How boredom might help us stop procrastinating

What is procrastination?

Usually defined as putting things off until later, procrastination can also be understood as doing something other than what we intend or would like to be doing in the moment. A misalignment between our thoughts (what we want to do) and our actions (what we actually do).

It can feel frustrating, especially when we genuinely want to get things done, but feel stuck in a loop where intention and action don’t match, even when we are motivated.

In practice, this can look like:

• instead of a household chore (cleaning, dishes, etc.), we play a video game
• instead of studying or reading, we scroll on our phone
• instead of finishing a work-related task, we chat with colleagues

Why do we procrastinate?

There are many reasons why people procrastinate, but one thing is often true: the procrastinating activity is usually much easier and more pleasurable than the productive activity, which tends to feel like hard work.

More often, it is about emotional discomfort and not laziness. Tasks can feel overwhelming, uncertain, boring, or effortful, and our attention naturally moves away from those feelings toward something more immediately rewarding or familiar.

Many procrastination behaviours come down to a simple idea: it’s much easier to do the pleasurable and readily available thing (like scrolling on our phones) that gives us immediate satisfaction.

So when the mind is faced with either staying focused on something difficult or choosing an easy way out that feels rewarding in the moment, the choice becomes quite predictable: most of the time, it will go for the distraction.

Instead of trying to completely change this, we can try to work with it. This means recognising that the urge to avoid difficult tasks isn’t something we always need to fight directly. Instead, we can work with it by changing the environment around it, rather than relying on motivation alone.

What can we do to help with procrastination?

We can try to eliminate the option to engage in the pleasurable distractions and limit the choices to only the following two:

• staying bored (no phone, no scrolling, no procrastinating activity, but just sitting, lying down, staring at a wall)
• or doing the task

The reasoning behind this is very simple: after a short while, boredom often becomes more uncomfortable than the task itself. And at that point, the mind starts to shift. Doing the task is no longer the harder option and becomes the more appealing one.

The key part here is to limit access to our usual distractions and not give ourselves the “easy way out” (phones, internet, TV, etc.).

At first, this can feel quite uncomfortable. Many people are not used to sitting without stimulation, and it can create restlessness or the urge to quickly escape those uncomfortable feelings. This is usually the point where we would reach for a phone or another distraction. However, if we stay with it a little longer, something often begins to shift. Over time, we’re also training ourselves to sit with uncertainty and discomfort, which can be a really useful skill in everyday life.

In my experience, this has been an effective solution for many people. If you think that this may be useful, it could be worth trying it a few times and seeing how it goes for you.

When procrastination needs more support

An important note to make is that people are different, and this may not work for everyone. For some, procrastination is tied to anxiety, perfectionism, overwhelm, or low mood, and a different kind of support may be required.

For example, some people procrastinate because they have very high expectations of themselves, which makes the tasks feel more effortful and daunting. Others may worry that they do not have the necessary skills or abilities, and end up caught in rumination (overthinking) and self-doubt. Putting off things until the last minute could also be a learned pattern where the stress and pressure create a sense of urgency, which makes it easier to engage in action. There can also be a fear of change or stepping outside of what is comfortable and familiar. And sometimes, it is simply a lack of energy, which can be linked with low mood or depression.

In these situations, speaking to a professional might be useful. It could bring clarity to what’s going on and help you understand the reasons behind your procrastination. It may also highlight any self-critical thinking patterns or negative associations with taking action. From there, you can start to find strategies and practical ways that work for you, and move more towards action rather than avoidance.

References

Eastwood, J. D., Frischen, A., Fenske, M. J., & Smilek, D. (2012). The unengaged mind: Defining boredom in terms of attention. Perspectives on psychological science, 7(5), 482-495.

Rozental, A., Bennett, S., Forsström, D., Ebert, D. D., Shafran, R., Andersson, G., & Carlbring, P. (2018). Targeting procrastination using psychological treatments: A systematic review and meta-analysis. Frontiers in psychology, 9, 1588.

Sirois, F., & Pychyl, T. (2013). Procrastination and the priority of short‐term mood regulation: Consequences for future self. Social and personality psychology compass, 7(2), 115-127.

Steel, P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological bulletin, 133(1), 65.

Zhu, Y., Liu, J., Wang, Q., Huang, J., Li, X., & Liu, J. (2023). Examining the association between boredom proneness and bedtime procrastination among Chinese college students: a sequential mediation model with mobile phone addiction and negative emotions. Psychology research and behavior management, 4329-4340.