How to stop procrastinating

A 2023 study of 3,525 Swedish university students found high procrastination linked to debilitating pain.

A 2013 study of 22,053 people found each one-point rise on a procrastination scale was tied to nearly $15,000 less in annual earnings.

A 2025 meta-analysis in Frontiers in Psychiatry, covering 88 studies with 63,323 people in 17 countries, linked procrastination to future depression.

Mental contrasting with implementation intentions (MCII), used in apps, reduced bedtime delays by 38 minutes nightly in 2020 trials.

A Chinese trial with 77 male teenagers showed that 12 weeks of strength or high-intensity interval training reduced procrastination.