Habitual Procrastination Can Lead to Heart Problems, Study Suggests

Here’s the wake-up call you weren’t expecting: that “harmless” habit of putting things off might be quietly chipping away at your heart—literally.

According to a recent study led by psychologist Fuschia M. Sirois from Bishop’s University in Quebec, people who are prone to procrastination are at higher risk of developing cardiovascular disease and hypertension.

Not just stress.

Not just missed deadlines.

We’re talking actual, measurable damage to your body.

The research zeroed in on 980 adults, comparing those with heart conditions to those without.

After assessing procrastination levels using the General Procrastination Scale—a psychological tool that evaluates chronic delay behaviors—the link became clear: the more you procrastinate, the higher your risk for heart problems.

And this isn’t just about skipping leg day. It’s about a personality trait that’s both heritable and habit-forming, one that can alter your physiological stress levels and long-term health outcomes.

Think about it: the same mental loops that cause you to put off laundry might also be prompting your body to hold off on regulating your blood pressure.

That small delay?

It might be costing you more than time.

It’s Not Just a Bad Habit—It’s a Personality Trait

When most people think of procrastination, they picture a lack of motivation, laziness, or maybe just a preference for last-minute pressure.

But according to Sirois and her colleagues, procrastination isn’t just an irritating quirk—it’s a deeply rooted personality trait.

In fact, twin studies show that procrastination is about 46% heritable, meaning it’s partially built into your genetic makeup.

This research, published in the Journal of Behavioral Medicine, clarifies that procrastination is not the same as impulsivity, though they often occur together.

What’s more, procrastination—when defined as the tendency to delay necessary tasks, particularly those lacking immediate gratification—has long been linked to a host of short-term stress-related ailments, from headaches and insomnia to colds and digestive issues.

But what the Sirois study asked was something far more significant: Can procrastination cause real, lasting damage to the heart?

And the answer seems to be yes.

Here’s How They Proved It

To put their theory to the test, researchers enlisted 980 participants, categorized into two groups: one with hypertension or cardiovascular disease, and one with no known heart issues.

Each participant was asked to complete a series of assessments, including Lay’s General Procrastination Scale—a series of statements like:

“I’m continually saying I’ll do it tomorrow.”
“When preparing for a deadline, I waste time doing other things.”

These responses were then scored to evaluate how strongly each individual leaned toward trait-level procrastination.

The results?

Those who consistently scored high on procrastination were significantly more likely to be in the group with cardiovascular issues.

The researchers stopped short of saying procrastination causes heart disease.

But they made one thing clear: it’s not a harmless behavioral quirk. It’s a vulnerability factor—a psychological pattern that could predispose you to chronic illness if left unchecked.

What If Procrastination Isn’t the Symptom—But the Source?

Here’s where it gets contrarian.

We’ve been trained to view procrastination as a symptom—of depression, of anxiety, of burnout.

Something that shows up after the real issue takes hold. But this study turns that thinking on its head:
What if procrastination is the source of long-term stress and illness—not the result of it?

Think about the chain reaction:

You delay starting an exercise routine.
You put off a doctor’s appointment.
You skip meal prep and opt for fast food.
You avoid planning a vacation that could restore your mental health.
You let bills stack up, relationships strain, tasks pile high.

Each micro-delay adds tension.

That tension becomes chronic stress.

And chronic stress is a well-established risk factor for heart disease, high blood pressure, and systemic inflammation.

As Melissa Dahl at NYMag put it:

“People who are habitual procrastinators may be likely to put off dreary chores like exercising or eating healthily… and when they do eventually complete tasks, it’s under more stress, having given themselves less time to finish.”

This means procrastination isn’t just a time thief.

It’s a health saboteur.

The Physiology Behind the Delay

When we procrastinate, we aren’t just delaying an action—we’re engaging in a psychological feedback loop with physiological consequences.

Here’s what happens inside your body:

You avoid a task (say, scheduling a check-up).
Your brain registers the delay as unresolved stress.
This activates your sympathetic nervous system, initiating the body’s “fight or flight” response.
That response releases cortisol—the stress hormone—which in short bursts is fine, but in chronic doses contributes to inflammation, hypertension, and arterial plaque build-up.

It’s not hard to see how this cycle—when repeated over years—could wear down your cardiovascular system.

The irony?

By delaying something to avoid discomfort, you’re amplifying long-term discomfort on a biological level.

The Sneaky Cost of “Later” Thinking

Procrastination often masquerades as self-preservation: “I’ll tackle this when I’m in a better headspace.”

But the cost of putting things off builds interest—like a credit card you forgot to cancel.

That “I’ll do it later” approach becomes:

Skipped workouts → Poor fitness → Higher BP
Unmanaged stress → Emotional eating → Poor cardiovascular health
Avoiding routine check-ups → Missed diagnoses
Delaying financial planning → Economic stress → Chronic strain

Even leisure time is affected.

People who procrastinate often struggle to relax because they’re haunted by undone tasks.

That means even rest becomes non-restorative, fueling more stress, more guilt, and yes—more procrastination.

It’s a self-feeding loop.

Is There a Cure for Chronic Delay?

So, what’s the antidote?

According to researchers, the first step is recognizing procrastination as a health issue—not just a productivity quirk.

It needs to be addressed with the same seriousness as poor sleep or a sedentary lifestyle.

Some science-backed ways to break the cycle include:

1. Reframe the Task
Focus on immediate rewards, not long-term goals. Instead of “I should work out to avoid heart disease,” try “This walk will boost my mood today.”

2. Time Blocking & Micro-deadlines
Divide tasks into 10-minute chunks. You’re more likely to start—and once started, more likely to continue.

3. Address Emotional Triggers
Often, we delay not because a task is hard, but because it feels emotionally uncomfortable. Name the discomfort (“I’m afraid I’ll mess this up”) to diffuse its power.

4. Practice Self-Compassion
Procrastinators often beat themselves up, which only increases shame and further delay. Instead, adopt a mindset of curiosity: “Why am I avoiding this?” vs. “I suck at life.”

5. Get Professional Support
For chronic procrastinators, Cognitive Behavioral Therapy (CBT) has shown strong results, especially in reducing avoidance behavior and tackling underlying anxiety or perfectionism.

It’s Time to Take Procrastination Seriously

The takeaway from this study is both startling and empowering:
Your everyday habits—even the invisible ones like procrastination—are shaping your body’s future.

We often talk about wellness in terms of exercise, sleep, and diet, but psychological patterns like chronic delay deserve just as much attention.

They don’t just affect how much you get done.

They affect your stress load, your inflammation levels, your blood pressure, and your risk of heart disease.

So the next time you hear that inner voice whisper, “You can do it later,” remember this:

Later might be too late.

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