Improve Your Mental Health By Learning How To Stop Procrastination

Procrastination is more than a simple delay in tasks—it's a widespread phenomenon that directly impacts an individual’s mental health and overall quality of life. By understanding the underlying mechanisms of procrastination and learning new time management strategies, you can overcome this challenge, boost your productivity, and enhance your mental well-being. Keep reading to learn more about how to stop procrastinating and start accomplishing your goals. 

Procrastination and mental health

Procrastination is often misunderstood to be laziness or disorganization or even laziness. However, procrastination for many individuals is an emotional mechanism used to manage stress, anxiety, and negative feelings associated with particular tasks. This delaying tactic may offer temporary relief, but in the long run, it often only exacerbates stress levels, leading to an overwhelming cycle of postponement, guilt, and heightened anxiety. 

Chronic procrastination is a concern for over 20% of the population. Chronic procrastination can significantly reduce overall quality of life and can contribute to more severe mental health issues, such as depression, anxiety, and psychosis. 

Overcoming procrastination, especially chronic procrastination, can improve productivity and significantly enhance mental health. As you reduce procrastination, you'll likely notice experience decreased stress, improved self-confidence, and a greater sense of accomplishment. It's often a positive cycle: —the more you overcome procrastination, the more accomplished you’ll feel, and the more motivation you’ll have to continue this positive trend

The psychology behind procrastination

Several psychological factors contribute to procrastination. These include emotional responses such as a fear of failure, a need for perfection, low self-efficacy, and decision fatigue. Recognizing these underlying causes can be a significant step toward breaking the procrastination cycle. There are different methods you can use to challenge and change these underlying beliefs and behaviors, and the help assistance of a licensed mental health professional can help you sustain and expand your progress over time.

While there are many common underlying causes of procrastination, yours may be deeply personal. Your reasons for delaying tasks, the negative emotions tied to tasks, and your coping mechanisms are unique to you. When you begin therapy for procrastination, your therapist will likely start by observing your patterns without judgment. When and why do you tend to put off tasks?

Practical techniques to overcome procrastination

Overcoming procrastination can be a journey of self-discovery and growth, leading to significant improvements in productivity and mental health. With understanding, practical strategies, self-compassion, and potential professional assistance, you can transform your relationship with tasks and time. Some practical techniques that can help you manage your time more effectively and reduce procrastination include the following:

Embrace task segmentation

Large, complex projects can seem daunting, leading to procrastination. Breaking these tasks into smaller, more manageable pieces segments may make big tasks less intimidating and easier to start. 

Leverage time-management tools

Time-management tools, including digital apps, planners, and timers, can help structure your day, keeping you focused and productive. Methods such as the Pomodoro technique can also allow you to manage your workload more effectively, breaking work into time-limited chunks with regular breaks.

Establish consistent routines

Consistency often leads to habit. Creating a regular, daily routine for tasks can gradually shape your behavior, reducing the temptation to procrastinate. You might start each day by completing the most important tasks, or you may begin with mastery-related work first. Establishing time spent on different tasks can help keep your schedule and efforts consistent. Be sure to schedule break time as well, even if it is just a quick solo lunch or a few minutes to relax and unwind.

Adopt mindfulness practices

Mindfulness enhances present-moment awareness, helping to counter the avoidance that feeds procrastination. Mindfulness-based techniques can also reduce stress and increase focus, aiding in task completion.


Improve positive self-talk

Negative self-talk is a frequent companion to procrastination. Replacing self-criticism with self-compassion can significantly influence your relationship with tasks and productivity. This includes acknowledging difficulties without judgment, understanding that setbacks are part of the human experience, and encouraging oneself with kindness. Each of these improvements can enhance motivation and reduce procrastination tendencies.

Boost your physical health

Physical health is interwoven with mental well-being and productivity. Regular exercise, balanced nutrition, and sufficient rest can enhance energy levels, mood, and concentration, making it easier to engage with and complete tasks. Maintaining a healthy lifestyle can be an important strategy in combating procrastination and can contribute to other areas of your life as well.

Support for managing procrastination

If you’re finding it challenging to overcome procrastination on your own, online therapy can provide valuable support. Working with a mental health professional can provide you with a deeper understanding of your time management habits and equip you with personalized strategies to create sustainable change. Online therapy gives you the ability to schedule sessions according to your availability, which may make it the ideal choice for those already having difficulties managing to manage their time effectively. With platforms like BetterHelp, you can connect with a therapist through video chats, phone calls, or in-app messaging, depending on what you feel are most comfortable with. 

Efficacy of online therapy for managing procrastination

Online therapy provides flexible, accessible, and effective mental health support for a variety of concerns, with research positing that it can successfully curb unwanted behaviors related to procrastination and poor time management. In one study, researchers discovered that an internet-based cognitive behavioral therapy program effectively addressed and treated difficulties caused by procrastination. 

Cognitive behavioral therapy (CBT) is a kind of therapy that recognizes the link between a person’s thoughts, feelings, and behaviors. As individuals reframe their unhelpful thoughts and feelings, they can often create behavioral changes. This might include overcoming unproductive habits and harmful thoughts that lead to procrastination.