When was the last time you found yourself scrolling through your phone, checking your texts, or telling yourself you’ll do it later, while a big essay or project sits unfinished?
Procrastination is the cycle of knowing you need to get ahead, but somehow doing anything but the actual chore. It has been a part of my life for as long as I can remember; it even disrupted the process of writing this article.
Procrastination is not just “being lazy,” nor is it about being distracted or not trying hard enough. It’s rooted in something far deeper than that. I’ve observed that we frequently procrastinate when the task feels overwhelming—when we are unsure where to start, worried that the outcome won’t be as we envisioned. In those times, avoiding the task feels easier than confronting those feelings. So instead of beginning, I stall. I delay. I wait. For a while, it feels like a relief, until the deadline approaches and the anxiety returns stronger than ever.
Recent studies show that what we call procrastination isn’t just waiting until later or being lazy. According to an initiative developed by Boston’s McLean Hospital, mental health experts define procrastination as a “self-defeating behavior pattern marked by short-term benefits and long-term costs.”
British psychologist Fuschia M. Sirois goes further, explaining that procrastination is a “common form of self-regulation failure that is linked to negative outcomes,” and that stressful situations can “deplete coping resources and/or lower tolerance for managing negative task-related emotions,” making it even more likely to delay certain tasks. When a task feels overwhelming, uncertain, or risky, our brains naturally choose a solution that might be easier in the moment but is difficult to cope with in the long run. That decision may bring short-term relief, yet results in a long-term penalty.
I have tried to combat procrastination in various ways, some successful, some not. There is no one trick, but a few small changes can make a difference.
The first is what I like to call “the 20-minute rule.” If a task can be completed within a 20-minute period, I complete it right away. Often, the small assignments pile up and make everything else feel overwhelming. Knocking them out immediately builds momentum and a rhythm that can be used towards finishing other work.
Another mindset is focused on starting, rather than finishing. When I think about writing an entire essay or studying all of the test material, it feels impossible. But when I tell myself to only start the introduction or review the first topic, it instantly feels achievable.
Procrastination is not something that I’ve completely conquered, and it never will be. But understanding why it happens and using strategies like the 20-minute rule have made it a lot easier to manage. Even writing this article was a struggle, but by using small steps, I made it happen.
Remember: it isn’t about willpower alone; it’s about setting yourself up for success, one small step at a time.
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