Stop Procrastinating, Now!
Putting off tasks is a learned behavior, and that means it can be unlearned. :: BY CHRIS ILIADES, M.D.
D
o you put off until tomorrow what you could do today?
If so, you’re one of the
estimated 20% to 25% of people who are chronic procrastinators. But this avoidance of
important or uncomfortable tasks can lead to stress, anxiety, and missed opportunities, say experts. “Ultimately, it comes
down to how beliefs and expectations mix with our ability to regulate emotions,” explains Sarah Fischer, Ph.D., an assistant professor of psychiatry at the University of Nebraska in Omaha. “We feel better having decided
we don’t have to deal with difficult thoughts and feelings right now, but when relief wears off, the thoughts and feelings come back. “That’s a cycle that can cause a
simple task to take days, weeks, or months.”
MENTAL HEALTH Although chronic procrastination is not recognized as a mental health disorder, it has been linked to depression, anxiety, low self-esteem, perfectionism, and stress-related illness. The relationship works both
ways. People with these conditions are more likely to procrastinate, and the stress caused by procrastination may worsen existing mental health problems. “Perfectionists tend to be at higher
risk. If it has to be perfect, the time and effort needed are much higher, resulting in procrastination,” explains Fischer. With anxiety and depression, the risks from procrastination are
GET STARTED Before focusing on productivity techniques, Fischer recommends addressing underlying mental health concerns. “If needed, assess and
address any mental health concerns you may be dealing with. If you have an untreated disorder like ADHD or depression, it will be very difficult to make the most out of any behavioral strategies to manage procrastination,” says Fischer. She also recommends
heightened. The consequence of failure feels overwhelming, according to Fischer.
SEEK HELP “If you are chronically stressed because you always feel behind, don’t know how to manage your to-do lists, and feel very stuck, that’s worth paying attention to,” warns Fischer. “If you find yourself dealing with
day-to-day consequences because of procrastination, that’s another concern. “Consequences can range from discipline at work, missing deadlines and opportunities, and not being able to meet your own important financial or personal life goals.” The good news is that
procrastination isn’t hardwired into your DNA. It’s a learned behavior, and that means it can be unlearned. “A therapist can be very helpful
working with you to identify factors that contribute to procrastination. Therapy can also help you find healthier ways to prioritize tasks, deal with difficult emotions and stress, and build routines and a support network,” advises Fischer.
these practical strategies: Break large goals into smaller steps.
Small, action-oriented goals are easier to begin and complete than broad, undefined ones. Celebrate your progress. “Motivation comes from action, not the other way around.” Learn to say no. Avoid
overcommitting, and focus on responsibilities that align with your values and priorities. Try the 15-minute rule. “When you
are having trouble getting started, sit down with it for 15 minutes. You may not make progress, but you’ll be mulling it over. You may get a few things done, or you can get on a roll and do more. Either way, a better outcome than nothing!” says Fischer. Practice self-compassion.
Replace harsh self-criticism with encouragement. “Imagine you had a boss that
belittled you, shamed you, and bullied you for every small, insignificant mistake. How motivated would you feel? It’s no different when we’re doing it to ourselves. We tend to be our own worst critics, and it can quickly become counterproductive,” says Fischer.
OCTOBER 2026 | NEWSMAX MAXLIFE 95
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