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Understanding Procrastination: Why We Put Things Off and How It Affects Us

My Therapist Online

Exploring the Causes and Consequences of Procrastination: Insights Into Mental Health, Perfectionism, and Beyond

Discover the psychological reasons behind procrastination, its impact on mental health, and strategies to break the cycle of delay. Learn how perfectionism, anxiety, and conditions like OCD and BDD contribute to procrastination and what you can do to manage it.


What is Procrastination?

Procrastination can be seen as a gap between intention and action—a challenge many of us face. Psychologists define it not as a sign of laziness, but as a complex behaviour where we delay tasks despite knowing their importance.

According to British based Psychlogist and perfectionism expert Dr. Roz Shafran, “Procrastination is a way of coping with emotions, not time.” This reframes it as an emotional regulation issue rather than a productivity flaw.

While it may offer short-term relief, procrastination often leads to long-term stress and missed opportunities. However, understanding its emotional roots can help us develop healthier strategies to manage time and tasks more effectively.

The Prevalence and Impact of Procrastination Procrastination is widespread. Research indicates that approximately a whopping 20-25% of adults globally are chronic procrastinators. This behaviour is often linked to mental health conditions such as OCD, BDD, depression, anxiety, low self-esteem, ADHD, and poor study habits.


Perfectionism and procrastination are often intertwined

Perfectionism and procrastination are often deeply intertwined, creating a cycle where individuals delay tasks out of fear that they won’t meet impossibly high standards. This link is particularly important to understand, as it highlights the emotional underpinnings of procrastination, shifting the focus away from simple time management struggles.

Dr. Roz Shafran, a leading expert on perfectionism and procrastination, has shared valuable insights into the connection between procrastination and perfectionism:


"People often procrastinate because they believe they can’t complete a task perfectly, so they put it off to avoid confronting their perceived inadequacies."

This avoidance creates a cycle where the fear of failure drives the delay, rather than the actual difficulty of the task.

It is not just about poor planning; it often stems from emotional regulation challenges, such as fear of failure, self-doubt, and anxiety. By addressing these emotional factors, individuals can break free from the perfectionism-procrastination cycle, improving both their mental well-being and productivity.

Why Do We Procrastinate?

Despite knowing that procrastination causes stress, many people still delay tasks. Here are some common reasons why:

  • Boredom: If a task seems dull or unpleasant, it’s natural to want to avoid it.

  • Self-Doubt: When we lack confidence in our abilities, starting or finishing tasks can feel overwhelming.

  • Fear and Anxiety: Fear of failure or the outcome of a task can cause us to delay action.

  • Perfectionism: The desire to do something perfectly can lead to delays, especially if we don’t feel ready.

  • Distractions: In today’s world, distractions like social media make it easy to procrastinate.

Procrastination, an Age-Old Problem with a Modern Twist

Procrastination isn’t new—it’s been around for centuries. But today’s technology makes it even easier to avoid getting things done. In the UK, the rise of smartphones and social media has turned procrastination into a digital epidemic.

A 2020 study in the British Journal of Psychology found that constant notifications and online distractions are major culprits, leading people to put off important tasks. And it’s not just a minor issue; research from the University of Sheffield in 2021 shows that checking emails or social media during work hours significantly hampers productivity.

The problem doesn’t stop there. The University College London (UCL) found that late-night screen time disrupts sleep, making it even harder to tackle tasks the next day. Plus, a 2022 survey by the Office for National Statistics (ONS) revealed that binge-watching TV shows and gaming are top distractions for many Brits.

So, while procrastination is as old as time, today’s tech-savvy distractions make it more tempting than ever. Tackling procrastination in the digital age often means managing these modern distractions and improving how we use our time.

Procrastination is not a new phenomenon, but modern technology has certainly made it easier to avoid tasks.

Procrastination in Different Age Groups

Children and teens often procrastinate for reasons similar to adults, such as fear of making mistakes or finding tasks unpleasant. However, kids might also procrastinate because they’re unsure of what’s expected of them. Patience and clear communication from parents can help address this behaviour.

Interestingly, research suggests that procrastination decreases with age. Young adults tend to procrastinate more, but as people mature, they often develop better-coping skills and a stronger sense of conscientiousness, leading to less procrastination.

Procrastination in Students Procrastination is particularly prevalent among students. Studies show that about half of all students regularly procrastinate, leading to higher stress levels, poorer health, and lower academic performance as deadlines approach.

Is Procrastination Linked to Mental Health Issues? Procrastination is often connected to deeper mental health issues. Conditions such as depression, anxiety, and ADHD are frequently associated with procrastination. It’s a cycle: mental health struggles can make it hard to start tasks, and procrastination can worsen mental health.

We can help you overcome procrastination

The great news is that procrastination is a habit we can all overcome with the right strategies!

While it may lead to increased stress and even physical consequences, such as delaying important health care, learning to manage procrastination can break this cycle and significantly enhance both our mental and physical well-being.

By taking proactive steps, we can reduce stress, improve our health, and feel more empowered in our daily lives.

Procrastination and Self-Regulation Procrastination often reflects a difficulty with self-regulation, which involves planning ahead and controlling impulses. This can lead to challenges in various areas of life, including mental health.

Mood and Procrastination The inability to manage emotions and moods can fuel procrastination. For those with mental health conditions such as anxiety or depression, this can be particularly challenging. Chronic procrastinators may also be less likely to seek help, leading to a cycle of increased stress and mental health concerns.

How Anxiety and Depression Contribute to Procrastination Anxiety can lead to procrastination when fear of an unpleasant outcome causes us to avoid tasks. Perfectionism, which often accompanies anxiety, can make starting or completing tasks difficult. The overwhelming feelings associated with anxiety can also make it hard to begin a task.

Depression can contribute to procrastination by lowering energy levels and motivation. People with depression may also struggle with indecisiveness and negative thoughts, further perpetuating procrastination.


Procrastination and ADHD

For those with ADHD, procrastination can be a significant challenge. The inattentive and hyperactive-impulsive types of ADHD can make it difficult to stay organised, focus, and complete tasks. Hyper-fixation on more enjoyable activities can also lead to procrastination of less appealing responsibilities.

Procrastination Within Perfectionism: Its Prevalence in OCD and BDD

Procrastination is often intertwined with perfectionism, particularly in individuals dealing with mental health conditions like Obsessive-Compulsive Disorder (OCD) and Body Dysmorphic Disorder (BDD). In the UK, studies and surveys have highlighted how perfectionism can fuel procrastination, exacerbating these conditions and leading to a cycle of anxiety and distress.

Perfectionism on the Rise

A 2018 study in Psychological Bulletin revealed a significant rise in perfectionism among young people in the UK, driven by social pressures and the pervasive influence of social media. Over the years, self-imposed and externally driven perfectionism has surged by about 33% since 1989, particularly among young adults. This relentless pursuit of perfection often leads to procrastination, as individuals delay tasks out of fear that they won't meet their impossibly high standards.

The Mental Health Toll of Procrastination

Perfectionism is more than just a desire to do things well; it is closely linked to mental health challenges. According to Anxiety UK, around 30% of those seeking help report that perfectionism significantly contributes to their anxiety. When perfectionism leads to procrastination, the result is often heightened stress, anxiety, and even depression—particularly when deadlines loom, or tasks remain incomplete.

Procrastination's Role in OCD and BDD

OCD, affecting about 1.2% of the UK population, often goes hand-in-hand with perfectionism. For those with OCD, the need to perform tasks "just right" can be paralysing. This perfectionism can lead to chronic procrastination, as individuals become overwhelmed by the fear of not meeting their exacting standards, resulting in delayed or incomplete tasks.

Similarly, perfectionism in BDD, which impacts around 1-2% of people in the UK, manifests as an intense preoccupation with perceived flaws in appearance. This can lead to repetitive behaviours like excessive grooming or mirror checking. The fear of not achieving physical "perfection" often causes individuals to procrastinate on other essential tasks, compounding their distress and impacting their quality of life.

The Bigger Picture

In the broader context of mental health, procrastination driven by perfectionism is not just a minor inconvenience; it is a significant factor contributing to ongoing anxiety and depression. By delaying tasks, individuals might temporarily avoid stress but often find themselves trapped in a cycle of increasing pressure and diminishing well-being.

Understanding the link between perfectionism, procrastination, and mental health conditions like OCD and BDD is crucial. Recognising these patterns early and seeking appropriate support can help break the cycle, leading to better mental health outcomes and improved quality of life.

Breaking the Cycle of Procrastination

Procrastination is more than just a habit of putting things off; it is a complex behaviour deeply intertwined with our mental health and self-regulation abilities.

As we have explored, the roots of procrastination often lie in fear, emotional regulation difficulties, self-doubt, perfectionism, and underlying mental health conditions such as anxiety, depression, ADHD, OCD, and BDD. These factors can create a vicious cycle where procrastination worsens mental health, which in turn leads to more procrastination.

Understanding why we procrastinate is the first step in breaking this cycle. Recognising that it’s not about laziness, but about emotional regulation, self-esteem, and sometimes, an overwhelming desire to do things perfectly, can help us approach procrastination with greater compassion and effectiveness.

For those struggling with chronic procrastination, particularly when linked to conditions like OCD or BDD, early intervention and support are crucial.

By addressing the underlying issues—whether through therapy, time management strategies, or self-compassion practices (see our articles on Compassion focused Therapy, CFT) —we can begin to reduce the negative impact of procrastination on our mental and physical health.

Ultimately, overcoming procrastination involves not just managing tasks but also managing our emotions and expectations. By acknowledging the role that mental health plays in procrastination, we can better equip ourselves to make positive changes, reduce stress, and improve our overall well-being.

If anything in this article resonates with you, and you would like to explore the topics raised, please register your interest below and we will arrange for you to talk to an expert.




Lisa Johnston

CBT Therapist

Director My Therapist Online

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