Why putting things off is a mental health no-no: 5 surprising effects of procrastination

There’s a reason the old saying “procrastination is the thief of joy” hits home.

We’ve all been there, putting off a gym session, postponing that overdue doctor’s appointment, or delaying a tough conversation. It feels harmless in the moment, but behind the scenes, procrastination is quietly chipping away at our mental health.

In South Africa, where rising mental health challenges intersect with high levels of stress, especially among young adults and working women, it’s time to take a closer look at the hidden dangers of delaying the things that matter. 

Research shows that 20–25% of adults are chronic procrastinators, and this behaviour isn’t just about laziness or poor time management, it’s often rooted in anxiety, fear of failure, or perfectionism.

When left unchecked, it can mess with your mood, self-esteem, and overall well-being.

5 Ways Procrastination Harms Your Mental Health

It increases stress and anxiety: Procrastination might offer temporary relief, but it creates long-term stress. Piling tasks into tomorrow means you’re constantly playing catch-up. In a study by the University of the Free State, students who procrastinated reported significantly higher levels of anxiety compared to their peers.

“The more we put things off, the more they mentally snowball,” explains Dr Kirti Ranchod, a South African neurologist and founder of Memorability.

“Procrastination becomes a self-sabotaging loop, where stress builds up, and we begin to avoid tasks altogether out of fear of failure or judgment.”

Over time, this constant low-grade anxiety can lead to burnout, especially when combined with work and life pressures.

It can affect your self-esteem: Each time you miss a deadline or fall short of a goal, it chips away at your confidence. You start to feel like you’re not capable or disciplined enough, even when that’s not true.

This emotional toll is common, especially among high-performing individuals who hide their procrastination under the guise of being “last-minute geniuses.”

“You start seeing yourself as unreliable or inadequate, which can lead to feelings of shame and depression,” says Ranchod. “These are signs that your mental well-being is being compromised.”

You miss out on healthy habits: Putting off self-care activities like exercising, cooking balanced meals, or meditating might not seem like a big deal in the moment, but these little delays add up.

Skipping the gym “just this once” turns into weeks, and choosing fast food over a home-cooked meal becomes the norm.

It damages your relationships: Procrastination affects more than just you; it also impacts your relationships. Whether you’re avoiding resolving conflict, forgetting important dates, or not pulling your weight at home or work, those around you feel the effects.

It can lead to feelings of resentment and a breakdown in trust. When you delay dealing with things, you create emotional distance, people begin to feel neglected or unimportant. 

It delays your growth and fulfilment: The longer you put things off, the more you postpone the life you want to live. Whether it’s enrolling in that course, starting therapy, or changing careers, procrastination keeps you stuck in the same place.

Mental health professionals emphasise the connection between purpose and psychological well-being.

Living with intention, setting goals, and pursuing growth contribute to long-term happiness.

“Health promotion goes beyond illness prevention, it’s about living well, on purpose,” says Ranchod.

"And it starts with small daily choices that align with who you want to become.”

How to reclaim your time and mental well-being

Procrastination is not a personality flaw, it’s a habit. And like all habits, it can be changed with intention and consistency. Here’s how to start:

1. Identify the root cause

Procrastination is often a symptom of deeper issues like fear of failure, perfectionism, anxiety, low motivation, or even depression. Ask yourself:

• Am I afraid of doing this wrong?
• Do I feel overwhelmed or unsure where to start?
• Am I lacking motivation or struggling emotionally?

2. Break tasks into bite-sized pieces

Big goals can feel overwhelming and trigger procrastination. Instead of telling yourself to "write the report" or "start a business", break it down into micro-tasks. Small wins build momentum and reduce the anxiety associated with large, undefined tasks.

3. Use the “5-minute rule”

This trick is perfect when you feel stuck. Tell yourself you’ll only work on a task for five minutes. Most of the time, starting is the hardest part.

Once you begin, you're more likely to continue. If after five minutes you’re still not into it, you can stop, but often, your brain gets into “flow” and you keep going.

4. Remove distractions

Our environment plays a big role in how focused we are. Put your phone on silent or in another room, log out of social media, and create a dedicated space for tasks, even if it’s just one corner of your home.

5. Don’t multitask

Switching between tasks weakens focus and increases fatigue. Focus on one thing at a time and give it your full attention. It may feel slower, but it's more efficient in the long run.