Everyone procrastinates once in a while. But if you do it all the time, it can harm your health and well-being and may be a sign of a mental health condition.
Severe procrastination can be linked to ADHD, OCD, depression, anxiety, and more.
Self-management strategies like using productivity tools and eliminating distractions can help you manage procrastination. If you need extra support, therapy can help.
If you’ve ever looked at your to-do list and thought to yourself, “I’ll get to that tomorrow,” you know what procrastination feels like. It happens when we dread and avoid tasks, for better or worse.
Occasional procrastination isn’t a sign of a mental health condition. However, when done frequently and it has a negative impact on your life, it may be cause for concern. Pathological procrastination [1] is associated with mental and physical health problems, unhealthy behaviors, and social challenges.
If you’re having a hard time meeting deadlines or completing important tasks, know that you’re not alone. Estimates vary widely, but research suggests that as many as 95% of people [2] struggle with procrastination at some point. Learning more about procrastination can help you overcome avoidance and get things done — even when you’re feeling unmotivated.
Signs of problematic procrastination
There’s nothing wrong with putting things off once in a while. Procrastination only becomes problematic when it harms you or others.
Here are some real-life examples of what harmful procrastination might look like:
You have an early meeting tomorrow morning that you’re dreading. But instead of going to bed early so that you’re well-rested, you stay up late playing video games. Sometimes this is referred to as revenge bedtime procrastination.
As a kid, anytime you were assigned a book report, you pushed it off until the last minute. Then, the night before it was due, you scrambled to get started. This meant you never turned in your best work or you may have felt the stress of a time crunch.
As a business owner, you’re supposed to keep thorough financial records. But instead of tracking your income and expenses throughout the year, you wait until the day before taxes are due. You wind up staying up all night, feeling panicked as you scramble to submit your information.
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How does procrastination affect mental health?
Procrastination and mental health have a relationship that goes both ways. Chronic procrastination can lead to poor mental health, and having a mental health concern might make you more prone to procrastination [3].
Generally speaking, severe procrastination can lead to increased stress and feelings of guilt or shame [2]. Moving through life feeling like you never get things done on time isn’t easy. You might even start questioning why you can’t be more productive, and this can affect your self-esteem.
What mental health conditions is procrastination linked to?
Again, on its own, procrastination isn’t a clinical mental health condition. But pathological procrastination that interrupts functioning can be associated with certain mental health concerns.
These include:
Depression: Depression [3] can zap your energy and make you feel unmotivated. When you’re constantly fatigued, it can be harder to get to work.
Anxiety: Anxiety [3] is characterized by intense worries about what could happen in the future. So, a person may avoid a task if they’re worried that they might do it incorrectly, receive negative feedback, etc.
Obsessive compulsive disorder (OCD): Sometimes, OCD can lead to perfectionism. If you feel like you can’t start a project or even turn it in until everything is in perfect order or “just right,” you may avoid getting started.
Attention-deficit hyperactivity disorder (ADHD): One of the core features of ADHD is problems with attention and focus. If you’re easily distracted, you may struggle to complete tasks on time.
Healthy ways to manage chronic procrastination
Many young people struggle with procrastination — especially in school [1] — but it won’t necessarily last forever. However, if procrastination continues into adulthood and leads to unwanted consequences, know that it’s OK to ask for help. Research shows that cognitive behavioral therapy [4] (CBT) and acceptance and commitment therapy [5] (ACT) can help people overcome avoidance.
For example, CBT can help you identify and replace unhelpful thoughts. If you say to yourself, “If I’m unmotivated, I can’t get anything done,” CBT could help you challenge that belief. ACT can help you learn to navigate the discomfort of procrastination with greater ease. It can help you push through self-doubt, anxiety, etc., so that you can start tasks even when you don’t feel completely ready.
In addition to therapy, these self-management strategies [6] can help you manage procrastination:
Stick to a routine. Building a consistent routine can help you stay on track, even when you’re unmotivated. It can help your mind and body go into “autopilot mode” and make it easier to tackle important tasks.
Use productivity tools. Apps, timers, and calendars can help you keep track of time and stay productive. You can experiment with different ones to find what works for you.
Limit distractions. Whether it’s silencing your phone, turning off the TV, or decluttering your workspace, limiting distractions can make it easier to focus.
Try five minutes. If a task feels overwhelming, set a timer for five minutes. Make an agreement with yourself that you can stop after five minutes if you want to. You may find that in just a few minutes, you’ll build enough momentum to keep going.
Practice self-compassion. If you’ve struggled with procrastination in the past, know that it doesn’t define you. Imagine having a friend who has problems with task avoidance. Try to treat yourself as you would your friend in that situation.
A common but unhelpful way people try to fix procrastination is by using pressure, guilt, or harsh self-discipline. While this can work briefly, it often increases stress and avoidance over time. Approaches that focus on self-compassion, reducing task size, and creating emotional safety tend to support more consistent progress.
Ashley Ayala, LMFT
Clinical reviewer
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No one’s completely immune to procrastination. Occasional procrastination isn’t necessarily unhealthy, but if it’s affecting your self-esteem or ability to function, it may be cause for concern. Chronic procrastination is linked to mental health concerns like depression, anxiety, OCD, ADHD, and more.
If you’re having a hard time with procrastination, using productivity tools, finding a routine, and cultivating self-compassion can help. Working with a therapist can make a difference too.
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
- Associations Between Procrastination and Subsequent Health Outcomes Among University Students in Sweden https://pmc.ncbi.nlm.nih.gov/articles/PMC9857662/
- Diagnostic criteria to differentiate pathological procrastinators from common delayers: a re-analysis https://pmc.ncbi.nlm.nih.gov/articles/PMC10359430/#abstract1
- Procrastination, depression and anxiety symptoms in university students: a three-wave longitudinal study on the mediating role of perceived stress https://link.springer.com/article/10.1186/s40359-024-01761-2
- Treating Procrastination Using Cognitive Behavior Therapy: A Pragmatic Randomized Controlled Trial Comparing Treatment Delivered via the Internet or in Groups https://pubmed.ncbi.nlm.nih.gov/29530258/
- Effectiveness of Acceptance and Commitment Therapy (ACT) in Mitigating Academic Procrastination and its Moderating Factors among nursing students https://pmc.ncbi.nlm.nih.gov/articles/PMC12410113/
- Procrastination https://learningcenter.unc.edu/tips-and-tools/how-to-tame-procrastination/
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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