Don't Delay

Understanding procrastination and how to achieve our goals.

by Timothy A. Pychyl

No Magic When It Comes to Weight Control

“Illuminating the Obesity Epidemic With Mathematics” is the title of a new paper by Dr. Carson Chow. A recent New York Times article captures Chow’s conclusions succinctly, “There’s no magic bullet on this.” So, what does it take? Read More

Can You Make Yourself Smarter? Only if You Try

An article in the New York Times summarizes some compelling evidence that we can improve short-term memory that in turn improves fluid intelligence. Yet, as the author writes, “. . . cognitive exercises may prove to be up against something even more resistant to training than fluid intelligence: human nature.” Read More

Self-Control Is More Than Strength and Brute Resistance

So often, self-control is portrayed along only one dimension—willpower strength. Willpower may be like a muscle, but self-control involves skill too. Here's a new book that speaks to our weakness of will. Read More

Is the Word "Just" an Injustice to Self-Regulation?

Some advice from a reader: “be very wary of the word 'just' ... normally it conceals a lot of difficulty.” If this is true, why do I always say, “just get started?” Read More

The Power of Habit

It’s typical to speak about procrastination as a habit. There are self-help books with this title in fact. Here are some key ideas from Charles Duhigg that I want to echo when we think about habits. Read More

I Don't Feel Like It, And That's OK

Some tasks take much more time and energy than we ever expect. A break, some task delay, and dare I say it—even some old-fashioned procrastination—may be the best thing to do. Read More

I'll Feel More Like It Tomorrow

"Tomorrow - A mystical land where 98 percent of all human productivity, motivation and achievement is stored." (Unknown) Ah, tomorrow, what promise it holds . . . at least that's what we want to believe. Read More

Due Tomorrow. Do Tomorrow.

The problem for some of us is that these mean the same thing. Why do I think I'll feel more like doing it tomorrow? Why do I procrastinate? Read More

How to Flip It "Bright Side Up"

What's one thing you could do right now to be happier? Read More

Why Teachers Shouldn't Reward Bullsh*t

Students procrastinate. Teachers know it, students do too. The thing is, teachers can reinforce procrastination and undermine motivation. Here's a student's account of how this happens. Read More

What Will You Do? What Would We Predict?

The honest answer to this question is, "it depends." However, far too often we're led to believe, or we'd like to believe, that someone can actually predict what we'll do. Although it's true we're like all other people in some respects, we're also like no other person. Read More

If a Job Is Worth Doing, . . .

You probably filled in the rest of this sentence. Here's a new twist on an old expression that may just help you make more of the opportunities in your life. Read More

Awareness: A Key Piece in the Procrastination Puzzle

It is well known that mindfulness is an important coping resource. Did you know that there are a number of sub-components to mindfulness? One of these is more highly related to reduced procrastination than the others. Read More

The Power of a Plan

A recent study published in the Journal of Personality and Social Psychology along with new features on smart phones may mean a lot less thinking and more timely doing! Read More

Unnecessary Illusions and the Truth about Procrastination

I recently delivered an invited talk for an authors' series around the theme of "unnecessary illusions and truth." The theme fit what I've learned about procrastination over the past decade. Here are 10 illusions about procrastination with relevant research that challenges each. Read More

What Do Procrastinators Think?

What we think about matters. The experience of frequent procrastination-related thoughts contributes to increased psychological distress. Read More

Self-Control and Fatty-Food Consumption

We have an evolved preference for fatty foods, but in today's world we need to resist these consumption urges. A new study reveals the role of executive function in this self-restraint. Read More

Why Do I Clean Out My Fridge?

Have you ever wondered why you end up cleaning out your fridge rather than writing a report. You could put off the report and go and have some fun instead. At a recent conference, my colleague proposed an answer. Read More

Procrastination: Bad Credit on Future Self?

It's often the case we want things now for which we do not have the money. Credit solves this problem. Credit can create problems too. So it is with procrastination. Read More

Debt-Ceiling Procrastination?

I just finished a NPR Marketplace Morning Report interview about the apparent procrastination around approving a required rise in the debt ceiling. The thing is, this isn't procrastination. Read More

Procrastination and Performance in Online Learning

Do you spend time learning online? This new study on procrastination, learner participation in online discussions and course performance may interest you. There are certainly good suggestions for educators. Read More

A Neuropsychological Perspective on Procrastination

A recent study in the Journal of Clinical and Experimental Neuropsychology is the first to investigate subcomponents of self-reported executive function related to procrastination. This is an excellent paper with practical implications for reducing procrastination. Read More

Are You Procrastinating on Financial Matters?

Got 3 minutes to learn about how procrastination affects our financial lives? Read More

Free Won't: It May Be All That We Have (or Need)

There's lots of research evidence demonstrating that many of our actions are not initiated consciously. Perhaps it's not a matter of free will, but "free won't," and this matters in terms of procrastination. Read More

Do You Do What You Say You'll Do?

To what extent do you keep your promises to yourself even if later on you don't feel like doing what you had promised yourself to do? A recent study reveals the predictive power of say-do correspondence in relation to procrastination. Read More

He Had a Year to Do It in

If you have ever put a task off—particularly a task that just never seemed to go away, or one that never got done—you'll enjoy this poem, "He Had a Year to Do It in." Some laughter for this Friday the 13th! Read More

Do You Worry Too Much?

Do you feel it's your duty to worry? If your answer to this question is "yes," you may be suffering from a type of compulsive behavior called dutiful worrying. A new book authored by another Psychology Today blogger explains why some of us become compulsive worriers and offers a four-step program to end this vicious circle. Read More

Crossing the Gap

Typically, psychologists define procrastination as a gap between intention and action. Have you experienced that gap? Did it look more like the Grand Canyon? How do you get across this gap? Read More

Reflection on Our Desires: "Free Will" and Procrastination

I might desire a piece of chocolate cake, but at the same time desire that I didn't desire it. This capacity to reflect on our desires and to have "second-order" desires reflects a notion of free will and raises the issue of weakness of will that helps us understand procrastination. Read More

Understanding Procrastination: A Birthday Blog

I hate doing this. I missed a birthday. March 24th marked the beginning of the fourth year for this Don't Delay blog. Birthdays are often a time for reflection, so here are a few of mine about my understanding of procrastination, then and now, with some criticisms, some kudos and a look to the year ahead. Read More

Timothy A. Pychyl, Ph.D., is an associate professor of psychology at Carleton University in Ottawa, Canada, where he specializes in the study of procrastination.

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