The Science of Procrastination

Procrastination is often dismissed as a simple lack of discipline. However, researchers increasingly view it as a problem of managing emotions. We delay tasks that make us feel anxious, bored, or uncertain. Avoiding the task brings immediate relief, which reinforces the habit. Unfortunately, the relief is temporary, and the anxiety soon returns even stronger. Being harsh on ourselves tends to make the problem considerably worse. Studies show that self-compassion actually reduces the likelihood of delaying again. Breaking a daunting project into small, concrete steps can also help. Once we begin, the task rarely feels as unpleasant as we had imagined.