Procrastination isn’t a stand-alone cause or recognized symptom of depression. But the experiences often overlap.
Depression is a mental health condition that can reduce motivation, and this may lead to procrastination. At the same time, experiencing procrastination may create added stress that can increase the risk of depression.
Occasional procrastination doesn’t mean you have a mental health concern. But if your challenges with mood and motivation are negatively impacting your functioning, consider seeking professional help.
You probably know what it feels like to procrastinate. Maybe there’s a looming deadline that you’ve known about for weeks. The day is fast approaching, but you haven’t even started on your project. Now you’re feeling incredibly anxious, and you’re worried you won’t have enough time to get everything done. If this sounds familiar, know that you’re not alone.
Most of us know what it’s like to procrastinate, or to put off tasks we’d rather not do. Being a procrastinator doesn’t mean you have a mental health concern. But if you live with depression, you might have difficulty getting things done on time. This is because depression can zap your energy and motivation. In clinical settings, this is referred to as anhedonia [1].
At the same time, frequent procrastination can cause significant stress, and that can affect your mood, sometimes contributing to depression. Learning more about the two-way connection [2] between depression and procrastination can help you better understand yourself and know when to reach out for help.
How procrastination can lead to depression
Imagine your alarm goes off, and before even getting out of bed, you already feel behind. You have a long list of household chores, work tasks, and personal responsibilities that have expanded over the past several weeks or months. Just thinking about everything you have on your plate makes you feel hopeless and exhausted. Your stress level rises as you realize there’s no way you can complete everything on time.
It’s easy to see how someone in this situation might feel overwhelmed or depressed. Procrastination isn’t an official symptom or stand-alone cause of clinical depression. It also isn’t a sign of laziness, a lack of discipline, or a moral failing. But left unchecked, frequent procrastination can affect your well-being. And for some people, it may come before depression [3].
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How depression can lead to procrastination
Our example from above showed us how procrastination might contribute to depression. But viewed in a different way, it can also help us see how depression might lead to procrastination. This won’t be the same for everyone. But there’s a reason all those tasks increased over the weeks and months. For some people, it might be due to a loss of motivation involving depression.
Depression can make you feel fatigued and may decrease your motivation. In severe cases, this is known as avolition and associated with mental health concerns like depression and schizophrenia. Procrastination can also be a response due to perfectionism. Feeling like you can’t do something until the conditions are perfect can keep you from getting started.
Sleep procrastination is also associated with depression. This is when you stay up past your bedtime on purpose, often to do things you enjoy, like scrolling social media or watching TV. It can be a way to reclaim a part of your life or a sense of autonomy you don’t feel during the day. But sleep procrastination may make your depression worse [4].
How to manage depression and procrastination
Procrastination is usually seen as a time-management problem. But when it exists alongside depression, it might be more of an emotional-regulation challenge [5]. To experience relief, you may need to address both concerns at the same time. Some strategies that may help include:
Increasing resilience: Some people procrastinate to avoid uncomfortable feelings. Learning to sit with discomfort (without letting it overwhelm you) can increase emotional resilience and keep stress from impacting your motivation.
One way to do this is by challenging catastrophic thoughts. For example, if you think, “I’m so far behind that I’ll never get anything accomplished!”, try to recall a time when you worked hard and achieved a goal in the face of an obstacle. This can help you reconnect to your inner strengths and see yourself as capable.
Working on stress management: For many people, stress serves as the connection between depression and procrastination. If you have a high stress level, you’re more likely to get overwhelmed by everyday tasks, and that can influence your mood. But by making stress management a part of your daily life, you may feel more equipped to tackle challenges and get things done.
You can start by doing a grounding exercise, taking a daily walk outside, or creating your own meditation practice. Try to set aside some time to figure out what activities motivate you and provide relief.
Asking for help: If you’ve tried to improve your depression and/or procrastination on your own but it’s not getting better, know that you’re not alone, and it’s OK to ask for help. A therapist can provide a thorough evaluation and help you understand where your challenges are coming from. Therapy can also provide a safe space to explore your relationship with motivation and learn healthy ways to manage depression.
Low energy and feeling overwhelmed or hopeless often keeps people with depression stuck in procrastination. Even when they genuinely want to get things done, starting a task can feel impossible, which traps them in a cycle of inaction. Fortunately, working with a therapist can help interrupt this cycle.
Ashley Ayala, LMFT
Clinical reviewer
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Depression isn’t a stand-alone cause of procrastination (or vice versa). But the two experiences often go hand in hand. Depression is known to impact mood and motivation, which may make it more difficult to complete necessary tasks.
At the same time, ongoing challenges with procrastination can increase stress. Having a long list of uncompleted tasks or projects can impact a person’s mood and, in some cases, worsen depression.
Fortunately, you can learn to manage procrastination and depression with the right support. A therapist can help you build emotional resilience, decrease stress, and increase your motivation.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- What is Depression? https://adaa.org/understanding-anxiety/depression?gad_source=1&gad_campaignid=21784584432&gbraid=0AAAAADOzZllmELFR5Q7MB5yNDOXly9EVv&gclid=Cj0KCQiAi9rJBhCYARIsALyPDtuidbWS2ACNDW_BNaPcgHuMKqBN07CdbFtdG7QB8tJksocCxvJapRAaAjcaEALw_wcB
- The association between procrastination and negative emotions in healthy individuals: a systematic review and meta-analysis https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2025.1624094/full
- Procrastination, depression and anxiety symptoms in university students: a three-wave longitudinal study on the mediating role of perceived stress https://www.researchgate.net/publication/380634537_Procrastination_depression_and_anxiety_symptoms_in_university_students_a_three-wave_longitudinal_study_on_the_mediating_role_of_perceived_stress
- Sleep Deprivation and Depression https://pmc.ncbi.nlm.nih.gov/articles/PMC4318605/#:~:text=Although%20disturbed%20sleep%20is%20associated,a%20strong%20association%20with%20depression.
- Overcome procrastination: Enhancing emotion regulation skills reduce procrastination https://www.sciencedirect.com/science/article/pii/S1041608016302187
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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