.
Final Thoughts
Procrastination may feel like a tough habit to break, but it’s not permanent. With small, consistent changes in how you approach tasks, you can build discipline, regain control, and achieve your goals with less stress.
👉 Want to learn more about productivity and mental well-being? Explore EAIM’s Psychology & Mental Health programmes and take the first step towards building stronger habits for success.
References
- Allen, D. (2001). Getting Things Done: The Art of Stress-Free Productivity. Penguin.
- Clear, J. (2018). Atomic Habits. Avery.
- Deci, E. L., & Ryan, R. M. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.
- Flett, G. L., Hewitt, P. L., & Nepon, T. (2016). Perfectionism, worry, and rumination in health and mental health: A review and a conceptual framework. Personality and Individual Differences, 98, 29–43.
- Klingsieck, K. B. (2013). Procrastination: When good things don’t come to those who wait. European Psychologist, 18(1), 24–34.
- McLean Hospital. (2023). What is procrastination? Retrieved from https://www.mcleanhospital.org/essential/procrastination
- Rice, K. G., & Richardson, C. M. (2014). Perfectionism and procrastination: A review of potential mechanisms. Personality and Individual Differences, 61–62, 27–33.
- Schou Andreassen, C., et al. (2023). Stress, procrastination, and emotional regulation: A systematic review. Personality and Individual Differences, 206, 112099.
- Sirois, F. M., Molnar, D. S., & Hirsch, J. K. (2019). Self-compassion, stress, and coping in the context of academic procrastination. Self and Identity, 18(3), 231–252.
- Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115–127.
- Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94.
- Vangsness, L., et al. (2024). Failure sensitivity in perfectionism and procrastination. Journal of Psychoeducational Assessment.