Is procrastination a psychological problem? How to fix procrastination! Is anxiety caused by procras

Procrastination isn't a psychological problem, if it doesn't create problems to you. If you manage to do everything you have planned without anxiety, it's all ok. If procrastination means that you can't do anything during the day and it generates anxiety, it becomes a problem, and you can manage to solve it with psychological support.
I'm available for online consultations in English.
Dott.ssa Selene Scaramuzza

Good evening kind user, answering your question directly and simply, procrastination can be about an internal dysregulation that can produce anxiety. However, it would be important to explore the causes in psychological therapy. Cordially, Dr Claudio Pieroni

Dear user, thank you for sharing these questions; procrastination in itself isn't a psychological problem, but it can both cause and be caused by anxiety.
The causes and consequences of procrastination may be more relevant: by examining them within a project of psychological support, it is possible to have a greater awareness of the dynamics that trigger this phenomenon and work to avoid unpleasant consequences.
For further advice or to start a journey of psychological support, I remain available. Wishing you to overcome this hard moment as soon as possible, I send you my cordial greetings.
Dr. Luca Vocino

Dear user, I understand your discomfort but I believe that procastination and anxiety are interconnected. I advice you to understand the causes of this personal problem, through a psychological therapy, because I believe that only in this way you can put an end to this painful question. If you need my help, I am here.

Procrastinating on some activities, especially unpleasant ones, may fall within the scope of normality. We can speak about "Procrastination Disorder" (chronic procrastination) in the presence of a persistent and harmful habit of postponing or procrastinating on important tasks, obligations or responsibilities. People affected by this disorder tend to postpone activities that require effort and commitment, often towards themselves or others, with even serious consequences on an individual's daily life and psychological well-being that can negatively affect personal and professional relationships.
The causes of procrastination can be different and can vary from person to person. Some common factors include fear of failure, lack of motivation, low self-esteem, lack of time management skills, and a tendency to seek instant gratification. Also, the treatment of procrastination varies from individual to individual as the causes of the disorder must be analyzed to resolve them at the source and reduce the risk of relapses. If you want we can setup an online session to understand the situation. My best regards, Drs Antonella Milizia

Buongiorno,
It might seem strange but it's usually the opposite: It's anxiety that causes procrastination.
Dr. Marco Cenci

Dear user,
procrastination could be a psychological disease if it creates problems to you. In this case, CBT (cognitive-behavioural therapy) is one of the most successful and evidence-based treatments for anxiety disorders.
In general, anxiety and procrastination are interconnected in a vicious circle: anxiety (but not only this one) causes procrastination, and procrastination brings the person to experiment more and more anxiety.
Thank you for your questions, hope to have clarified your doubts.
Dott.ssa Giulia Pelini

Good afternoon and thank you for your question. Everything can be potentially seen as an issue: it depends on the meanings you develop and invest into this determinate action or thoughts. I would suggest working on the meaning that action - procrastination - has for you and in which relation is with your anxiety. Keep us posted. Best regards,

To stop procrastinating, first of all, it is necessary to understand how procrastination works and why we keep putting it off. It is important to realise that avoiding the task leads to instant gratification, but this reinforces an attitude of escaping from problems and responsibilities.

In general, to avoid pervasive and dysfunctional procrastination is necessary to know what is most important and urgent at a given time. The 'Eisenhower matrix', which helps to distinguish urgent and necessary tasks from needs that are less necessary for our purposes, can be useful in this respect.
Procrastination is often a strategy for dealing with stress and anxiety: avoiding stress also avoids the ensuing feelings, but it generates shame and guilt, emotions that make it even more difficult to start an activity.

In doing so, not only is the sense of self-efficacy (perception of being able to successfully handle obstacles and tasks) diminished, but the more time passes, the simpler tasks become complex, the more complex even more difficult.

All this generates tension, anxiety, dissatisfaction.

If you want we can setup an online session to explore the motivations and meaning of this functioning and how to change it. Best regards Dr. Monica D'Ettorrre

Important is, in this time, to know the cause of procrastination crossing the therapy.
Procrastination is a symptom not a problem.

Procrastination is not a psychological problem itself even though in can be caused by various individual factors (e.g. anxiety, clinical perfectionism, etc). The main focuses of interest should be how procrastination affects your everyday life and which meanings underline this tendency. If it becomes a significant problem, I would suggest you to seek a professional consult. Kind regards,
Dr Gaia De Giuli

Dear user, procrastination is not a psychological problem but a symptom. It is necessary to identify the psychological causes that activate procrastination by investigating thoughts and emotions.
Dr. Iolanda Lamanna

So many questions, I wonder: will the answer serve your emotional balance, or increase the feelings you're trying to get rid of?
I can assure you: most of us go through these doubts. I wish you the strength to realize there's only a way of understanding emotions: diving into them, even if secured by a therapist at first.

Dear user, thank you for deciding to ask your question here. In itself, procrastination is not a psychological problem, it appears as such when procrastination is constant and affects an individual's life. In this case it can be attributed to a psychological difficulty. When talking about procrastination, the expression "temporal myopia" is sometimes used, i.e. difficulty thinking adequately about the future. This can be determined by cognitive schemes that have different motivations at their base. So it is the state of activation like anxiety that leads to procrastination. The questions you raise lead me to suggest that you consider the possibility of embarking on a path to delve deeper into the aspects of yourself that lead you to ask yourself questions. Kind regards Dr. Virginia Mancori

Dear User, procrastination and anxiety are often linked in a vicious circle. Procrastination isn't a problem in itself as long as it doesn't bring anxiety with it. It should be seen as a problem when it causes such discomfort that it prevents you from living your daily life normally. In my experience, it is very useful to try to ask yourself how you feel while procrastinating, to give voice to thoughts and emotions that accompany this attitude, in order to understand the meaning that brings with it and consequently the very meaning of anxiety. Best regards Dr. E.B.

Procrastination can be a manifestation of underlying psychological issues such as perfectionism, low self-esteem, or fear of failure. To address procrastination, strategies like setting clear goals, breaking tasks into smaller steps, and managing time effectively can be helpful. While procrastination can contribute to anxiety, it is not the sole cause of anxiety disorders.Doctor Francesca Gottofredi

Dear guest, procrastination is a sign that the brain is especially good at protecting us! to the point that it protects us from feeling those very unpleasant feelings as well: feelings like anxiety, frustration, anger ecc. So i postpone doing that presentation because i fear i could be "not good enough" or i postpone talking to that friend because i fear i'll get angry or i'll be rejected.
So the good news is we all procrastinate to some extent, the bad news is that it might be keeping you from actually living your life, worsening your sense of guilt and anxiety on the long run.
But how to overcome it? fortunately we all have very plastic brains, and we learn so fast. So the first useful thing to do is to understand WHAT you are avoiding. Is it your job? is it family gatherings or is it a confrontation?
then is important to understand the emotions that you avoid and the meaning you give to that task.
it can be useful to write about it, so you start keeping track of your internal world; still, it is easier said than done so if you struggle to get out of procrastination a psychologist/psychoterapist can help you.

Dear user, thank you for the question. Procrastination is nothing to worry about. it can happens sometimes and is good for us because it's our brain telling us to take a break. So it can be functional but if there's more procrastination than working it can be caused by an anxiety state that it's better to observe and request a psychological support to investigate what our brain is trying to avoid: work? study? sport? sleep? thougths?

Good morning , answering your question directly and simply, procrastination can be about an internal dysregulation that can produce anxiety. Dr.ssa Versari Debora

Hi, it could be many things: the consequence of anxiety and perfectionism, or a way to deal with too strong emotions that are not always conscious, for example. Plus, procrastination could make you feel even more anxious and guilty and that can lead you to a vicious circle. Anyway, any person has their own story and you could explore yours.
I'm here to help you, if you want to.
Dott.ssa Simona Di Napoli

Procrastination isn't always a psychological problem, but it can be if it becomes chronic and starts interfering with your life. It's more than just putting things off—it often reflects deeper emotional or mental struggles. People procrastinate for different reasons. Some fear failure or judgment, while others might feel overwhelmed by perfectionism. Sometimes it's about not knowing where to start or feeling disconnected from the task at hand.

When procrastination takes hold, it can trap you in a cycle of avoidance and stress. The relief you feel when you delay something is temporary, and as the deadline approaches, the stress and pressure mount. This can lead to anxiety, making it even harder to begin. Over time, this cycle can erode your confidence and leave you feeling stuck.

To tackle procrastination, it helps to approach it with curiosity and self-compassion. Start by breaking tasks into smaller, less intimidating pieces. Even tiny steps forward can build momentum. Setting realistic and clear goals also makes a big difference. Instead of aiming for perfection, focus on progress. It’s okay if things aren’t perfect—what matters is that they’re done.

Practical strategies like scheduling focused work periods, minimizing distractions, and rewarding yourself for small accomplishments can also help. But beyond the practical, it’s important to look at why you’re procrastinating. Are you afraid of failure? Do you feel overwhelmed? Understanding the root cause can be key to changing the habit.

Sometimes procrastination and anxiety go hand in hand. Avoiding a task can create a short-term sense of relief, but it often leaves you feeling anxious as the deadline looms. This creates a vicious cycle—procrastination increases anxiety, which makes it harder to get started, leading to more procrastination. Breaking the cycle requires both action and a shift in mindset.

If procrastination feels like a constant battle, it might be helpful to seek support. Talking to a therapist or coach can provide insight into the deeper reasons behind it and help you develop strategies to move forward. Overcoming procrastination isn’t about suddenly becoming perfectly productive—it’s about learning to work with yourself, not against yourself, to achieve what matters most.

Hello, this is a very complex and interesting question.
Procrastination is not necessarily a psychological disorder, but it can become a significant issue when it interferes with productivity and mental well-being. It is often linked to emotional and cognitive factors such as fear of failure, perfectionism, low self-esteem, or difficulty managing time and responsibilities. In some cases, it can be associated with conditions like anxiety, depression, or attention deficit disorder, but this does not mean that everyone who procrastinates has a clinical disorder. To overcome this tendency, it’s important to develop a greater awareness of the reasons behind procrastination and to adopt practical strategies to make tasks more manageable and less intimidating. One helpful approach is breaking tasks into smaller steps to reduce feelings of being overwhelmed, setting clear deadlines even for tasks that don’t have them, eliminating distractions to maintain focus, and using time management techniques like the Pomodoro Technique, which alternates work periods with short breaks to make the process more sustainable. Another key aspect is changing the mindset about one’s habits, learning to accept that imperfection is part of any process and that the important thing is to start rather than waiting for the ideal moment that often never comes. Procrastination can also fuel anxiety because the more you delay a task, the more the pressure to complete it in a shorter time increases, leading to stress and guilt, creating a vicious cycle that becomes difficult to break. To interrupt this cycle, it can be helpful to address both the emotional and practical aspects, working on anxiety management through relaxation techniques or mindfulness while simultaneously building more functional habits that encourage immediate action rather than constant delay. If procrastination becomes chronic and negatively impacts quality of life, it may be beneficial to consult with a professional who can help identify the root causes and develop personalized strategies to address it effectively.
hope I have made things a bit clearer.
Kind regards

Dear user,
Procrastination can be considered a problem if the person doing it suffers from it or considers it a problem, for example interfering with daily life. Can cause anxiety and be caused by anxiety, it depends on the personal experience of each. It would be necessary to deepen his experience to be able to say more because each case is on its own. If you want to know more, you could seek the support of a professional.
Goodbye

Dear user,
Procrastination is not a psychological disorder, but it can be a signal that something in our emotional or relational world is chieding more attention.
From a systemic–relational perspective, procrastination often represents a strategic way of coping with anxiety, expectations, or internal conflicts. It is rarely about “lack of willpower” and much more about how a person tries to protect themselves from an uncomfortable emotion.
Why do we procrastinate? (Systemic–relational perspective)
Procrastination may emerge when:
• the person feels fear of failure or judgment, often rooted in significant relationships;
• there are high expectations from oneself or others;
• the task activates internal tensions (e.g., wanting autonomy but feeling pressure);
• emotional overload leads to avoidance as a momentary relief.
In this sense, procrastination becomes a temporary solution that helps manage discomfort — but in the long run increases stress.
Does procrastination cause anxiety?
Very often, yes.
Many people enter a vicious cycle: anxiety makes it hard to start; not starting increases guilt; guilt amplifies anxiety; anxiety blocks further. Recognizing this circular process is the first step toward change.
How to reduce procrastination
Some strategies that I often work on with my patients include:
1. Identifying the emotion behind the avoidance.
Understanding what we are protecting ourselves from allows us to act with more clarity.
2. Scomposing the task into micro-steps.
Starting requires less effort when we reduce the emotional weight of the task.
3. Letting go of perfectionism.
Allowing oneself to be “good enough” helps reduce pressure and fear of judgment.
4. Exploring the relational meaning of the behavior.
Understanding whose expectations we are trying to meet — or whose disapproval we fear — makes the behavior more understandable and manageable.
5. Building emotional regulation strategies.
Grounding, breathwork, and small routine adjustments help break the anxiety–avoidance cycle.
6. Psychological support.
When procrastination becomes recurrent or affects wellbeing, a therapeutic space can help understand the cycle and build new, more functional ways of relating to tasks and to oneself.
Many of the people I follow discover that working on procrastination also improves self-esteem, decision-making, and emotional stability.
I am here if you would like to explore your situation further and understand which therapeutic path may suit you best.
Dr. Caterina Lo Bianco
Systemic-Relational Psychologist