Procrastination is a nearly universal experience — whether it’s putting off household chores or delaying important work assignments. But when procrastination becomes chronic, especially in teens and young adults, it may hint at deeper mental-health patterns. Research suggests that frequent procrastination can be linked with low self-esteem, anxiety and depression.
In this article we’ll explore:
- What the research says about procrastination and mental health
- How low self-esteem fits into the picture
- What parents, teens and young adults can do
- When it might be time to seek professional support
Why procrastination might matter more than “just being lazy”
The research on procrastination and mental health
While occasional procrastination is common and not in itself a disorder, multiple studies show a consistent association between procrastination and poorer mental health. For example:
- A long-term study of university students found that higher levels of procrastination were associated with increased symptoms of depression and anxiety over time. BioMed Central+2PubMed+2
- In a study of Swedish students, each standard-deviation increase in procrastination was linked to higher mean symptoms of depression, anxiety and stress, poorer sleep quality, physical inactivity and other health risk factors. JAMA Network
- Other work shows academic procrastination is closely related to low self-efficacy (belief in one’s ability to succeed) and poorer mental-wellbeing. Psychology and Education+1
- A study done in a Pakistani context found that higher health-related procrastination was tied to poorer sleep quality and lower mental wellbeing. pjp.pps.org.pk+1
In short: while procrastination doesn’t automatically mean a serious mental-health condition, it can be a red-flag that warrants paying attention.
How low self-esteem and procrastination can feed each other
Procrastinating behaviour can be a sign of low self-esteem (Getty Stock Photo)
The link between procrastination and self-esteem is especially relevant for adolescents and young adults:
- If a young person believes “I’m not good enough to do this task well”, they may avoid starting it — classic procrastination.
- On the flip side: repeated procrastination → missed deadlines, lower achievement → can erode self-esteem further.
- This creates a feedback loop: low self-belief → avoidance → negative outcomes → even lower self-belief.
As one expert puts it: “Adolescents with low self-esteem may have less belief in their ability to complete a task well, causing them to avoid it… On the other hand, procrastination can also lead to low self-esteem among adolescents.”
Signs it might be more than “just putting things off”
Here are some indicators that frequent procrastination may require closer attention:
- The delay habit isn’t occasional, but persistent across school, home or work tasks and daily chores.
- You/they feel constant guilt, stress or shame about the procrastination.
- Procrastination is tied to avoidance of tasks that matter (schoolwork, job responsibilities) rather than just trivial tasks.
- Self-esteem is low, with statements like “I always mess up” or “Why bother if it won’t be perfect?”.
- There are other signs of mental-health struggle: trouble sleeping, persistent anxiety, low mood, drop in academic/work performance.
- Procrastination is interfering with relationships, daily functioning or larger goals.
If you see several of these in yourself or someone you care about, it could help to view procrastination not only as a habit but as a behavioural symptom worth examining.
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Procrastination could be a sign of more serious mental health problems (Getty Stock Photo)
What can help: practical strategies and support tips
At home (for teens and young adults)
- Break tasks into small, manageable steps. Often the hardest part is simply starting.
- Encourage self-talk: Replace “I’ll never do this perfectly” with “I’ll just start with five minutes”.
- Build self-efficacy (the belief you can complete tasks) — celebrate small wins.
- Family support: Avoid excessive pressure (“You must get A’s or else”). This kind of pressure can fuel anxiety, avoidance and procrastination.
- Promote healthy routines: Regular sleep, exercise and structure support motivation and mood.
- If you notice persistent issues, encourage seeing a counsellor or mental-health specialist.
When professional help may be beneficial
If procrastination is accompanied by:
- Persistent anxiety, sadness, or mood changes
- Declining academic or work performance
- Sleep or appetite problems
- Withdrawal from friends or usual activities
then it’s wise to consult a qualified mental-health professional. Early intervention often leads to better outcomes.
What this means for parents, educators and young people
For parents and educators, be aware that procrastination can reflect more than laziness. It may be a sign of underlying self-doubt, anxiety or mood concerns. Create an environment that emphasises growth and effort — not just outcome or perfection.
For teens and young adults, realise that procrastination is common, and you’re not alone. But if it keeps you from doing what you value or enjoying your life, you have options. Start by talking to a trusted adult, counsellor or peer.
For everyone, remember: procrastination can become a cycle. But cycles can be broken with awareness, small changes and support.
Conclusion
Occasional procrastination is part of being human. But when delay becomes persistent, self-reinforcing and begins to affect mood, self-esteem or performance — it’s worth pausing and reflecting rather than dismissing as mere laziness. Research shows procrastination can be both a symptom and a contributor to mental-health challenges, especially among adolescents and young adults. Recognising the pattern, breaking it into manageable steps, building self-belief and seeking support when needed are all positive moves.
Disclaimer: This article is for informational purposes only and does not constitute professional advice. Always consult a qualified mental-health expert if you have concerns about procrastination or related emotional, academic or behavioural issues.
