Have you ever found yourself suddenly organizing your closet, sorting through phone photos, or tackling just about anything, except the task you actually need to do? You're not alone.
Procrastination isn’t laziness or a character flaw. It's a well-documented psychological phenomenon that affects millions of people. Before blaming yourself, it helps to look at what’s truly driving it, and how you can start to act differently.
Contrary to popular belief, procrastination is not about laziness. It's usually a problem of emotional regulation rather than poor time management. Recent studies show people often delay tasks to avoid the negative emotions tied to them. Here’s why:
Fear of failure or judgment: This is one of the leading causes of procrastination. By putting off tasks where success isn’t guaranteed, we protect ourselves. “If I don’t start, I can’t fail.” But this defense mechanism keeps us from taking action and reaching our potential.
Boredom and frustration: Tedious, repetitive, or unclear tasks trigger negative feelings, and our brains seek immediate relief, like scrolling through social media.
Overestimating our "future self": We tend to assume our future selves will have more motivation, energy, or discipline to tackle the task later.
Lack of clarity: If we don’t know where to start, a task feels overwhelming, so the brain chooses avoidance instead.
Ironically, procrastination often shows up around the tasks that matter most rather than the trivial ones. Repeatedly putting off sending a résumé or making an important phone call doesn’t mean you don’t care. More often, it reflects the emotional weight and significance involved in the task.
In the short term, procrastination serves as a defense mechanism, helping us avoid uncomfortable feelings. But over time, it increases anxiety, guilt, and damages our self-esteem.
How to break the cycle: 5 science-backed strategies
Overcoming procrastination isn’t about sheer willpower, but about changing how we think about and structure our tasks.
1. The five-minute rule
Research shows the hardest part is getting started. Commit to working on the task for just five minutes. Often, once you get over the initial resistance, continuing becomes much easier. Five minutes is enough to reduce the emotional tension surrounding the task.
2. Break down a task
Don’t just write “write an article” in your diary. Instead, break it into clear, manageable steps, such as: “Write the headline and the first 100 words.” Specific, bite-sized tasks create a sense of momentum, builds on success, and reduce anxiety.
3. The Pomodoro technique
This method has nothing to do with tomatoes, except the kitchen timer that inspired its name. It’s a popular, effective approach that blends focus with timed breaks:
Set a timer for 25 minutes and work on the task without interruption until the timer rings.
Take a 5-minute break.
After 4 cycles (of 25-minute work and 5-minute break) take a longer break of 15 to 30 minutes.
This technique helps prevent burnout and maintains high cognitive energy.
4. Temptation bundling
To tackle boring tasks, pair them with something you enjoy. For example, allow yourself to listen to your favorite music only while working on that dull report, or watch the next episode of a new series only after doing the dishes. The key is to tie the less enjoyable task to a more rewarding experience.
5. Create a distraction-free work environment
Remove sources of 'instant gratification'. For example, leave your phone in another room. The harder it is to escape the task, the more likely you are to get started.
Quick procrastination quiz: Where do you stand?
To better understand your own procrastination patterns, mark the statements that describe you the best (A score below 19 suggests low procrastination, 19–32 is moderate, and above 33 indicates a high level).
I delay tasks more than what’s considered normal.
1 = Not true at all
2 = Slightly true
3 = Moderately true
4 = Very true
5 = Describes me exactly
I complete things when they’re supposed to be done.
5 = Not true at all
4 = Slightly true
3 = Moderately true
2 = Very true
1 = Describes me exactly
I regret not finishing tasks on time.
1 = Not true at all
2 = Slightly true
3 = Moderately true
4 = Very true
5 = Describes me exactly
I put off certain tasks even though I know it's not good.
1 = Not true at all
2 = Slightly true
3 = Moderately true
4 = Very true
5 = Describes me exactly
I always focus on the most important tasks before moving on to less important ones.
5 = Not true at all
4 = Slightly true
3 = Moderately true
2 = Very true
1 = Describes me exactly
I procrastinate so much that it negatively affects me.
1 = Not true at all
2 = Slightly true
3 = Moderately true
4 = Very true
5 = Describes me exactly
At the end of the day, I feel I could have used my time much better.
1 = Not true at all
2 = Slightly true
3 = Moderately true
4 = Very true
5 = Describes me exactly
I manage my time wisely.
5 = Not true at all
4 = Slightly true
3 = Moderately true
2 = Very true
1 = Describes me exactly
When I’m supposed to be doing one task, I switch to another.
1 = Not true at all
2 = Slightly true
3 = Moderately true
4 = Very true
5 = Describes me exactly
In conclusion, studies show that unfinished tasks linger in our minds more than those we’ve completed. Getting started, even taking the smallest step, can help anchor the task in our awareness and build momentum. Instead of waiting for motivation to strike, focus on movement: make the call, write the first line, take the first step.
Remember, procrastination is a learned habit, and habits can be changed. The next time you feel the urge to put something off, try the five-minute method. You might be surprised how quickly a tiny start can build into lasting progress until you complete the task, and a small sense of victory, too.
Dr. Yael Benvenisti is a gerontologist and researcher of healthy lifestyle behaviors.