Procrastination is the act of delaying or postponing something. It can be described as the habitual or intentional delay in starting or completing tasks.
In January 2020, a study conducted in the UK surveyed 10,000 people about their procrastination habits. Only 15.6% said they never procrastinate, while more than 84% admitted to having a procrastination habit. This means that most people, to some degree, struggle with procrastination. The issue affects both men and women across various age groups—it's a challenge for us all.
Professor Erhan Genç from the Department of Biopsychology at Ruhr University Bochum in Germany has spent years researching the link between procrastination and the brain. He believes that most procrastination is not caused by laziness. In fact, Genç’s 2018 research, published in Psychological Science, found a connection between procrastination and a brain structure called the amygdala, which is involved in emotional processing. The study found that procrastinators have a larger amygdala, and a weaker connection between the amygdala and the anterior cingulate cortex (ACC), a region involved in cognitive control.
Genç explained that the ability to initiate tasks—what’s known as "meta-control"—is crucial in overcoming procrastination. Meta-control is linked to the brain's dopamine pathways, which are involved in motivation and emotional regulation.
In a more recent study published in Social Cognitive and Affective Neuroscience, Genç and his team suggested that genetics may be a key factor in procrastination, but only for women. Their findings show that variations in the TH gene are strongly associated with procrastination in women, especially if they carry a specific genetic variant (rs10770141). In women, having one or two copies of the T allele at this location increases the likelihood of procrastination, while women with two copies of the C allele are less prone to procrastination. Interestingly, this genetic effect does not appear in men.
This study is the first to show that genetic, anatomical, and functional brain differences independently influence procrastination, providing new insights into the underlying causes of the habit.
From a psychological perspective, Dr. Tim Pychyl, a professor at Carleton University in Ottawa, Canada, argues that procrastination is not a character flaw or a mental illness, but rather a way of coping with challenging emotions related to tasks, such as boredom, anxiety, insecurity, frustration, dissatisfaction, and self-doubt. He explains that procrastination is more about emotional regulation than time management.
A study published in European Psychologist examined the psychological factors linked to procrastination. It found that procrastination can have negative effects on mental health. The study distinguishes between "planned delay," where people are aware of the negative impacts but believe the delay will result in a better outcome later, and "ordinary procrastination," which leads to negative consequences or discomfort.
The research showed that procrastination is related to lower responsibility, higher perfectionism, lower self-esteem, and decreased optimism. It also noted that people with poor self-regulation and self-control are more likely to procrastinate, while those with clear goals tend to procrastinate less. Clinically, procrastination is often linked to conditions like depression, anxiety, stress, and certain personality disorders (e.g., obsessive-compulsive personality disorder).
Procrastination can lead to a variety of negative consequences, including poor sleep and low productivity. A study published in SSM - Population Health by researchers from Harvard University's School of Public Health examined the link between procrastination and sleep behavior in over 8,700 U.S. college students. The study found that procrastinators were more likely to experience disrupted sleep patterns, shorter sleep durations, insomnia, and daytime sleepiness. The research suggests that procrastination is an unhealthy habit, and with the rise of digital distractions, the issue may continue to worsen.
Additionally, a study by professors David Arnott and Scott Dacko at Warwick Business School found that 86.1% of students procrastinated, often waiting until the final 24 hours to submit assignments. The results showed that procrastinators had lower grades—those who submitted assignments early averaged a score of 64.32, while last-minute submitters averaged only 59. This suggests that procrastination not only affects sleep but also academic performance.
A survey conducted by the China Higher Education Media Alliance, which covered 199 universities across the country, revealed that 97.12% of students admitted to having procrastination habits. The most common consequences of procrastination were low task efficiency (27.03%) and wasted time (22.97%). A significant 94.5% of respondents expressed regret for procrastinating, even if it was just for a moment, and 90.19% felt that their emotions were negatively affected by procrastination.
Given the negative impacts of procrastination, here are some strategies to help you avoid it:
In conclusion, procrastination is a cycle that starts with hope, leads to anxiety and guilt, and ends in regret. As we enter a new year, let’s aim to break this cycle—start tasks quickly, eliminate distractions, and finish what we start, one step at a time!
