Understanding Procrastination

Researchers such as Tim Pychyl and Fuschia Sirois describe procrastination largely as a way of avoiding unpleasant feelings linked to a task — boredom, fear of failure, confusion — rather than a time-management problem.

Gentle strategies

• Name the feeling the task brings up.
• Shrink the first step: "open the document" instead of "write the report".
• Try a 10-minute timer; you may stop after it ends.
• Forgive yourself for past delays; studies suggest this can reduce future procrastination.

Note

If difficulty starting tasks is constant and affects your life a lot, it can be worth talking to a professional.