The Surprising Truth About Procrastination

Updated January 7, 2026

Is your New Year’s resolution to finally stop procrastinating?

Here’s a curveball: procrastination isn’t actually about poor time management.

You’d think that spending more time at home would give us the perfect chance to tackle all those little things we’ve been putting off, right? By now, we “should” have mailed that overdue bill, paid that $8 library fine from last year, re-potted the wilting plant on the windowsill, or at least replaced the lightbulb in that lamp that burned out three months ago.

But let’s be honest—how many times have you delayed a task for days, weeks, or even months, when it could have been done in just a few minutes? It’s so easy to slap on labels like “lazy,” “unmotivated,” or “disorganized,” but what if it’s not the task you’re avoiding?

In reality, procrastination is less about managing your time and much more about managing your mood.

Dr. Joseph Ferrari, author of Still Procrastinating: The No Regrets Guide to Getting It Done and professor of psychology at DePaul University in Chicago states that procrastination is a complicated concept, and more than anything else, it is a strategy we use to avoid experiencing negative emotions.

Here are just a few reasons why we trick ourselves into putting things off, and in return feel much worse about it in the long run…

when there’s no reason not to procrastinate

While some tasks carry significant professional, financial, or personal consequences, there are plenty of times when getting something done early doesn’t feel all that urgent. Our culture runs on due dates and countdowns—we get hit with late fees and side-eye for missing deadlines, but almost never get a gold star for finishing ahead of schedule. Over time, it can start to feel like there’s no real reason to act until the very last minute.

Instead of waiting for panic or external pressure to kick in, try shifting your focus to the emotional payoff of being done. What would it feel like to close the tab on that task and not have it hanging over your head anymore? One practical strategy is to keep a simple “to‑do” list. And yes, if you already did the thing, go ahead and write it down and cross it off anyway. That tiny moment of “Hey, I did that” can help your brain associate tasks with satisfaction instead of dread. Recognizing every task as an achievement, no matter how small, can build a more positive relationship with getting things done—and over time, a more sustainable, productive rhythm in your daily life.

the task makes you feel some kind of way

Because procrastination is so often about dodging a negative emotion, it makes sense that certain tasks just feel bad to think about. This is especially true when something is unfamiliar or feels super high‑stakes—like tweaking your résumé for a dream job, applying for a credit card, or writing a paper that counts for half your final grade. If you’re unsure you can do it “right,” your brain may respond with, “Let’s just…not.”

Perfectionism and fear of judgment can pile on, too. Worries like “What if they think I’m incompetent?” or “What if I mess this up and it proves I’m a screw‑up?” can create a lot of emotional weight around a single task. Instead of mentally rehearsing all the ways it could go wrong, try anchoring to times when something similar actually went okay—or even really well. Remember how relieved or accomplished you felt afterward. Bringing those memories to mind can take a little bit of the sting out of the anxiety and make starting feel more manageable.

you’re stuck in a shame spiral

Once you’re already feeling bad about not doing a task, it’s incredibly easy to slide into shame. You might notice thoughts like, “Why didn’t you already do this?” quickly escalating into, “Why are you such a complete and utter screw‑up?” That harsh inner monologue doesn’t whip you into shape; it usually leaves you feeling smaller, more overwhelmed, and even less likely to start.

Self‑criticism tends to create more negative emotion, which your brain then wants to avoid…by procrastinating more. Instead of asking, “What is wrong with me?” try gently asking, “What is it about this task that’s making it so hard to start?” Maybe it feels confusing. Maybe you’re afraid of bad news. Maybe you’re exhausted. Getting curious instead of cruel helps you understand what you actually need—whether that’s more information, a smaller first step, a break, or some extra support.

you're afraid to ask for help

You are absolutely not the only one who struggles with procrastination, even if it feels that way when you’re staring down an unfinished task at midnight. Needing help doesn’t mean you’re weak or incapable; it means you’re human. Sometimes simply talking about what you’re avoiding—saying it out loud to a friend, partner, or therapist—can take away some of its power and help you move from “frozen” to “okay, I can do this.”

Emotional and social support can feel like a lifeline when you’re overwhelmed. But in a culture where “time is money” and independence is glorified, asking for help can feel risky or embarrassing. You might worry you’re bothering people, or that needing support confirms your worst fears about yourself. In reality, reaching out is often the very thing that loosens procrastination’s grip. Letting someone in—whether to help you break the task into steps, hold you gently accountable, or just sit with you while you work—can make starting (and finishing) feel a lot less lonely.

If procrastinating behavior has become a regular occurrence—one that is causing distress in your personal and professional life or is preventing you from reaching your goals—it might be time to talk to a professional. Chronic procrastination can be a symptom of anxiety disorders, depression, and ADHD; a therapist at Lifeologie Counseling can tell you more and assist you in creating ways to manage it.