Procrastination: Why We Are Submitting Things Last Minute

We have all experienced procrastination at some point. Whether it is putting off an important assignment, delaying a difficult conversation, or telling ourselves that we will start tomorrow, procrastination is an easy habit to fall into. While delaying a task may provide temporary relief, it often creates additional stress and makes the task feel even more overwhelming later. Over time, procrastination can affect our productivity, mental well-being, relationships, and confidence in our ability to achieve our goals. Understanding why we procrastinate and recognizing its effects are important first steps toward breaking the cycle and developing healthier habits.

Why It’s So Easy To Put Things Off

When faced with a large project or task, people often put it off until the last minute. But why do we make this choice? Wouldn’t starting earlier make life much easier later? Although many people recognize the benefits of getting an early start, several factors can hold us back.

For one, many of us have grown accustomed to instant gratification. We naturally seek immediate rewards, so when a task takes a long time to complete without providing immediate satisfaction, it can be difficult to stay motivated. Meanwhile, distractions that offer instant entertainment constantly compete for our attention. As a result, we may choose activities that make us feel good immediately rather than tackle a project that will bring us relief later (Sirois & Pychyl, 2013).

Scrolling through social media, watching your favourite show, or texting friends may seem much more appealing than working on an assignment. Because these activities are easily accessible, they can make it difficult to begin or maintain focus on a task. This connection is further supported by research suggesting that students who procrastinate may also show signs of mobile phone addiction (Zhou et al., 2024).

We also tend to avoid uncomfortable feelings, such as anxiety and boredom, that can accompany difficult assignments. Procrastination offers temporary relief by allowing us to escape an unpleasant task and turn our attention toward something more enjoyable (Blunt & Pychyl, 2000). With the desire for instant gratification, constant distractions, and our tendency to avoid discomfort, it is easy to see why procrastination becomes such a common habit.

How Procrastination Can Cost Us

Although procrastination does not always prevent us from completing tasks, it can become an unhealthy habit that takes a toll on our performance and well-being. Leaving things until the last minute gives us less time to prepare, develop our ideas, and review our work. Rushing can result in lower-quality outcomes because our ideas may not be fully developed or carefully executed. This can have consequences for our performance at work or school, our relationships, and our personal growth.

Procrastination can also negatively affect our physical and emotional health. An unfinished task can remain at the back of our minds, creating ongoing stress and anxiety as the deadline approaches. Research has linked procrastination with increased stress, illness, and poorer academic performance over time (Tice & Baumeister, 1997). Trying to complete a large project within a limited time can also lead us to sacrifice sleep, meals, and self-care, leaving us physically and mentally exhausted.

Another concern is that procrastination can reinforce unhealthy habits. After spending days and nights rushing to finish an assignment, the relief and satisfaction we feel once it is finally completed can be overwhelming. We may begin to associate this relief with working under pressure, making it easier to repeat the same pattern. In this way, procrastination can become a cycle in which we avoid a task, rush to complete it, and then feel relieved when it is finally over. Although finishing something at the last minute may feel satisfying, that relief does not outweigh the potential consequences for our work, habits, and overall well-being.

Breaking the Bad Habit

People who are accustomed to procrastinating may want to change their habits but struggle to find effective solutions. Often, they are simply told to start earlier, without being given practical strategies to make that happen. Fortunately, there are several ways to make tasks more manageable and develop healthier routines.

One of the simplest strategies is simply to get started, even if it is only with a small step. Although this may sound easy, beginning a difficult task can be one of the hardest parts. We may feel anxious about how well we will perform, overwhelmed by the different ways we could approach the task, or tempted by more enjoyable activities. When a project feels unpleasant or overwhelming, we may choose activities that help us avoid it, making it even harder to get started (Van Eerde, 2000).

Instead, try beginning with a small, manageable action. This could mean creating an outline for a project, writing the title of a paper, taking out the first piece of a product you need to assemble, or running 1 km before preparing for a 5 km run. These small actions can help build momentum and make the task feel less intimidating.

It is also important to minimize distractions while working. Our phones, with their constant stream of texts, calls, emails, videos, and social media notifications, can make it difficult to concentrate. Klingelhoefer et al. (2026) recommend digital disconnection as a self-regulatory strategy for managing procrastination. This can involve turning off notifications, enabling Do Not Disturb, or placing your phone somewhere out of reach. Working in a comfortable environment with minimal distractions can also help maintain focus.

Finally, if a task feels too large or overwhelming, try breaking it down into smaller, more manageable steps. Setting realistic time frames for each step can help you plan your progress and ensure you have enough time to complete the overall task. These smaller steps also create checkpoints that allow you to recognize your progress and experience a sense of accomplishment along the way.

Conclusion

Procrastination is a common habit, but that does not mean we have to remain stuck in the cycle. Although putting things off can provide temporary relief, it often leads to greater stress, rushed work, and sacrifices to our well-being. By understanding why we procrastinate and taking small, practical steps to manage our tasks, we can begin to build healthier habits. Starting earlier may not always be easy, but even a small step today can make tomorrow feel a little less overwhelming.

References

Blunt, A. K., & Pychyl, T. A. (2000). Task aversiveness and procrastination: a multi-dimensional approach to task aversiveness across stages of personal projects. Personality and Individual Differences, 28(1), 153–167. https://doi.org/10.1016/s0191-8869(99)00091-4

Klingelhoefer, J., Gilbert, A., & Meier, A. (2026). Digital disconnection as a self-regulatory strategy against procrastination. Scientific Reports, 16(1). https://doi.org/10.1038/s41598-026-46218-1

Sirois, F., & Pychyl, T. (2013). Procrastination and the Priority of Short-Term Mood Regulation: Consequences for Future Self. Social and Personality Psychology Compass, 7(2), 115–127.

Tice, D. M., & Baumeister, R. F. (1997). Longitudinal Study of Procrastination, Performance, Stress, and Health: The Costs and Benefits of Dawdling. Psychological Science, 8(6), 454–458. https://doi.org/10.1111/j.1467-9280.1997.tb00460.x

Van Eerde, W. (2000). Procrastination: Self‐regulation in Initiating Aversive Goals. Applied Psychology, 49(3), 372–389. https://doi.org/10.1111/1464-0597.00021

Zhou, X., Yang, F., Chen, Y., & Gao, Y. (2024). The correlation between mobile phone addiction and procrastination in students: A meta-analysis. Journal of Affective Disorders, 346(1), 317–328. https://doi.org/10.1016/j.jad.2023.11.020