Why We Procrastinate

Why We Procrastinate: Experts Explain the Science Behind It

Most people put off tasks they need to do—and some of us have been doing it chronically for a long time. So why do we do it? Is there a way to prevent procrastination? Does this habit benefit us in any way? In this article, we’ll explore the science behind procrastination: What’s happening in our brain? What’s happening in our mind? Can it be fixed?

Everyone postpones something at some point in life. Sometimes it feels much easier to delay important tasks we don’t enjoy—like paying bills, making a doctor’s appointment, finishing a school project, or completing work responsibilities that are due.

For most of us, procrastination is something we do occasionally, but for some people it becomes an ongoing problem. Although studies show that high levels of procrastination negatively affect working time and financial earnings, it has been found that about 20% of adults in the U.S. are chronic procrastinators.

Studies also show that procrastination has become a habit for 75% of university students in the U.S., and as a result, people experience emotional stress, anxiety, and sleep problems.

So why do some people procrastinate more than others? Is postponing responsibilities a psychological problem? Does procrastination have any positive benefits, or is it simply a negative habit we should quit?

WHAT’S HAPPENING IN OUR BRAIN?

According to Sharon Greene, who specializes in treating depression and anxiety in children, adolescents, and adults, procrastination stems from a conflict between a person’s limbic system and prefrontal cortex.

“Your limbic system is an evolutionarily older part of the brain that automatically seeks pleasure and/or helps you avoid things that cause stress. Your prefrontal cortex is a newer part of the brain that helps with planning, decision-making, and long-term goal processes. We all experience procrastination because of the battle between these structures in our brain.”

Psychologist Dr. Bill Hudenko, referring to a study, notes that in individuals who frequently procrastinate, the amygdala—the brain region responsible for emotions, especially negative ones—is larger than in other individuals.

“Researchers also showed that procrastinators have less functional connectivity with the dorsal anterior cingulate cortex—the brain region that absorbs information and plays a role in decision-making. Contrary to what we might think, this study showed that procrastination is not a simple process and is not related to just one part of the brain.”

In a study conducted by the Paris Brain Institute in September 2022, it was suggested that the decision to procrastinate is made in the anterior cingulate cortex. The researchers also developed an algorithm that can predict whether a person has a tendency to procrastinate.

ANXIETY AND PROCRASTINATION

Psychiatrist Dr. Alex Wills states that different issues people experience can affect the brain and lead to procrastination.

“In cases of Anxiety Disorder, a person becomes paralyzed and unable to act due to high activity in the amygdala—because of fear, hopelessness, perfectionism, or ‘analysis paralysis’ (being unable to act due to overanalyzing), etc. In patients experiencing depression, when they feel helplessness or doubt, the brain’s information-processing speed may slow down significantly.”

Commenting on Attention Deficit Hyperactivity Disorder (ADHD), Dr. Wills continues:

“In ADHD cases, due to a deficiency in dopamine transmission to the prefrontal cortex, patients may have a neurological cognitive (comprehension) focus problem. As a result, the person may innocently be unaware of the approaching deadline until it’s too late.”

IS PROCRASTINATION A MENTAL HEALTH ISSUE?

According to Dr. Hudenko, procrastination is not a mental illness on its own, but when it becomes persistent it can turn into a problematic behavior and create intense stress.

“If a person has a procrastination problem due to an anxiety disorder, they are already experiencing other issues because of anxiety. By treating the underlying anxiety that causes procrastination, we can prevent the person from avoiding important tasks and also improve other areas of their life.”

Dr. Wills adds:

“Procrastination can also appear as a sign of addictive tendencies—the person experiences the thrill of saving the day from disaster by finishing an important task at the last minute.”

DOES PROCRASTINATION HAVE ANY BENEFITS AT ALL?

In society, procrastination is generally seen as a negative habit. But does it have any positive side?

According to Dr. Hudenko, in many cases people procrastinate in a way that benefits them—without even realizing it.

“Procrastination helps a person prioritize the parts of life that bring joy. As a result, going to play that tennis match instead of working on that project on your to-do list will probably be much better for your mental health. And after distancing ourselves from the project for a while, we return with more energy and fresh perspectives.”

According to Dr. Wills, viewing procrastination only as “negative” or as a “symptom” of mental illness is a narrow perspective.

“In my book *Give a F*ck, Actually*, I praised so-called ‘negative’ emotions because asking what these emotions are telling us can help. We can ask ourselves, ‘What is my procrastination teaching me about my emotional reality?’”

HOW CAN WE STOP PROCRASTINATING?

Greene suggests that people who want to stop procrastinating should “rewind the tape” the moment they notice they’re starting to do it.

“Simply imagine the stress, exhaustion, the possibility of not finishing on time, or the risk of producing mediocre work that comes with completing a task at the last minute. For some people, this negative reminder is enough to get started.”

Greene also believes that rewarding yourself at each step of the task helps the process.

Setting a deadline—when done correctly—also appears as a helpful tactic to prevent procrastination. According to a study conducted in November 2021 by Dr. Stephen Knowles and his team, people complete tasks at a higher rate when no deadline is set or when a one-week deadline is set, compared to a one-month deadline.

“In a previous study, we saw that for a task that benefits us—such as getting reimbursed for expense receipts at the end of the month—the longer the deadline, the lower the response rate. So based on that information, if we don’t set a deadline, we should get the lowest response rate.”

“In our study, we focused on tasks that benefit others—completing a survey, making a donation. In our context, we think giving people a one-month deadline allows them to use their time as they wish, while not setting a deadline makes the task seem more urgent.”

Based on the findings, Dr. Knowles recommends that people who are more prone to procrastination set shorter time frames rather than longer ones.

“If we’re setting a deadline for someone else, we should either keep the time short or not mention a deadline at all.”

According to Dr. Hudenko, if the underlying reason for procrastination is that the task takes too much time, the “chunking” method can be tried.

“Try breaking tasks into manageable pieces and completing them gradually. For example, instead of cleaning the entire house—which feels intense and overwhelming—focus only on cleaning the sink today and mop the floors tomorrow.

When we complete a task in parts, it becomes easier to finish the whole thing because we prove to ourselves that it isn’t as bad as we made it out to be.”

Dr. Ali Can Ünlü