Procrastination is a behavior that plagues almost every person’s life. Defined as the act of delaying something, procrastination manifests in academics and even at home when the chore list gets a little too overwhelming. Indulging in this behavior occasionally can be harmless, but in excess it can become maladaptive and negatively impact a person’s mental health.

In a study performed at the University of West Ontario by Rebecca Stead and accompanying researchers it was found that higher levels of procrastination correlated highly to poorer mental health status (Stead et al 2010). Although correlation doesn’t equal causation, it is important to address the relationship found and the possible negative repercussions it unveils. Procrastination is often used as a psychological defense mechanism when a person is faced with discomfort regarding the completion of a task. When it is utilized too often, tasks may become even more stressful as less time is allocated for their completion. As a result, stress and anxiety levels regarding the completion of the task may increase and negatively impact a person’s mental health.

In an additional study on subsequent health outcomes of procrastination it is explained that depression, anxiety, stress, loneliness, and reduced life satisfaction are all associated with the behavior (Johansson et al 2023). This outlines how significantly this behavior impacts people’s day to day lives, more specifically their mental health. Due to this, it is important to reduce procrastination and build good habits in order to have a healthier stress free life.

How to Counter Procrastination?

To do so, initially starting the task that seems daunting helps prevent people from further procrastinating it. It is easier to continue a task than to start from square one. Even just writing the first few sentences of an essay, or even annotating necessary sources helps lessen the workload, decreasing the necessity of procrastinating

Breaking down a large task into smaller easily completed ones also helps in lessening anxiety regarding completing it. Doing this can help with planning, and make it more likely for the task to be completed ahead of time and not last minute. After completing the smaller tasks people may even feel more motivated to complete more than they initially planned for.

Completing or working on a task as soon as you remember you need to do it can also help fight procrastination. It can help increase productivity and keep you working on a difficult task (“Procrastination Self-Help Resources – Information Sheets & Workbooks”). This is best used for tasks that don’t have a strict time constraint.

Similar to breaking bigger tasks into smaller ones, allocating specific short periods of time to work on tasks can also help fight procrastination (“Procrastination Self-Help Resources –

Information Sheets & Workbooks”). Doing this ensures that you work on the task, and eventually complete it. This tactic works best with the method of working on the task as soon as you remember it. If it is utilized in combination with this method there are limits to how long you work, making it easier for you to start the task as soon as it comes to mind.

Written By: Carmela Gonzalez, Mental H2O Youth Resource Writer

References:

Bailey, Chris. “5 Research-Based Strategies for Overcoming Procrastination.” Harvard Business Review, 4 Oct. 2017,

hbr.org/2017/10/5-research-based-strategies-for-overcoming-procrastination.
Stead, Rebecca, et al. ““I’ll Go to Therapy, Eventually”: Procrastination, Stress and Mental

Health.” Personality and Individual Differences, vol. 49, no. 3, Aug. 2010, pp. 175–180,

https://doi.org/10.1016/j.paid.2010.03.028.

Johansson, F., Rozental, A., Edlund, K., Côté, P., Sundberg, T., Onell, C., Rudman, A., & Skillgate, E. (2023). Associations Between Procrastination and Subsequent Health Outcomes Among University Students in Sweden. JAMA network open, 6(1), e2249346. https://doi.org/10.1001/jamanetworkopen.2022.49346

“Procrastination Self-Help Resources – Information Sheets & Workbooks.” Www.cci.health.wa.gov.au, 24 Oct. 2019, www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Procrastination.