The Mel Robbins Podcast

How to Stop Procrastinating, According to the World’s Leading Expert (It’s Not What You Think)

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — Are you always the one who is late for everything? Do you find yourself procrastinating, no matter how hard you try to stay focused? Does managing your time to get everything done feel impossible? Mel sits down with THE world’s leading researcher on procrastination. Dr. Joseph Ferrari is a distinguished Professor of Psychology at DePaul University in Chicago, where he has spent nearly three decades researching with colleagues around the world about why we procrastinate. Today, he’s sharing those surprising findings with you. Topics discussed include: How research defines procrastination (it’s not what you think) Why procrastination is an epidemic How procrastinators see the world The difference between someone who procrastinates and a procrastinator Signs you may be a chronic procrastinator How the Premack Principle helps you get stuff done The REAL reason you procrastinate Why “social esteem” is so important to procrastinators The ONE word that can change how you think about yourself A powerful strategy to use when you feel stuck The link between procrastination and perfectionism The difference between an excuse and a legitimate reason How to deal with procrastinators in your life You can purchase Dr. Ferrari’s latest book, Still Procrastinating, here: https://shorturl.at/aJPR0 Follow The Mel Robbins Podcast Instagram: https://www.instagram.com/themelrobbinspodcast/ I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode. In this episode: 00:00 Intro 04:28 How Dr. Ferrari defines procrastination, according to research. 05:51 The difference between someone who procrastinates and a procrastinator. 06:51 Procrastinators always have an excuse. 08:29 The signs you are a chronic procrastinator. 16:11 Are procrastinators afraid of failure? 19:49 What our culture should do differently so it doesn’t reinforce procrastination. 22:22 How the Premack Principle helps you get stuff done. 25:31 The real reason you procrastinate. 27:52 This ONE word that will change how you think about yourself. 30:18 Try this strategy if you’re feeling stuck. 32:14 The link between procrastination and perfectionism. 33:30 Step 1 when you feel overwhelmed. 36:04 Do this when you can’t get yourself moving. 39:19 How you deal with a procrastinator in your life. #procrastination #procrastinating #perfectionism #productivity — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah

Mel RobbinshostDr. Joseph Ferrariguest

Dec 11, 202342mWatch on YouTube ↗

WHAT IT’S REALLY ABOUT

World’s Top Procrastination Expert Exposes Myths And Teaches Real Change

Mel Robbins interviews Dr. Joseph Ferrari, a leading psychologist on procrastination, to clarify what procrastination really is and how to overcome it. Ferrari distinguishes everyday delaying from true, chronic procrastination and defines it as the intentional, irrational delay of tasks that blocks goals and causes distress. He explains that procrastination is not about time management or genetics, but a learned, maladaptive coping style rooted in protecting self‑image, perfectionism, and avoiding failure. The conversation offers research-backed strategies—like cognitive-behavioral approaches, reward structuring, public commitments, and breaking tasks into smaller “trees”—while emphasizing that change is possible and self‑criticism is counterproductive.

IDEAS WORTH REMEMBERING

5 ideas

Procrastination is intentional, irrational delay that blocks your goals.

Ferrari defines procrastination as purposefully putting off a needed task even though you know it’s irrational and it will hurt your progress; this makes it a maladaptive lifestyle choice, not mere scheduling inconvenience.

Most people procrastinate sometimes, but only about 20% are chronic procrastinators.

Chronic procrastination shows up consistently across time and life domains (work, home, relationships, bills, logistics), not just on one hated task, and this group is more common than depression or alcoholism.

Time management systems are largely ineffective for true procrastinators.

Meta-analyses show that time management is the least effective intervention; what actually helps is cognitive behavioral therapy (CBT) that changes how you think and act, rather than how you schedule.

Procrastination is learned, not genetic—so it can be unlearned.

Ferrari stresses there is no “procrastination gene”; habits and modeled behavior (often from parents) teach procrastination, which means with effort and the right strategies, you can change those patterns.

The “I work best under pressure” story is a harmful myth.

Lab studies show last-minute workers make more errors and accomplish less, even though they believe they performed better; the pressure gives a thrill but not better results.

WORDS WORTH SAVING

5 quotes

Procrastination is the intentional delay of a target task that is irrational and prevents you from reaching your goal.

— Dr. Joseph Ferrari

Everybody procrastinates, but not everyone is a procrastinator.

— Dr. Joseph Ferrari

You learned to be a procrastinator, so you can unlearn it.

— Dr. Joseph Ferrari

The least effective technique, the technique that will not work with procrastinators, is time management.

— Dr. Joseph Ferrari

I procrastinated doesn’t mean I have to be a procrastinator.

— Dr. Joseph Ferrari

Defining procrastination vs. normal delay or ponderingChronic procrastination prevalence and global natureProcrastination as learned behavior, not genetics or time managementPsychological drivers: fear of failure, social esteem, perfectionism, excusesTypes of procrastination: behavioral vs. decisional (indecisive)Why time management fails and why CBT-based approaches workPractical strategies: Premack principle, public posting, breaking tasks down, self-compassion

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