We all put things off sometimes — even when we know there will be negative consequences for doing it. Whether we avoid doing household chores, making appointments, or paying our bills, procrastination can become a real problem.

And while some people seem to think it’s a time management issue, procrastination is more likely to stem from an emotional regulation issue. We put off things that will cause us to feel uncomfortable emotions like boredom, anxiety, or frustration. 

Unfortunately, our attempts to avoid feeling uncomfortable don’t actually work. In fact, it can backfire and cause us to experience even more long-term distress as we face the consequences of our procrastination.

Fortunately, there are some science-backed strategies that can help you break the procrastination habit. When you start checking those tasks off your to-do list, you’ll experience a sense of relief and accomplishment — which can motivate you to keep going and get even more things done. 

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