Why do we put things off – and how can we stop?

You have an important essay to write, so you decide to tidy your desk first. Then you check your phone, make a cup of tea and watch “just one” video. Suddenly it is evening and the essay has not been started. If this sounds familiar, you are in good company: most people procrastinate at least some of the time.

It is tempting to see procrastination as a problem of laziness or poor time management. But many psychologists now describe it differently. In their view, procrastination is mainly a way of managing emotions. When a task makes us feel anxious, bored or unsure of ourselves, avoiding it brings immediate relief. The problem is that the relief is short-lived, and the task – along with the stress – is still waiting for us.

This explains why we often delay the very things that matter most to us. A difficult assignment or an important job application can trigger fears of failure or of not being good enough. Checking messages, on the other hand, offers a quick and easy reward. Our brains tend to prefer small rewards now over larger ones later, a tendency that researchers call “present bias”.

So what can we do? Experts suggest several strategies. One is to make the first step as small as possible: instead of “write the essay”, the task becomes “write one sentence” or “open the document”. Starting is often the hardest part, and once we begin, the task usually feels less daunting.

Another strategy is to reduce temptations. Putting your phone in another room, or using an app that blocks distracting websites for a set period, removes the easiest escape routes. Some people find it helpful to work in short, timed blocks – twenty-five minutes of focused work followed by a short break.

Perhaps surprisingly, being kind to yourself also helps. Studies have found that students who forgave themselves for procrastinating on one exam procrastinated less before the next one. Harsh self-criticism, it seems, makes the task feel even more unpleasant – and therefore even easier to avoid.

Procrastination is a very human habit, and few of us will ever get rid of it completely. But understanding that it is about feelings, not character, is a useful first step – which, ideally, you will take today rather than tomorrow.