Do you know this? Your to-do list is long, but instead of finally starting on the term paper, the tax return, or an important project, you begin tidying your desk or "just quickly" scrolling through social media. Welcome to the everyday life of procrastination, also known as "Aufschieberitis."
Whether in studies, at work, or at home: procrastination is a common behavior that affects many people. In this article, you will learn why we procrastinate, what really lies behind it, and most importantly: what you can do about it.
The word procrastination comes from Latin (procrastinare) and means "to postpone" or "to delay." It refers to a behavior where important tasks are repeatedly put off – often until the last minute.
The Westfälische Wilhelms University Münster has intensively researched this phenomenon. They even established a procrastination clinic there to offer targeted help to those affected. The University Medical Center Mainz is also engaged in treating this widespread work disorder.
Procrastination, the constant postponement of tasks despite better knowledge, affects many people in everyday life. But it is not simply laziness or lack of discipline. Research shows that complex psychological processes underlie it, especially in the interplay of motivation, emotion regulation, and self-esteem.
What is procrastination really?
According to Filisetti (2024), procrastination is defined as the irrational postponement of planned actions despite foreseeable negative consequences. It occurs especially often with tasks perceived as unpleasant, unclear, or overwhelming. It is not a disorder per se but can have significant psychosocial consequences, including stress, self-doubt, and performance declines.
Psychological backgrounds: Why we procrastinate
There are many reasons for procrastination, usually a mix of internal and external factors:
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Perfectionism: "I only start when I have the perfect plan."
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Fear of failure: "What if I don't do it well enough?"
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Lack of motivation: "I just don't have the energy right now."
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Unclear scope: "I don't know how to start."
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Poor self-regulation: The ability to regulate oneself is lacking.
According to psychologist Fred Rist from the University of Münster, procrastination is not laziness but a disturbance of work behavior, often linked to poor self-regulation, anxiety, or negative experiences.
Maybe you know this: You have to write a paper or finish a report. Instead, you sort old emails or read an article about productive work. Sounds paradoxical? But that's exactly what many procrastinators do. Even simple to-dos become a challenge, and a small delay quickly turns into a permanent habit.
In recent years, research has increasingly recognized connections between attention deficit/hyperactivity disorder (ADHD), reward systems in the brain, and digital overstimulation such as social media or on-demand entertainment, which are closely linked to the increase in procrastination.
ADHD, dopamine, and the reward system
People with ADHD have a neurobiologically altered reward system. Numerous studies show that their dopamine levels, the neurotransmitter responsible for motivation, drive, and reward, are reduced or unstable (Orendarchuk, 2024). As a result, affected individuals constantly seek new stimuli or quick rewards to reach a "normal" level of activation. This also explains why monotonous or unclear tasks are particularly difficult; they simply do not trigger a motivating reward response in the brain.
Why social media & digital stimuli make everything worse
Social media platforms like Instagram, TikTok, or YouTube are programmed to stimulate us in short, highly rewarding intervals. Every like, every scroll, every new clip delivers a small dopamine release; our brain quickly gets used to it and wants more. For people with ADHD or a tendency to procrastinate, this is especially problematic: These micro-rewards are more easily available than a long-term reward from completing a task.
Procrastination in the dopamine age
What does this mean for our behavior? Our brain increasingly unlearns to respond to slow, long-term rewards (e.g., "I study now so that I pass the exam in 3 weeks"). Instead, we seek immediate stimulation, even if it harms us in the long term. This increases the tendency to procrastinate because our neural system is tuned to short-term stimuli and demanding tasks are emotionally experienced as "empty" or "unbearable."
Procrastination is not just a pure time management problem. It is a symptom of a profound imbalance in the reward system, intensified by our digital everyday life. Especially in combination with ADHD tendencies, it can become chronic. Conscious media use, targeted dopamine management (e.g., through exercise, sleep, mindfulness), and structured strategies in daily life are crucial levers to counteract it.
What are the consequences?
Current research shows that procrastination often serves as short-term emotion regulation. Instead of an unpleasant task, more pleasant alternatives appear in the short term, a behavior rooted in neuropsychological patterns: People with procrastination behavior show increased activity in the limbic system, especially in reward avoidance and immediate pleasure gain (Orendarchuk, 2024). However, this short-term relief is accompanied by increased stress and guilt in the long run.
Procrastination often has long-term negative effects on your life:
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Chronic stress and a guilty conscience
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Sleep problems and exhaustion
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Declined performance at work or in studies
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Loss of self-confidence and self-esteem
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Failed goals and missed opportunities
Some even develop a disorder pattern where procrastination dominates their entire life.
Tips against procrastination: What you can specifically do
The good news: Procrastination can be changed! Here are some practical tips to help you get back into action:
1. Small steps instead of big chunks
Big to-dos seem overwhelming. Break them into mini-tasks, this lowers the barrier.
2. Set time windows (e.g., Pomodoro technique)
Work focused for 25 minutes, then take a 5-minute break. This way you stay focused.
3. Incorporate rewards
Motivate yourself with small rewards after completed tasks.
4. Tidy up the environment
A clear desk creates clarity in the mind. Remove distractions.
5. The power of the 2-minute rule
If something takes less than 2 minutes, do it immediately.
6. Observe self-talk
Replace excuses like "I still have time" with "A start is better than no start."
Motivation regulation is a crucial lever to overcome procrastination. Studies show that strategies like goal clarification, mental contrasting (Gabriele Oettingen), and setting realistic sub-goals significantly help increase action competence. Particularly effective are so-called implementation intentions ("If-situation – then-action" plans), with which automatic action patterns can be built.
Procrastination at work: Delaying costs companies a lot
In the working world, procrastination is an expensive problem. Delayed completions, constant postponements, and increased error rates affect teams, projects, and results.
Employers should not dismiss the behavior as mere "lack of motivation" but understand: Often there is a deeper problem underlying it, sometimes targeted support through coaching or workshops on self-organization is needed.
When you should get support
If you notice that procrastination constantly stresses you, blocks you in your daily life, or burdens your professional life, then it is absolutely okay (and important!) to seek help.
Time management courses or coaching on self-structure or behavior training can help break the pattern.
The workbook "Overcoming Procrastination" provides helpful tools:
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The 5-minute rule: Start the task for just 5 minutes – often this leads to a flow.
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Keep a time diary: To find out where the time really goes.
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Strengthen self-compassion: Treat yourself gently instead of judging yourself.
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Specify tasks: From “I have to study” to “I will read 10 pages in script X at 2:00 PM.”
- More exciting tools
Procrastination is a widespread but solvable phenomenon. It is not a sign of laziness, but often an expression of deep-seated emotional patterns and fears. Those who strengthen their motivation regulation and apply psychological strategies can break out of the vicious circle, step by step.
You are not alone – but you have room to act
Procrastination affects many, but it doesn’t have to remain your everyday life. You can learn to reshape your work behavior, pursue your goals better, and step by step find your motivation again.
Start, not perfect, not complete, but now.
Conclusion
Procrastination affects us all – whether students, professionals, or managers. Putting things off is not a sign of laziness, but often the result of complex psychological mechanisms. Those who understand the causes of procrastination gain valuable background knowledge to recognize their own patterns and change them deliberately.
It is important to approach things step by step – not perfectly, but consciously. Instead of judging yourself, you can learn to develop new habits with compassion, structure, and small successes. The content of this article shows: Change begins with insight – and the decision to take the first small step today.
Procrastination can be overcome – with knowledge, mindfulness, and clear strategies. Because you have more influence than you think. Start – right now.
Sources:
Filisetti, K. (2024). Prevention of Procrastination through Motivation Regulation. Seminar paper Lucerne University of Applied Sciences and Arts.
Orendarchuk, M. (2024). Psychosocial Effects of ADHD in Adults. University of Zurich.
Oettingen, G. & Mayer, D. (2002). The motivating function of thinking about the future: Expectations versus fantasies. Journal of Personality and Social Psychology, 83(5), 1198–1212.
Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation.
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