How Procrastination Holds Us Back
The third character of procrastination 拖延症, tuō yán zhèng, means disease.
Posted June 3, 2026 | Reviewed by Kaja Perina
My father did not delay or torment himself with self-sabotaging behaviors. Procrastinating over an unenjoyable task would have been a luxury for him. My parents fled their homeland as refugees and were homeless for many years; my mainland Hui kin lived through periods of national strife, cultural reform, and rehabilitation camps. The hardships many people endure can put life into sharp perspective. When lives are at stake, why would I wallow in my miseries? After hardship, some may have a different view of what matters in life. In my father’s case, the idea that people might sabotage themselves—through self-medicating, engaging in unhealthy eating, indulging in poor sleep hygiene, or any number of self-inflicted behaviors—probably seemed bewildering to him.
Yet, these types of problems are very real and nonetheless common. My Hui cousins refer to procrastination as an illness—the third character of procrastination 拖延症— tuō yán zhèng , means disease. Delay has no cultural boundaries ; it appears to be a pervasive problem.
Experts have studied procrastination as a familiar form of self-sabotage . Tim Pychyl, a retired professor of psychology at Carleton University in Canada and the author of Solving the Procrastination Puzzle , studies the art of putting things off and notes that this habit resides somewhere between one’s intent and one’s action, and bringing the two together is thorny for the person who tends to stall. According to Pychyl, we are less responsible toward the self than we are toward others; most of us show up for a friend, more or less arriving at the agreed-upon time, yet a similar sense of responsibility is lost on the self. For instance, we intend to exercise at a designated hour, but instead roll over in bed and hit the snooze button.
As with other self-sabotaging behaviors, delay is often a problem of emotion regulation . Tasks that we put off and avoid come with emotional states such as anxiety , frustration, and resentment. We often run from our negative emotions. We don’t know how to handle them, let alone know what to do with them. It’s so much easier to close our eyes and wish the tasks away, but it’s wiser to face them and the feelings that go along with them.
Our brains are pre-programmed to put off certain tasks automatically. Research published in the Journal of Consumer Research found that we attend to urgent tasks that take less time (as in, The plant will die if I don’t water it right now ) and put aside important tasks that are more involved (as in, If I don’t finish that project, I won’t get promoted ). Important tasks are often harder and take longer, whereas urgent tasks are often easier and give a feeling of reward when completed.
Therefore, we prefer to work on urgent tasks first, then turn to important tasks much later. Yet sometimes, later keeps getting pushed further into the future. According to psychologist Seth Gillihan from the University of Pennsylvania and the author of Mindful Cognitive Behavioral Therapy , “This tactic translates to Delay Transforms into Relief.”
It’s a reinforcement of the habit I call I Want to Avoid That Unenjoyable Task . It’s self-defeating behavior to be sure, and it’s the kind that guarantees failure. Sometimes it’s easier to fail than to succeed because we want people to know that the task lacked our effort, not our ability. There are simple actions we can take to combat a tendency to handicap ourselves:
Make a plan . Being uncertain or unsettled can increase self-sabotaging behaviors, but making a plan and setting realistic goals can counter this. I will forgo cake after dinner.
Start small . We tend to go big: I’m signing up for the marathon. However, we should start small: Today, I will do five push-ups. Tomorrow, I will do 10.
Know what we value . I want to live a healthy life. Our values guide the direction we are heading. Values shape personal identity .
Replace the habit . That cookie looks good. Instead of snacking on junk food, stock the fridge with healthy choices, like fruits and nuts.
Adapted from the book How to Be Less Miserable . Blackstone Publishing, 2025.
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Lybi Ma is the executive editor of Psychology Today and author of How to Be Less Miserable.
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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.