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Does procrastination cause stress?

Short answer: They feed each other. Procrastinators report higher stress, especially as deadlines approach, and a 2023 study of 3,525 students found more procrastination predicted more stress, anxiety and depression symptoms nine months later. Stress, in turn, makes unpleasant tasks feel worse, which makes delay more tempting.[1][2][3]

By Seth Richardson, Founder of ProcrastiGauge · Last reviewed 24 October 2026 · Based on published research (sources below)

Key facts

  • Semester study: less stress early, more stress late in term
  • Swedish cohort: more procrastination, more stress symptoms 9 months later
  • Self-compassion: helps explain the link between procrastination and stress

The details

In a semester-long study, procrastinators felt less stressed than others early in the term but more stressed near the end. Delay swaps a little stress now for more stress later.

Research on self-compassion suggests part of that stress comes from how harshly procrastinators judge themselves. Being kinder to yourself after a delay is linked with lower stress.

To break the cycle, make the task smaller, plan when you will start, and keep track of your mood along with your work. ProcrastiGauge records both in one short nightly check-in, so you can see whether starting earlier makes your days feel better.

Limits of the evidence. These studies are observational. They support a two-way link, but cannot fully separate cause and effect.
How ProcrastiGauge helps. ProcrastiGauge asks about your mood and wellbeing along with your work every day, so you can see how procrastination and stress move together for you. Try ProcrastiGauge free for 7 days.

Try ProcrastiGauge free for 7 days

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Related questions

Sources

  1. Tice, D. M., & Baumeister, R. F. (1997). Longitudinal study of procrastination, performance, stress, and health: The costs and benefits of dawdling. Psychological Science, 8(6), 454-458. https://doi.org/10.1111/j.1467-9280.1997.tb00460.xTwo longitudinal studies of university students over a semester.
  2. Johansson, F., Rozental, A., Edlund, K., Côté, P., Sundberg, T., Onell, C., Rudman, A., & Skillgate, E. (2023). Associations between procrastination and subsequent health outcomes among university students in Sweden. JAMA Network Open, 6(1), e2249346. https://doi.org/10.1001/jamanetworkopen.2022.49346Cohort study of 3,525 students from 8 Swedish universities, followed up 9 months later.
  3. Sirois, F. M. (2014). Procrastination and stress: Exploring the role of self-compassion. Self and Identity, 13(2), 128-145. https://doi.org/10.1080/15298868.2013.763404Four samples: three of undergraduates and one of community adults (768 people in total).