Procrastination

Procrastination describes the voluntary delay of an intended task despite expecting to be worse off. Research links it to present bias and emotion regulation: short-term mood repair (relief) beats long-term goals, especially when tasks feel aversive, ambiguous or perfectionistic.

Helpful counters are clear next steps, small starters (e.g., 2-minute versions), time boxing, if–then plans and light precommitments that make starting easier than avoiding. Pair with body doubling or public commitments when the emotional load is high.

Procrastination isn't laziness. It's a signal that something about the task—or how you're holding it—needs redesign.