At the end of your workday, you look at your to-do list, and there’s that one task at the bottom that you just can’t seem to tackle.

It’s already late, and you still haven’t touched it.

You tell yourself you’ll get to it tomorrow, but the frustration builds as you realize it’s been put off once again. If this sounds familiar, you’re not alone.

Almost everyone procrastinates at some point. For some, it’s a rare occurrence that doesn’t cause too much disruption in life. However, if procrastination becomes a regular pattern, followed by feelings of regret, it can turn into a cycle that’s hard to break.

What Is Procrastination?

Procrastination is commonly defined by experts as a behavior pattern where short-term relief leads to long-term negative consequences. It’s the act of delaying tasks, regardless of their complexity or importance.

While everyone procrastinates occasionally, when it becomes a habit, it can take a toll on your overall well-being. The habit of putting off necessary actions, even in the face of negative outcomes, can have far-reaching effects.

A 2014 study on procrastination revealed that 20-25% of adults worldwide are chronic procrastinators. This behavior has been linked to various mental health issues, such as depression, anxiety, low self-esteem, ADHD, and poor study habits.

Procrastination is often connected to negative psychological effects, with many individuals who procrastinate experiencing high levels of anxiety and poor impulse control. Even more concerning is the physical impact: procrastinators often experience elevated stress levels and delay seeking medical treatment, which can lead to long-term health problems and create a vicious cycle of neglecting self-care.

So Why Do We Procrastinate?

Even though procrastination creates more stress in the long run, many people delay tasks thinking they’ll feel better in the short term. However, studies consistently show that procrastination actually leads to higher stress levels overall. There are several reasons why we procrastinate.

Feeling Bored

If an activity feels boring or unpleasant, it's natural to avoid it. You’re more likely to push it off until later if it doesn’t seem exciting or rewarding.

Lack of Confidence in Your Abilities

Sometimes, procrastination stems from self-doubt. When you don’t believe in your ability to succeed, you’re less likely to start or finish a task. A low sense of self-efficacy can lead to avoiding work altogether.

Fear and Anxiety

Fear is a common reason for procrastination. You might delay tasks like medical tests because you fear a negative result. The more anxious we feel about a task, the more we avoid it. Unfortunately, this can increase stress and even lead to health risks if important matters remain unaddressed. Social anxiety can also play a role—worrying about judgment or embarrassment can prevent you from scheduling meetings or completing assignments.

Perfectionism

Perfectionism often leads to procrastination. People who feel that they won’t do a task perfectly may avoid starting it altogether. They may wait for the perfect moment or better ideas to strike, but often, inspiration comes once you begin working on the task.

Distractions

In today’s world, distractions are everywhere. Social media, phone notifications, and other distractions often tempt us away from important tasks. Procrastination has likely increased in recent years, partly due to technology, but it’s a behavior seen throughout human history.

Can Procrastination Be Outgrown?

This decline is linked to personality development, improved time management, and enhanced coping abilities. As individuals grow older, they tend to develop greater conscientiousness— a personality trait characterized by being organized and diligent. Conscientious people are less likely to procrastinate and tend to experience more satisfaction in their work and relationships.

Why you procrastinate even when it feels bad

Video by TED-Ed