What It Means
Procrastination is choosing to delay something you planned to do, even though you expect to be worse off for waiting. Psychologists who study it, such as Fuschia Sirois in an interviewJob interviewA conversation in which an employer asks about your experience and skills to decide whether to offer you a job, and you learn about the role. See more with the American Psychological Association (APA), describe it as a way of managing feelings rather than a sign of laziness or poor time management. Putting off a dreaded task brings quick relief now and passes the cost to your future self.
Try It: Match Your Reason to a First Step
Tick every reason that fits the task you're avoiding. A first step appears for each one.
Tick a reason to see a first step. These tips are Buhata's own.
Boring: set a 10-minute countdown and pair the task with something you like, such as music.
No starting point: write the very first physical action, such as "open the form," and do only that.
Fear of doing it badly: aim for a rough first draft you're allowed to fix later.
Too big: split it into pieces of 30 minutes or less and schedule the first one.
Tired or low: pick the smallest piece, and if low mood lasts for weeks, talk to a doctor.
How People Say It
- "I'll do it tomorrow, I work better under pressure."
- "I cleaned the whole kitchen instead of doing my taxes."
- "Future me can deal with that."
The Breakdown
How to get started (Buhata's own steps, built on the idea that feelings drive the delay)
- Name the feeling the task brings up: boredom, worry, confusion or dread.
- Shrink the first step until it feels easy, such as writing one sentence or opening one file.
- Set a short timer, 1010,000 stepsA popular daily step goal that began as the name of a 1960s Japanese pedometer; later studies find health benefits begin well below it. See more to 25 minutes, and start before you feel ready.
- When the timer ends, decide whether to keep going or stop; either counts.
- Afterward, note what helped so you can use it next time.
Try it today. Use the tool above on the task you've been avoiding longest and do its first step now.
Why it happens, in short
| What's going on | What research describes |
|---|---|
| The task feels unpleasant | People tend to put off tasks they don't enjoy |
| Delay brings relief | Avoiding the task repairs mood in the short term |
| The cost comes later | Sirois calls the future self the "beast of burden" |
Good to Know
People who procrastinate often report guilt, worry and shame during and after the delay, as the Association for Psychological Science's Observer reports. If it comes with low mood, worry or loss of interestInterest rateThe yearly percentage a lender charges for borrowing money, not counting fees; the APR adds certain fees to show a fuller cost. See more that lasts for weeks, or it's hurting your work or relationships, talk to a doctor or a licensed mental health professional. The APA's interview with Fuschia Sirois is a good plain-language listen on the subject.
FAQ
Is procrastination just laziness?
Psychologists who study it say no. In the APA's Speaking of Psychology interview, Fuschia Sirois describes it as a problem of managing emotionsEmotional regulationThe growing ability to notice a feeling and manage how strongly it shows and how long it lasts, so a child can calm down and carry on. See more, not laziness or poor time management.
Why do I procrastinate even when I know it'll make things worse?
Delaying brings relief right away while the cost arrives later. Research describes procrastination as putting off an intended task despite expecting to be worse off, often to feel better in the short term.
Is procrastination a sign of ADHD?
Anyone can procrastinate, so putting things off doesn't point to ADHDADHD in kidsAttention-deficit/hyperactivity disorder in children: ongoing trouble paying attention, sitting still or controlling impulses, beyond what's usual for their age. See more by itself. If trouble starting and finishing tasks is constant and affects daily life, talk to a doctor, who can look at ADHD and other causes.
Do It in Buhata
Tasks, Focus and Reminders
Write the smallest first step of the task you're avoiding in Tasks in Buhata, and start a 10-minute countdown in Focus to do just that step.
Open BuhataRelated Terms and Categories
- Structured procrastination
John Perry's method for procrastinators: keep a list with a big task on top, and get plenty done by doing the worthwhile tasks below it instead.
- Perfectionism
Holding yourself or others to standards so high they can't be met, and judging yourself harshly when they aren't.
- Eat the frog
A time management rule from Brian Tracy's book Eat That Frog!: do your biggest, most important task first thing in the morning, before easier work.
Sources
American Psychological Association, Speaking of Psychology, "Why we procrastinate and what to do about it, with Fuschia Sirois, PhD"; "Procrastination and the priority of short-term mood regulation" (APA PsycNet); "Roles of Impulsivity, Motivation, and Emotion Regulation in Procrastination: Path Analysis and Comparison Between Students and Non-students" (PubMed Central); "Emotion Regulation Difficulties and Academic Procrastination" (PubMed Central); Association for Psychological Science, Observer, "Why Wait? The Science Behind Procrastination"
- www.apa.org/news/podcasts/speaking-of-psychology/procrastinate
- psycnet.apa.org/record/2013-04517-004
- www.ncbi.nlm.nih.gov/pmc/articles/PMC5996249
- www.ncbi.nlm.nih.gov/pmc/articles/PMC7671960
- www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination/comment-page-1
Last updated .