Procrastination and stress: why putting things off is more tiring than the task itself

Procrastination and stress are more closely linked than they seem: by putting a task off we avoid unpleasant emotions for a while, but the postponed task keeps "hanging" in the back of our mind and quietly drains energy. That's why chronic procrastination can be more tiring than the work itself. The good news: you can deal with it gently, without forcing yourself.

What is procrastination, in simple terms?

Procrastination is putting off something important even though you know the delay will only make things worse.

Researchers describe it not as laziness but as a way of regulating emotions. The task triggers anxiety, self-doubt or boredom — and the brain picks whatever brings relief right now: the news feed, tidying up, "coffee first". The relief passes quickly, but the task remains.

Why do I procrastinate when I'm stressed?

Most often, procrastination isn't about weak discipline or character but about unpleasant feelings linked to the task.

• Fear of failure and perfectionism: if you haven't started, you can't do it badly.
• Not knowing where to begin: the task feels huge and vague.
• Boredom or lack of meaning: the task isn't connected to what matters to you.
• Fatigue and lack of sleep: when you're running low, even a simple task feels heavy.
• Lots of distractions: your phone and notifications always offer an easier option.

How does procrastination cause stress and affect health?

A postponed task creates background tension that doesn't switch off until the job is done.

Every "later" adds a little anxiety and guilt. According to research reported by Durham University, chronic procrastination is linked to higher stress levels and poorer wellbeing. It's not just a productivity issue but also about how you feel. The result is a procrastination-stress cycle: stress saps your energy, and low energy makes you put things off even more.

How do you stop procrastinating?

What works isn't fighting yourself but lowering the barrier to entry: starting the task should feel easy and safe.

• Break the task into a small first step — not "write the report" but "open the document and type a heading".
• Commit to 10 minutes. Often that's enough to get into the work.
• Remove distractions for the first step: phone in another room, extra tabs closed.
• Name the feeling that's stopping you: "I'm anxious", "I'm bored". That weakens it.
• Be kinder to yourself. Self-criticism after another delay adds stress and makes the next start even harder.

How do you stop putting things off all the time?

A one-off burst of willpower helps less than a system that makes starting easier.

• Write tasks down instead of keeping them in your head — that way they "hang" in the background less.
• Plan a few key tasks for the day rather than a long list you can never finish.
• Mark what you've done: visible progress motivates better than self-criticism.
• Leave rest breaks in your schedule — without them there's no energy left for unpleasant tasks.

Why is procrastination not laziness?

Laziness is a lack of desire to do anything; with procrastination you want to do the task but avoid the emotions tied to it.

A procrastinator is often very busy: sorting email, tidying up, taking on small jobs — anything but the main one. That's why "just pull yourself together" rarely helps: the issue isn't willpower but how you feel about the task.

How do energy and rest affect procrastination?

The less energy you have, the more often you put off even simple tasks.

Lack of sleep, no breaks and chronic stress reduce your ability to cope with unpleasant emotions. Sometimes procrastination is an early signal of overload — read more in "Burnout: early signs". A short breathing break helps release tension before a hard task — techniques are in "Breathing exercises for stress".

There's also a separate phenomenon — "bedtime procrastination", when you delay going to bed for no reason to stretch out your personal time in the evening. If that sounds like you, see the tips in "How to fix your sleep schedule".