We all do it, right? Procrastinate, delay, put off, important deadlines and events. It’s a common thing with all of us, but it can be our downfall.

The word “procrastinate” originates from the Latin “procrastinare” which literally means “pro-” -> “forward” and “cras” -> “tomorrow”, i.e. “delay until tomorrow”. And this is exactly why I love my language and linguistics routes as I can explain things like this to you! Often enough, though, we don’t delay things to just tomorrow, do we? We keep saying “I’ll do that tomorrow”, we keep procrastinating, until it’s been days, or weeks.

I’m guilty of this – yes, even the most productive people can find it difficult to find motivation sometimes! For example, I’ve been studying an online course for over a whole year, and still haven’t finished it (it was meant to take only 16 weeks!). Instead of beating ourselves up about it, we can take a dynamic approach to crushing procrastination.

Before we get into this, let me just say that sometimes procrastination is good. It allows our mind to wrap around a hard project, or even makes us realise this isn’t what we want to be doing any more – but only sometimes.

Why do we procrastinate?

Fear of failure, perfectionism and overwhelm are all common causes of procrastination, but they can differ from person to person.

Procrastination often stems from deeper psychological patterns that go beyond simple laziness. One of the primary causes is fear—whether it’s fear of failure or fear of success (yes, it’s a thing). People may avoid starting a task because they worry about not meeting expectations, or conversely, they might fear the pressures that come with achieving success. This fear can lead to paralysis, causing us to delay even the simplest tasks.

Another major culprit is perfectionism. Many people put off working on something until they feel conditions are “just right” or believe they need to be in a perfect mindset to start. The reality, however, is that perfectionism often leads to nothing getting done at all. Overwhelm also plays a huge role, especially when tasks feel too big or unmanageable. When we face a project that seems monumental, it’s easy to freeze and delay rather than break it down into smaller, actionable steps.

The lure of instant gratification too is another reason we procrastinate, particularly in the digital age. With endless social media feeds, binge-worthy shows, and dopamine-driven distractions, it becomes far too easy to prioritise short-term pleasure over long-term goals. Procrastination can also stem from a lack of motivation or clear goals. When we’re unsure of what we want to achieve or how to go about it, inaction becomes the default response.

The impact of procrastination

Procrastination doesn’t just affect productivity—it takes a significant toll on emotional and mental health as well. The longer tasks are delayed, the more anxiety and guilt build up. This emotional weight can lead to increased stress, affecting both mental clarity and overall well-being. Chronic procrastination can also erode self-esteem, as people begin to feel less capable of achieving their goals. The negative self-talk that often accompanies procrastination creates a vicious cycle, making it harder to break free.

The impact on productivity is equally significant. Constantly putting off work leads to rushed, last-minute efforts, which often compromise quality. In the long run, procrastination can damage academic and career opportunities, limiting personal and professional growth. What starts as a small delay can snowball into missed deadlines, lost opportunities, and stunted potential. For those who are driven to succeed, the long-term consequences of procrastination can be devastating, making it essential to address the issue head-on.

Hold on. I don’t want to scare you into “just getting it done”, that’s not my job here. I want to make you aware of the consequences long-term procrastination can have, but we also need to be aware of the reasons we doing it. Take time to understand why you are putting off a certain project, paper, or revising a certain exam module. Is it that you find it too hard? Do you need some extra help? Are you terrified of failing? Are you lacking self-esteem and self-belief? Feeling any or all of things is very common, so don’t be put off by it. I’m simply here to help you through it, and as I said, procrastination isn’t always a negative thing – it can show us what we are really worried about, and then we can work on that first, either by journaling, speaking to a friend or your boss, or seeking professional help, however you want to address it.

How to overcome procrastination

So, we’ve covered the causes and effects of procrastinating, but how can we stop it?

Break Tasks Into Small Steps: Chunking work into manageable pieces is crucial for long-term success, especially if you’re studying multiple subjects at school, or tougher modules at university. If you’re struggling with a particular section of the syllabus, break it down into even smaller chunks. And tackle the hard ones first, so that if you’re a seeker of instant gratification, you’ll get it this way, rather than ticking off all the easy topics you already know.

Set Realistic Deadlines: Avoid the stress of last-minute rushes and give yourself some clarification on your deadlines. Ask your boss for an extension, or another way is to set a deadline for each chunk of work, as explained above. If you have a presentation to get done by the end of the week, schedule in only an hour each day to get a fifth of it done – again, instant gratification comes with this, and that isn’t inherently bad.

Use Time Management Techniques: Research techniques like Pomodoro, time-blocking, or the Eisenhower Matrix – find one that works for you. Don’t just jump on aesthetic trends that you see on social media. What works for one person may not work for the rest of us, and that’s ok. Time-blocking is my favourite. If you’re an organised person like me, use your email or phone calendar (or even a paper one if you’re extra, again like me – I actually use all three!) to block out the hours in the day for particular projects or work duties. It can be the same each day, with room for flexibility for spontaneous meetings or projects.

Create an Environment for Focus: Decluttering digital and physical spaces is another important part to crush procrastination. With many of us now working in a hybrid environment, ensure that your WFH space is clear and motivating. What do I mean by that? Have a clear desk space, yes, but also have things near you that will help get the job done. For example, I have a coffee machine on my desk to get my through those longer days, and also inspirational quotes all around the room. Any little quirk that may help you, do it! Also make sure you’re in a quiet space too – and this includes those you are studying. Maybe you’re bored of the same environment every day, so change up your space, move your office furniture around, or choose a quiet cafe to work in. All these little things can add up and bring spark back into your professional life. Remember, tidy space = tidy mind.

Embrace Imperfection: Accept that not everything will be flawless, and that’s okay. I know a lot of you reading this will be over-achievers and crave perfection over getting a job done. Just embrace that sometimes we’ll make mistakes, and sometimes even the most productive and motivated people will struggle.

Wrapping up

Remember that procrastination is common with all of us, and although finding ways to beat it is important, finding the true cause of it is just as. Understand yourself and your habits and find ways to unravel that first before tackling those pesky deadlines. You may be putting too much pressure on yourself – take time off, have a break, and come back fighting.