Procrastination: How Qur’anic Psychological Constructs Provide Hope

– Dr Ayesha Alvi
Group Head, Islamic Perspectives in Bioethics Centre for Study and Research (CSR), New Delhi

Does This Sound Hauntingly Familiar?

When I sat down to write this paper, I kept picturing several faces – perhaps yours is one of them. Young people everywhere, bright and capable are constantly tussling with an invisible force field of perpetual distraction at a valuable cost: our attention spans and real-world connections.

On the whole, it’s not surprising that so many of us feel trapped in this loop that normally unfolds somewhat like this: initially, Delay (I’ll start after this one video…), then fell prey to crushing Distractions only to realise (How is it suddenly 2 AM? Where has the time gone?), which inevitably resulted in feeling of Guilt (Why can’t I just do that?) over our choices. And then, we go through this cycle over and over again. It’s exhausting, demoralising, and frustratingly common. The constant buzz of the digital world has made sustained focus feel like swimming against a raging current.

This isn’t just a collection of individual struggles or their lazy moments rather what we see is nothing short of a silent epidemic sweeping through our generation. This is what we like to call “Procrastination Spiral”.

What is Procrastination?

Procrastination is an act of delaying or avoiding tasks, despite understanding the value and urgency of it. It typically begins with a simple, yet unnoticeable thought like, “I’ll do it or take care of it later.” But instead of starting, these people usually engage themselves in various trivial matters like scheduling unimportant matters, scrolling through their phones, or just convincing themselves the task ahead demands much more time, energy, efforts or perfect conditions than they have right then to complete it. What is more important to understand is that this behaviour is simply not just about personal time-management issue; rather, it is rooted more in emotion-based choices such as just wanting everything to be perfect (perfectionism), feeling bogged down, fearing failure, or being afraid of what succeeding might demand next rather than being simply lazy. While they get temporary comfort, that saps their potential, leaving behind a trail of anxiety, guilt, and a nagging question: “Why did I let this happen”?

Currently, we are living in a world of incessant notifications and alerts buzzing along with constant influx of entertainment (group chats, trending reels, memes, online games…) that relentlessly lit up our screen even well before our feet touched the floor in the morning.

Pessimistically, this endless array of gratifying content is just a click away; for instance, one click offering laughter, the next life update, and the third a motivational quote – each one vying for attention, pulling focus in thousands of directions. Every ping is a small reminder that there’s something new to check. Sometimes we sat down to check only notification but end up wasting hours scrolling through trending reels or funny stories especially designed to distract us. Apps like TikTok, Snapchat, Instagram are all built to keep us hooked, feeding endless content that makes it hard to focus on anything meaningful. All of these platforms have proven themselves as the principal factor for distracting youths, enticing them towards escapism and disengagement even when the stakes are high and the to-do list is long and significant.

Initially, though, plunging into this virtual world seemed to be a small relief from the hectic schedules of every age-group, but in truth it becomes a digital loop that’s hard to break free from. In fact, they have knowingly or unknowingly woven themselves so intricately and strongly into our lives, capturing attention and consuming hours that were once dedicated to deliberate and purposeful action. Instead of beginning the day with a purposeful work, planning and focusing on task, youths today are preferring to scroll through social media, convincing themselves, “I’ll start in 10 minutes.” However, that 10-minutes silently turns into hours… the cycle continues, and the sense of guilt quite often descends like the mist over a peaceful morning. This whole scenario is just a glimpse of a growing trend that is commonly prevailing in countless homes, classrooms and other public domains where people’s gazes become fixed on their digital devices while thumb scrolling endlessly a virtual-real universe.

So, at first, what begins as harmless occasional entertainment – a brief scroll, a quick video or a momentary digital escape, subtly evolves into something far more pervasive, constant companion and into a deep-seated habit of escapism or avoidance. It’s not a sudden plunge but a silent eroding action. Tasks get postponed, goals are pushed aside, and the habits of procrastination quietly takes the root. What matters most is, the underlying shift isn’t driven by the lack of ambition – it’s the startling noise of a world that is rarely allowing the young mind to be still and focused. The struggle has now evolved further and shifted the contention from the dichotomy of discipline vs. time management, tactics best suited for quieter age, to now battling against instant gratification and fleeting attention spans. As a result, the distinction between productivity and distraction has become indistinct, not because of inherent laziness but due to an irreplaceable barrage of stimuli. Youths aren’t disengaged – they’re overstimulated and are somewhere between the allure of endless content and the pressure of expectations, and in that space, procrastination has found fertile ground to grow.

So, the true challenge today isn’t just about staying focused, it’s also about remembering what one was meant to focus on in the first place. Another layer which is serving to intensify the anxiety, and fuelling the procrastination cycle, is the pressure to perform academically, stay socially engaged, maintain a meticulously curated flawless digital persona, and juggling the everyday responsibilities. All this relentless confluence of expectations creates a perfect storm for a quiet epidemic where procrastination isn’t just a bad habit anymore; in fact, it’s rapidly becoming a defining behaviour of today’s youth. It’s a behaviour we all recognise it, but very few openly talk about it. It is hiding behind casual jokes and memes that are “relatable” but it is slowly chipping away potential, self-confidence, and mental well-being.

Science backs this up. Several research studies reveal that our constant and repeated indulgence in social media feeds and rapid-fire content isn’t just using our brains; it’s actively rewiring them. They train our neural pathways to crave that quick dopamine hit, the likes, the notifications, the viral clips creating a powerful addiction to immediate gratification. Think of it like mental fast food: satisfying in the moment, but leaving you malnourished for the real feast of long-term goals.

And that’s where the crunch hits. The things that truly matter like exam prep, crafting perfect job application, even dedicating quiet time for self-reflection, prayers or reading demand the opposite fuel. They require patience, deep focus, discipline, and the ability to sit with discomfort. It’s more like running a marathon than sprinting.

Key Reasons Behind Digital Obsession and the Rise of Procrastinations

If we want to comprehend and dissect the reason behind digital obsession that’s in reality fastening so many young people today, leading to the development of procrastination behaviour, then we need to look at it from powerful Psycho-social forces at play. Global research consistently points to the involvement of various interconnected factors that contribute to this mania. At the forefront is the instant access to information digital media is offering, which makes learning or finding anything as easy as just a click away. But it doesn’t stop here; this is further noted to be intensified by the inherent desire for social validation through likes and comments. In fact, for many, there is an emotional investment, thinking that the more online visibility one has, the better his or her social standing is. Another strong driver is the “fear of missing out” (FOMO). Observing their peers constantly post exciting content (events, achievements, or lifestyle experiences) subtly triggers that feeling of lagging behind if they are not engaged online. Gradually, this vicious cycle compels them to prioritise the digital space over numerous other significant pursuits, resulting in a relentless battle against various distractions that constantly loom around them. And lastly, the convenience of doing almost everything online, from shopping, booking tickets, to working from home, has made the digital world a central part of everyday life.

Identifying Procrastination: Key Diagnostic Approaches

Figuring out why someone procrastinates isn’t always straightforward. It often involves taking a closer look at their habits, what motivates them, and how they emotionally respond to tasks. Therapists usually use various standardised assessment tools, like the Procrastination Assessment Scale for Students (PASS) or the General Procrastination Scale (GPS), to determine how severe the procrastination is, since this assessment will guide whether someone might benefit from self-help strategies or needs professional therapy especially if it’s a chronic or deeply impacting problem. Additionally, they may also consider possible co-existing mental health illnesses, such as anxiety, depression, or ADHD which can either intensify condition or even contribute to its onset. Moreover, therapists might utilise the “Big Five” personality traits assessment tool, which assess Openness, Conscientiousness, Extraversion, Agreeableness, and Neuroticism (often summarised by the acronym OCEAN) to gain a deeper understanding of a patient’s procrastination tendencies. This framework helps identify individual variations in procrastination tendencies. For example, individuals scoring low on Conscientiousness scale are tend to be disorganised, impulsive, and lack discipline. Conversely, those with high Neuroticism scores often experience more negative emotions like anxiety, fear, and mood swings etc., making them more prone to procrastination as they tend avoid tasks that provoke discomfort. Understanding these traits allows therapists to personalise treatment like teaching emotional regulation for highly neurotic individuals or time management skills for those who are struggling with conscientiousness. Typically, therapists prefer to combine these personality-focussed interventions with cognitive-behavioural therapy (CBT) and goal-setting practices to help clients improve their relationship with procrastination, instilling resilience and more productive habits.

Characteristics of Procrastination Behaviour

Procrastination is a complex psycho-sociological trap, not a personal weakness or character flaw. Recognising its traits is the first step to disrupting the cycle of “Delay, Distraction and Guilt” and is the only exit to break free from the loop of stress and unfinished work. Here are its key characteristic features:

1. The “Intention-Action Gap”: The procrastinators deliberately choose to postpone starting a task they are supposed to do, even while knowing that it’s important or urgent. So, there is a significant disconnect between what the person intends to do (start the task) and what they actually do (avoid it). So, the time and efforts are spent on activities that are:

• Less Important: Doing easier, lower-priority tasks (like cleaning instead of writing a report).
• More Pleasurable: Engaging in distracting activities (social media, games, TV).
• Trivial: Focusing on insignificant details or unrelated busywork.

2. Avoidance & Escape: One of the core features of procrastinators is avoidance behaviour, where they prefer to avoid something unpleasant associated with the task to escape discomfort. These include:

• Negative Emotions: procrastinators frequently experience a range of negative emotions, such as fear of failure, fear of not being able to uphold success, fear of not meeting high standards (perfectionism), feelings of anxiety, being overwhelmed, boredom, resentment, and insecurity.
• Task Difficulty: when a task is perceived as complex, ambiguous, or demanding excessive efforts, avoidance becomes a coping mechanism.

3. Illusion of “Active” and “Last minute rush”: Many procrastinators use a well-worn phrase that serves as shield: they “work better under pressure, or best ideas come at the eleventh hour”. On the surface it sounds confident and strategic but research tells a different story, suggesting this as a clever justification for avoidance or delay. The truth? While looming pressure might force action, the chronic delay itself is detrimental to well-being and often results in suboptimal outcomes compared to planned efforts.
4. Temporal Displacement (“Present Bias”): Prioritising immediate mood repair (feeling better now by avoiding discomfort) over future rewards or consequences. To them negative impact of delay feels distant and abstract; so, they choose snacking, scrolling or spacing out over taking action.
5. Self-Defeating Cycle: Despite knowing the delay will likely cause stress, poorer performance, or other negative outcomes, the procrastinator still delays.
6. Cognitive Bias: Procrastinators often engage in unconstructive thinking patterns that seems logical for a moment but quietly sabotages progress, such as:

• Overestimation of Future Motivation: “I’ll feel more like doing it tomorrow/next week.”
• Underestimation of Time Needed: “It won’t take me that long; I can start it later.”
• Minimisation of Consequences: “It’s not that big a deal if I’m a little late.”
• Perfectionism: “If I can’t do it perfectly right now, I shouldn’t start at all.”
• Catastrophising: “If I try and mess it up, it will be a disaster.”

But here’s the thing: recognising the enemy is the first step towards fighting back. Understanding why our brains crave distraction helps us to develop effective strategies. It’s not a matter of sheer failure of willpower; it’s about our surrounding that is constantly pulling us. However, there is “good news”? Brains that have undergone training can be retrained thanks to our “Neuroplasticity”. One can rebuild focus, reclaim time, and break free from the “Delay-Distraction-Guilt cycle”.

So, to begin our understanding of this crucial issue, let’s explore what neuroscience and psychology tell us about procrastination and the habit-rewiring process. And what guidance Islam provides regarding discipline, mindfulness, and the true value of time and focus.

Understanding Procrastination from Neuro, Psycho and Religious Perspectives

Procrastination, an act of delaying or postponing tasks, is a widespread behavioural phenomenon that has been the subject of much psychological study and religious contemplation. This phenomenology is deeply intertwined with certain traits like escapism, avoidance, and perfectionism, forming a self-reinforcing vicious cycle of delay. Studies show that the longer a person engages with algorithm curated digital content showcasing idealised lives and outstanding achievements, the more powerful often unconscious comparator comparison creates perfectionism, where youths constantly compare their self-worth against the idealised images (flawless bodies, perfect academic records, entrepreneurial success at 20’s or 30’s etc.) and feel inadequate in real life when they inevitably fall short of not meeting the exaggerated ideals established. This, in turn, leads to avoidance behaviour i.e., delaying tasks or responsibilities out of fear of failure or fear of not meeting high expectations. In this way social media platforms that breed perfectionism proffer an easiest escape route (escapism), allowing users to numb discomfort through endless scrolling, gaming, or streaming. These are not merely verbal discussion; they are rather backed by several national and international research studies published in various journals of repute.

With this understanding, if we look at the empirical research studies recently conducted in India, it explicitly affirms how the excessive use of social media is not only influencing the cognitive capacities of younger generation rather pushing them in an unrecognised way into procrastination spiral; e.g., a study published in the Indian Journal of Psychiatry by Srivasta and Kumar in 2024, reported a strong correlation between internet addiction, academic procrastination, poor concentration, and elevated stress levels among Indian school students. This research is more than just statistics; it’s a snapshot of a generation contending with the unforeseen psychological consequences of the digital age within a high-pressure academic system. They identified a circlet wherein internet addiction fuels procrastination. Procrastination shatters concentration and breeds stress, and stress drives students back into the digital escape, a loop that incurs serious academic and mental health repercussions. This is not just a transient phase; it’s a documented crisis impacting cognitive function, emotional well-being, and future prospects. What is particularly more concerning is that correlation reported by Srivastava and Kumar is not an isolated study; in fact, there are several studies from India and other international researcher scholars corroborate their findings alike. Ananya Roy from Dept. of Psychology, Amity University, as an example, published a study on how Instagram addiction is inciting procrastination behaviour among Indian college students. The study identifies lack of self-control, emotional disengagement, and escapism as significant determinants and strong predictor of procrastination conduct among these students. Going by that stand, if we glance at global data, then quite surprisingly all these findings resonate well with worldwide trends. Yet, they take on a sharper edge in our country as academic performance is customarily tightly tied to self-worth and familial expectations.

Adding to this picture, a national survey by the Internet and Mobile Association of India (IAMAI) revealed that Indian adolescents aged 13-19 spend an average of 3-5 hours daily online, with 1 in 4 reporting that this habit negatively affects their study and sleep routines. What’s concerning is not just the time spent online, but the normalisation of this behaviour. As this digital lifestyle becomes new lifestyle standard, we risk raising a generation entering adulthood that struggles emotional regulation, distorted expectations of success, and weakened self-discipline – challenges that undermine both academic and long-term professional resilience.

This behaviour is increasingly recognised by mental health professionals and psychologists not as mere laziness but as neurobehavioral loop driven by modern technology. It is recognised as a complex interplay of neurobiological factors (Dopamine-driven feedback loops, attentional hijacking), psychological elements (Perfectionism, fear of failure, anxiety, low self-efficacy), and a lack of optimum spiritual resilience (self-worth beyond worldly achievement, and inner discipline that transcends fleeting impulses).

At the neurobiological level, procrastination behaviour is intricately linked with two crucial areas of brain; amygdala and prefrontal cortex. The amygdala, part of our limbic system is basically our brain’s “emotion and survival control” centre. It is a small “Almond-shaped” region present deep inside the brain that manages feelings (like fear, joy, or anger), memories, and basic instincts (like hunger or the urge to avoid danger). Meanwhile, the prefrontal cortex situated at the front part of the brain area is tasked with logical reasoning, future planning and self-discipline. These two areas are considered to be complimentarily opposite often in conflict especially at functional level but analysed to be incredibly effective when coordinated well. However, it is noted that in individuals who procrastinate, limbic system driven by immediate gratification strongly overrides the rational planning and self-control capacity of prefrontal cortex. This tendency makes them prioritise short-term pleasures over long-term goals (emotions taking charge over rational thoughts) such as scrolling social media is preferred to planning and dedicating time to work hard for future benefits.

A considerable amount of research has been carried out globally to study correlation between procrastination behaviour and changes in brain activity if any, for example, studies using brain imaging techniques like MRI scans have revealed that individuals who use social media compulsively show increased activity in their amygdala region. That means the emotional part of the brain becomes more hyper responsive, sensitive to stress, boredom, and social comparisons like seeing someone’s perfect vacation trip or relationship might instantly trigger feelings of insecurity or sadness. That’s the instant response of amygdala. However, what is more worrying is that, this is not the end of story. As the amygdala remains hyperactive and dominant for a longer period, the prefrontal cortex, which governs rational thinking starts to lose its control subtly. This shift makes it easier to react emotionally and harder to think clearly. That’s why even after knowing that they should study, sleep, or need to work, many still mindlessly open Instagram or YouTube for “just five minutes” and suddenly hours have gone by.

What is more shocking is that these brain changes are very similar to what scientists observed in people addicted to alcohol or gambling. Their decision-making circuits are altered in such a way that it becomes extremely difficult for them to say ‘no’ even when they want to. This happens because their brain is potentially trained in seeking instant pleasure instead of adapting balancing approach. The more we feed the amygdala with constant stimulation, the more it craves. Over time, this imbalance makes it easier to chase quick pleasures and harder to focus on future goals. The outcome? People procrastinate more and get stressed out only to scroll more for quick relief, and then feel guilty. It’s not a matter of lacking willpower; it’s because their brain has been rewired.

Quite analogous to the above observation, Dr. Erhan Genç and his team in 2018, also demonstrated that procrastinators tend to have weaker control over their amygdala and prefrontal cortex functionality (emotional regulation and decision-making). This weakness makes it harder for them to handle negative emotions and also makes it more challenging to overcome their initial reluctance to start a task. They publish these findings in the journal “Psychological Science”.

In line with this concept, another compelling research study led by Dr. Piers Steel, one of the leading authorities on procrastination, provides deeper insights into the psychological underpinnings of this behaviour. His work points out that procrastinators’ craving for instant gratification is much stronger and impulsive as compared to those who are typically more self-disciplined and focused on long-term goals. Dr. Steel describes this tendency as similar to brain’s “gut reaction” approach, which signifies impulsive responses without much contemplation. This means that procrastinators have tendency to be more easily swayed by short-term pleasure or relief, choosing for immediate distractions to avoid the stress associated with their tasks especially those that require sustained efforts or focus.

So, what does all this actually mean to us? Essentially, our brain is a highly adaptable organ, a quality commonly known as neuroplasticity; this means they can be conditioned or shaped by various factors, including schooling, emotion, surroundings, technology, or screen exposure, etc. These factors over time influence how we feel, think, respond and even build habits like procrastination or discipline. For example, constantly reflecting on religious teachings can shape the mind strong in one’s belief system while offering prayers regularly helps discipline the mind to focus.

With this understanding, social media isn’t inherently ‘bad,’ but constant exposure is changing the way our brains manage emotions, impulsivity, decision-making, etc., making us more impulsive and less thoughtful much like with alcohol or gambling addiction.

From a psychological standpoint, procrastination is often viewed as not merely laziness or listlessness rather it is casted as a self-regulation breakdown phenomenon. This means that procrastinators essentially struggle to efficiently manage their time, emotions, pressures, or impulses. They tend to experience high level of stress and guilt, yet paradoxically, these feelings seldomly propel them to action. Instead, these feelings worsen their tendency to take up the task, creating a vicious cycle where sufferers delay tasks to escape negative feelings, only to face them more intensely later.

Over the years, psychologists have identified several triggers that cause procrastination. These triggers help them develop various theories to explain why people procrastinate. One of the most prominent is the theory of temporal discounting. This theory suggests that procrastinators tend to prioritise instant rewards over long-term benefits. It explains why the tasks with distant deadlines like writing an article or working on long term projects are typically delayed till the very last hour.

Apart from “Temporal Discounting” other psychological factors that often go unnoticed such as “Perfectionism” or “Emotional dysregulation” are also key variables that provoke anxiety or discomfort in many people out of fear that they won’t be able to execute the task flawlessly. So, they choose to delay the task entirely. It’s a classic case of “if I can’t do it flawlessly, I won’t do it at all.”

A recent study backs this up. In 2023, I. Subashkevych conducted a survey among students to find out the triggers. Surprisingly, they found that a staggering 76% identified academic perfectionism as a primary driver of procrastination in them. “It’s not that I don’t want to start,” one student said in the study. “It’s that I’m scared I’ll mess it up before I even begin.” These students didn’t lack motivation, they are subjugated by the pressure to meet unrealistically high expectations.

From a religious stance, procrastination attitude is seen as diametrically opposed to the Islamic standpoint first on growth through efforts, not perfection, and secondly the significance and mindfulness of value of time. The faith teaches that deferring tasks, such as daily prayers or personal goals, might lead one to squander essential life opportunities related to personality development and divine accountability. This concept is strongly reinforced by both the Qur’an and hadiths; for instance, prophet Muhammad ﷺ always advised believers to recognise the importance of time, health and resources and avoid procrastination by emphasising that “take the advantage of five before five: your youth before old age, health before sickness, wealth before poverty, free time before busyness, and life before death” (Sunan Ibn Majah).

Mitigating Procrastination: Decoding and Dealing with Procrastination Using Qur’anic Cognitive Constructs

Appraising Qur’anic verses with psychological theories of procrastination offers a unique blend to explore how spiritual guidance can complement modern psychological understanding. From a Qur’anic perspective, reflecting on the transient nature of time and the accountability of one’s actions can provide the motivation to act promptly, incorporating regular Salah, Dhikr (remembrance of Allah) and Dua’a (prayer) can help align one’s intentions with actions, fostering a sense of responsibility and urgency.

This approach can alleviate the pressure to attain “perfect” outcomes, and encourages acceptance and personal growth instead of being stuck in that all-or-nothing mindset.

1. Temporal Discounting:

Temporal discounting is a cognitive phenomenon whereby people tend to value immediate rewards more highly over those that are futuristic or long-term. It explains why people often focus on projects that give them immediate gratification rather than those that guarantee reward in future. For example, resisting the temptation to eat entire pizza or cake despite knowing that it will wreck their diet plan, or spending money on other forms of immediate gratification rather than saving it for an unforeseen event. It is because the gratification one gets from immediate indulgences is readily accessible, whereas the benefits of healthy choices or saving money are apparently perceived to come only much later.

However, when we view this conduct in the light of Islamic teachings, it is evident that this concept of temporal discounting fundamentally contradicts the Qur’an-inspired life; for instance, verses 38-42 of Surah An-Najm eloquently challenge the core of this mindset by urging believers to make efforts today and reflect on the consequences of neglecting it.

اَلَّا تَزِرُ وَازِرَةٌ وِّزۡرَ اُخۡرٰىۙ‏

وَاَنۡ لَّيۡسَ لِلۡاِنۡسَانِ اِلَّا مَا سَعٰىۙ‏

وَاَنَّ سَعۡيَهٗ سَوۡفَ يُرٰى

الۡجَزَآءَ الۡاَوۡفٰىۙ‏

َاَنَّ اِلٰى رَبِّكَ الۡمُنۡتَهٰىۙ‏

The verses articulate concepts of personal responsibility, accountability and the promise of future rewards, advocating for a perspective that favours long-term well-being over transient worldly desires or gratifications. For example, verses 38 and 39 of Surah An-Najm discuss the importance of personal responsibility in Islam by stating that each individual is accountable for their own burdens. They act as a powerful reminder that no true believers can rely solely on external factors or others when it comes to achieving long-term goals. This sense of self-agency is crucial in overcoming temporal discounting, as it empowers individuals to make conscious choices that align with their aspirations rather than succumbing to fleeting temptations.

اَلَّا تَزِرُ وَازِرَةٌ وِّزۡرَ اُخۡرٰىۙ‏

(Surah An-Najm 53:38) That no bearer of a burden shall bear the burden of another,

وَاَنۡ لَّيۡسَ لِلۡاِنۡسَانِ اِلَّا مَا سَعٰىۙ‏

(Surah An-Najm 53:39) and that man shall have nothing but what he has striven for.

These verses not only highlight the importance of personal choices but also suggest that every individual is responsible for their deeds. It teaches that no reward is given without effort, and no result is earned without striving. Unlike the dopamine hits of social media, where satisfaction is easy and fleeting, the Qur’an teaches us that real outcomes require real work encompassing intellectual, emotional and physical wellbeing.

Temporal discounting tells us to value the moment; Allah tells us to value the effort that secures the eternal afterlife. In essence, the greater the struggle, the nobler the result. By holding this verse close to our hearts, one can be disciplined to resist shortcuts and commit to what truly matters.

وَاَنَّ سَعۡيَهٗ سَوۡفَ يُرٰى

(Surah An-Najm 53:40) and that (the result of) his striving shall soon be seen.

We sometimes despair when our efforts go unnoticed or no one claps for our quiet dedication. But Allah assures us that He sees all our efforts. This verse is a divine antidote for the people who give up long-term goals for quick pleasures because they believe their efforts may go unnoticed. But Allah tells us, “Your striving is recorded, preserved, and known.”

It teaches us to refrain from chasing instant fulfilment and instead aspire for eternal rewards, not due to its simplicity, but because Allah is watching, recording, and promising to recompense us.

ثُمَّ يُجۡزٰٮهُ الۡجَزَآءَ الۡاَوۡفٰىۙ‏

(Surah An-Najm 53:41) and that he shall then be fully recompensed.

This represents the promise of complete reward, not just partial or symbolic. In worldly terms, many strive for years only to be overlooked. However, this verse assures that every sincere effort will be fully rewarded, regardless of whether the world acknowledges it. This verse anchors us in planning long-term goals, reminding us that the benefits of patience, integrity, and worship are not always immediate, but they are guaranteed.

وَاَنَّ اِلٰى رَبِّكَ الۡمُنۡتَهٰىۙ‏

(Surah An-Najm 53:42) and that the final end is with your Lord.

Temporal discounting thrives in a world that forgets the akhirah. If this life is all there is, then why not indulge in present moment? But if one believes that the final return is to Allah, then every moment is a test, every choice is an investment.

This verse reorients us from the moment to the meeting with our Creator. It whispers to the believer: “This life is a bridge – build wisely.”

Another relevant concept for managing temporal discounting is trust in Allah (Tawakkul), while actively doing our part. This balanced approach motivated believers to take action and entrust the results to Allah. This mindset counters the paralysis that often accompanies procrastination, where fear of failure or uncertainty leads to inaction. The Qur’an encourages believers to be proactive and diligent:

وَقُلِ اعۡمَلُوۡا فَسَيَرَى اللّٰهُ عَمَلَكُمۡ وَرَسُوۡلُهٗ وَالۡمُؤۡمِنُوۡنَؕ وَسَتُرَدُّوۡنَ اِلٰى عٰلِمِ الۡغَيۡبِ وَالشَّهَادَةِ فَيُنَبِّئُكُمۡ بِمَا كُنۡتُمۡ تَعۡمَلُوۡنَۚ‏

“And tell them, (O Prophet): Keep working: Allah will behold your works and so will His Messenger and the believers; and you shall be brought back to Him Who knows that which is beyond the reach of perception and that which is within the reach of perception. He will then declare to you all that you have been doing. (Surah At-Tawbah 9:105).

This verse highlights the importance of taking responsibility for one’s actions and serves as a reminder that deeds, not intentions alone, are what count in the eyes of Allah the Almighty.

“ بَلۡ تُؤۡثِرُوۡنَ الۡحَيٰوةَ الدُّنۡيَا

No; but you prefer the present life,

وَالۡاٰخِرَةُ خَيۡرٌ وَّ اَبۡقٰىؕ‏

whereas the Hereafter is better and more enduring. (Surah Al-A’la 87:16-17)

This verse highlights the human tendency to prefer immediate, worldly pleasures to the lasting rewards of the Hereafter. It encourages believers to focus on the long-term benefits of their actions rather than the fleeting pleasures of the moment. Because the comforts and pleasures are far superior to all the blessings of the world in their quality, quantity and durability; second, that the world is transitory and the Hereafter everlasting.

Low Self-Efficacy and Fear of Failure

Low self-efficacy and a fear of failure are the two key factors frequently responsible for the development of procrastination.

Self-efficacy is all about believing your abilities to execute tasks and achieve goals. While Low self-efficacy is characterised by deep-seated self-doubt regarding their talents. This condition typically develops from a mix of personal experiences and external influences, including excessive use of social media. Several research studies show that social comparison can significantly hurt one’s self-confidence especially due to unrealistic expectations and standards that come from what I like to call the “reel effect”.

Many people believe that success depends solely on having high levels of inherent talent or putting extraordinary, unsustainable effort – resources they perceive themselves as lacking. Consequently, this belief can lead to crippling fear of failure, triggering significant emotional discomfort, anxiety, and distress. To avoid this painful experience and protect their fragile self-esteem, they instinctively tend to engage in avoidance behaviours. Instead of tackling challenging tasks, they often seek refuge in more comfortable, less demanding, or instantly gratifying distracting activities (like scrolling through social media).

Over time, this avoidance pattern solidifies into a habitual cycle of procrastination. The individual begins to associate effort and task engagement exclusively with stress and potential failure, rather than with opportunities for learning, growth, or accomplishment. Every time they avoid a task reinforces the original negative beliefs about their capabilities, deepening self-doubt and making procrastination the default response to challenging demands.

Islamic teachings present a profoundly inspiring framework to address low self-efficacy, encouraging believers to shift their focus from total self-reliance on personal abilities to:

1) trusting in Allah (Tawakkul) who is the ultimate source of power, success, and ease,

2) taking intentional purposeful action (Amal), and

3) focusing on continuous self-improvement (Tazkiyah al-Nafs).

Tawakkul: Islam underscores that human abilities grow through trials, efforts, and patience, not by striving for perceived perfection and that success ultimately comes from Allah, while efforts remain a personal responsibility. For example, verse 3 of Surah Al-Ahzab diligently talks about this mindset.

وَتَوَكَّلْ عَلَى ٱللَّهِ ۚ وَكَفَىٰ بِٱللَّهِ وَكِيلًۭا

“And put your trust in Allah. And sufficient is Allah as Disposer of affairs.” Surah Al-Ahzab (33:3)

This verse is not just a theological statement rather it is a strong psychological support. It reflects that even if one feels uncertain about their own abilities, Allah’s sufficiency fills in the gap between their efforts and the outcome. In other words, we don’t have to feel completely self-confident rather just need to be confident in Allah. This perspective shifts the focus from “I must be perfect” to “I must try my best sincerely.”

Similarly, the Prophet Muhammad ﷺ taught a balanced approach to action and reliance:

“If you were to rely upon Allah with the reliance, He is due, you would be given provision like the birds: they go out hungry in the morning and return full in the evening.” (Sunan At-Tirmidhi, 2344 – Hasan).

Notice the imagery: the birds do not sit in their nests waiting for food. They leave early, searching and striving. Their effort is real but so is their trust. This Hadith beautifully models the concept of self-efficacy rooted in Tawakkul: do your part, and trust Allah for the rest. Therefore, for someone struggling with self-doubt, this teaching reminds them that their effort matters, but their worth and success are not measured solely by their performance. Allah’s help covers where their strength ends.

Examples from the Seerah: Prophets Who Trusted Despite Uncertainty

When Prophet Musa stood before the Red Sea with Pharaoh’s army behind him, his people panicked and said, قَالَ اَصۡحٰبُ مُوۡسٰٓى اِنَّا لَمُدۡرَكُوۡنَ “We will surely be overtaken!” But what did he reply?

قَالَ كَلَّا ۚ اِنَّ مَعِىَ رَبِّىۡ سَيَهۡدِيۡنِ

“Certainly not. My Lord is with me; He will direct me.” (Surah Ash-Shu’ara 26:61-62)

He didn’t rely on his own power or capabilities rather he relied on Allah (tawakkul). And Allah opened a path through the sea.

Similarly, when the Prophet Muhammad ﷺ and Abu Bakr hid in the cave during the Hijrah, and the enemies were just steps away, Abu Bakr grew anxious. The Prophet ﷺ calmly said: اِذۡ يَقُوۡلُ لِصَاحِبِهٖ لَا تَحۡزَنۡ اِنَّ اللّٰهَ مَعَنَا ۚ Do not grieve; indeed, Allah is with us.” (Surah At-Tawbah 9:40). He did not deny the danger – but his trust in Allah gave him peace in the face of fear.

These are not just stories; they are blueprints for navigating self-doubt, fear, and limitation. Table below help consider how tawakkul practically addresses the inner narratives of low self-efficacy:

Amal (Intentional purposeful Action): The Prophet Muhammad ﷺ taught that Allah rewards sincere efforts, regardless of results: “Actions are judged by intentions…” (Sahih al-Bukhari, Hadith 1). This teaching can be a powerful anecdote to battle feelings of low self-efficacy, reducing the fear of “not being good enough” and motivating them to take the first step.

Another helpful Islamic practice of overcoming two major aspects of low self-efficacy, namely anxiety and self-doubt, is making dua’a (supplication) and engaging in dhikr (remembrance of Allah). For example, a well-known simple yet impactful Dua’a from the Prophet ﷺ is:

اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الْهَمِّ وَالْحُزْنِ وَالْعَجْزِ وَالْكَسَلِ وَالْجُبْنِ وَالْبُخْلِ وَضَلَعِ الدَّيْنِ وَغَلَبَةِ الرِّجَالِ

“O Allah, I seek refuge in You from anxiety, grief, from weakness and laziness, from miserliness and cowardice, from being overcome by debt and overpowered by other…” (Sahih Al-Bukhari 6369)

Likewise, the verse 129 from surah At-Tawbah can help instil a sense of inner peace and confidence.

“ لَاۤ اِلٰهَ اِلَّا هُوَ ؕ عَلَيۡهِ تَوَكَّلۡتُ ؕ وَهُوَ رَبُّ الۡعَرۡشِ الۡعَظِيۡمِ حَسۡبِىَ اللّٰهُ ۖ “

Allah is sufficient for me; there is no god but He. In Him I have put my trust. He is the Lord of the Mighty Throne, instils inner peace and confidence. (Surah At-Tawbah 9:129)

Moreover, the lives of Prophets especially Musa, Nuh, Ibrahim and Muhammad ﷺ demonstrate how, despite facing extreme resistance and personal challenges, they stayed committed to their missions. Their stories can inspire perseverance in the face of self-doubt.

Tazkiya Al-Nafs: In recent times, psychologists and academicians have championed the idea of a “growth mindset” – the belief that intelligence, abilities, and character can be developed over time through effort, learning, and perseverance. This mindset has revolutionised how we think about success and failure, transforming them from fixed judgments into stepping stones for personal growth.

But long before modern psychology gave this idea a name, Islamic teachings conveyed a remarkably similar concept through Tazkiyah – the purification and development of the self.

At its core, Tazkiyah al-Nafs is the process of nurturing the soul, refining one’s character, and constantly striving to become a better version of oneself. It is the heart of Islamic self-development, and it aligns powerfully with the idea that we are not static beings, but dynamic and mouldable, capable of change, growth, and elevation. For example, verse 9 of Surah Ash-Shams points to a process that depends on continuous effort and conscious action:

قَدۡ اَفۡلَحَ مَنۡ زَكّٰٮهَا He who purifies it will prosper (Surah Ash-Shams 91:9)

These verses reinforce personal agency and self-responsibility foundational to building self-efficacy. They also promote a positive self-perception that mitigates the low self-efficacy that leads to procrastination.

Lessons from The Seerah: The Prophet Muhammad ﷺ exemplified as ideal model for character development. His whole life is filled with examples of how he nurtured his companions’ heart, helping them rise above their flaws and weaknesses to become leaders, scholars, and models of faith.

One striking example is the transformation of Umar ibn Al-Khattab, who was once a fierce opponent of Islam but later became one of the most just and upright caliphs in Islamic history. The Prophet ﷺ never saw people through their worst moments; he believed in their potential for change, much like a teacher who recognise the untapped potential in a struggling student.

Perfectionism vs. Acceptance of Human Imperfection

Perfectionism is quite often a personality trait that involves setting certain very high standards, being overly critical of oneself, and having a constant drive for flawlessness. Although it is often viewed as a positive trait but when it starts to impact day-to-day activities and lower productivity, it indicates the presence of procrastination behaviour, as individuals fear they won’t be able to complete tasks perfectly. This fear of imperfection can result in avoiding tasks altogether, as the person who may prefer to doing nothing feels safer than doing something imperfect. Fear of failure creeps in like a shadow, “what if I mess up”? or “What if I’m not good enough”? And when someone doesn’t truly believe, they’re capable of accomplishing the task (low self-efficacy) then even accepting and starting the task appears pointless to them. So, they delay, not out of defiance, but out of self-doubt masked by busyness or distraction. Procrastination becomes a shield, not just from work, but from the fear of not being capable enough.

While perfectionism, fear of failure, and self-doubt often whisper, “You’re not enough,” the Qur’an gently reminds us otherwise. In Surah Al-Baqarah (2:286), Allah the Almighty says,

لَا يُكَلِّفُ اللّٰهُ نَفۡسًا اِلَّا وُسۡعَهَا ؕ لَهَا مَا كَسَبَتۡ وَعَلَيۡهَا مَا اكۡتَسَبَتۡ

“Allah does not lay a responsibility on anyone beyond his capacity.”

This divine teaching stands in stark contrast to the crippling self-talk that fuels procrastination. Where the mind fixates on self-imagined inadequacy, the verse affirms that all human is inherently equipped with the strength to handle the challenges they face in this worldly life.

Islam does not demand flawless perfection; rather it values intention and genuine effort. The Prophet Muhammad ﷺ said, “Actions are judged by intentions” (Sahih Al-Bukhari 1), reminding us that success lies not in unattainable perfection, but in sincere striving. While self-imposed pressure often causes us to delay out of fear of falling short, our faith teaches us that trying, despite flaws is already a form of success. So, where procrastination stems from doubt, Islam bolsters a mindset rooted in mercy, effort, and trust in Allah’s wisdom.

Emotional Dysregulation

Emotional dysregulation happens when our emotions feel too big, too sudden, or too hard to manage. It could be a wave of anxiety; when a deadline looms there comes a quick pang of sadness as we scroll past someone’s “seemingly perfect or successful” lives, or just an inner sense of restlessness that just won’t go away.

Social media, with its curated snapshots and constant comparisons, fuels this instability greatly. As a result, our brains are pulled in ten different directions, but deep down, our hearts still feel stuck.

For example, when someone needs to begin writing an essay or make a call to their parents but instead of starting that essay or making a call, they delay opting instead to scroll through their feeds. They convince themselves that they’ll do it “after a break,” but the break never really ends. Nevertheless, delaying and avoiding may bring short-term relief, but this relief is fleeting. Eventually, the delayed tasks grow heavier, stress intensifies, and guilt compounds, creating a cycle that deepens emotional distress: anxiety → escape → guilt → more anxiety.

But here Islam puts forward two profound alternatives to help break this cycle; Patience (Sabr) and Prayers (Salah). Islam does not ask us to suppress our struggles but invites us to face them through a spiritual lens, by pausing, praying, and trusting that Allah’s wisdom and timing are always better. In doing so, the emotional weight that fuels procrastination is lightened, not merely managed. This perspective doesn’t deny the reality of emotional struggle but rises above them with faith, grounding the soul in patience and purpose.

يٰٓاَيُّهَا الَّذِيۡنَ اٰمَنُوا اسۡتَعِيۡنُوۡا بِالصَّبۡرِ وَالصَّلٰوةِ ؕ

اِنَّ اللّٰهَ مَعَ الصّٰبِرِيۡنَ

‏Believers! Seek help in patience and in Prayer; Allah is with those that are patient. (Surah Al-Baqarah 2:153)

Or, in another beautiful reminder

وَاسۡتَعِيۡنُوۡا بِالصَّبۡرِ وَالصَّلٰوةِ ؕ وَاِنَّهَا لَكَبِيۡرَةٌ اِلَّا عَلَى الۡخٰشِعِيۡنَۙ‏

And resort to patience and Prayer for help. Truly Prayer is burdensome for all except the devout.

(Surah Al-Baqarah 2:45)

When we hear the word Sabr, we often think of moments enduring immense trial like loss, illness, hardship. But Sabr is not just about surviving suffering. It’s about building emotional endurance. It is the ability to stay calm when the heart is upset, to act with intention when the soul wants to flee with desire. The above two verses not only resonate with those in crisis but with anyone who feels emotionally upset, unmotivated, or lost. When we feel the urge to avoid a task, Sabr teaches us to pause, to breathe and to remind ourselves: “This discomfort is temporary. I don’t have to run from it rather need to navigate through it.” In this way, Sabr becomes an emotional anchor. It doesn’t numb us or remove the challenges instead it grounds us and encourages us to act wisely in the face of adversity.

And then there’s Salah (prayer). In a world full of distractions, Salah offers something truly special and sacred: stillness, structure amidst confusion, and connection with our creator. Five times a day, we are invited to step out of the chaos and into presence. Whenever the Prophet Muhammad ﷺ felt distressed, he would say: “O Bilal, give the call to prayer; bring us comfort through it.” (Sunan Abi Dawood, 4985).

So, Salah is not just a ritual. It’s a refuge. For the emotionally dysregulated heart, it’s a moment to reset, to breathe deeply, to bow in humility, to pour one’s worries into sajdah.

When the mind is clouded with pressure and comparison, Salah reminds us: “You are not alone. You are not defined by your productivity. You are seen by the One who knows what lies in your heart.” This spiritual reconnection helps believers to break the loop of avoidance.

Therefore, combining Sabr and Salah creates a powerful spiritual practice for anyone struggling with procrastination driven by emotional storms. Together, they teach us:

• That emotions are waves to ride with faith, not enemies to escape.
• That starting a task doesn’t require perfect emotional clarity – just a sincere intention and steady heart.
• That success is not in doing everything at once, but doing one small thing, with presence and purpose, for the sake of Allah.

Self-Regulation Failure

Procrastination is often understood in psychology as a struggle with self-regulation. People may find it hard to control their impulses and stay focus, particularly when facing tasks that demand a lot of efforts. For instance, someone feeling low or depressed might procrastinate on such tasks, opting instead for activities that cater immediate, albeit temporary mood boosts. However, the more one chases for quick pleasure, the more impulsive they become. Eventually it becomes harder to commit to longer and more challenging goals. This is how social media creates a loop of emotional dysregulation, impulsiveness, and avoidance. Our short-term cravings sabotage our long-term intentions.

While psychological theory highlights the role of impulsivity i.e., acting immediately on fleeting desire without regard for consequences, as a fuel for procrastination, Islam strongly counteracts this mindset. It guides the believers to lead a disciplined life and exercise self-control as a primary factor for attaining success in both the worlds. Through practices like Salah, one can find stillness and train distracted minds to pause and reconnect. Fasting disciplines us to resist strong urges and prioritise long-term purpose over short-term pleasure. Dhikr soothes the heart and stabilises emotional ups and downs, while Sabr teaches us to endure discomfort with grace and strength.

Procrastination as a Habit

Procrastination can become a habitual behaviour for some people, ingrained through repeated patterns of avoidance. Over time, procrastination can become an automatic response to certain tasks or situations, making it difficult to break the cycle without conscious efforts and behaviour change.

Hadith Example: “The most beloved deeds to Allah are those that are consistent, even if they are few.” (Sahih Al-Bukhari 6464). This Hadith highlights the importance of consistency in actions, which helps to counteract the habit of procrastination. By fostering consistent, positive habits, procrastination can be reduced.

Decision Paralysis

The difficulty in making decisions, particularly when faced with multiple choices or uncertain outcomes, can lead to procrastination. This paralysis occurs when individuals are unsure of the best course of action, leading them to delay decisions and actions to avoid making a wrong choice.

“And consult them in the matter. And when you have decided, then rely upon Allah. Indeed, Allah loves those who rely [upon Him].” (Qur’an 3:159)

This verse advises consulting with others to make informed decisions and then placing trust in Allah once a decision is made. It helps to overcome decision paralysis by encouraging decisive action and reliance on Allah.

Parting Words

Islam encourages believers to be diligent and prompt in fulfilling their duties. The Qur’an and Hadith emphasise that every moment is an opportunity to earn rewards and fulfil one’s purpose in life. Procrastination and laziness are seen as detrimental to both worldly success and spiritual growth.

The Prophet Muhammad ﷺ also set a practical example of this in his own life, being known for his punctuality, hard work, and dedication to his duties. His life serves as a model for Muslims, showing that Islam values active engagement, responsibility, and the proactive pursuit of goals.

Moreover, the story of Ka’b ibn Malik, Murarah ibn Rabi’, and Hilal ibn Umayyah, the three companions who lagged behind during the critical expedition to Tabuk, serves as a striking example of procrastination driven by internal conflict. Instead of taking decisive steps, they were caught in a cycle of decision paralysis – overwhelmed by the scale of the undertaking, the harsh journey, and the summer heat, they hesitated at the crucial moment, telling themselves they could join later. This delay was compounded by a deceptive illusion of control and ability; they misjudged the swiftness of the army’s departure and overestimated their own capacity to catch up effortlessly when they felt more prepared or comfortable. Days slipped by in this state of self-deception, the consequence was a profound loss of opportunity: not merely missing the physical campaign, but forfeiting the immense spiritual reward, the fellowship of striving alongside the Prophet and the true believers, and the immediate fulfilment of Allah’s command. Their procrastination wasn’t born of defiance, but of a failure to overcome internal barriers and seize the moment, leading instead to isolation, regret, and a severe test of their faith when the community returned and their inaction was laid bare. The social boycott they endured was a direct consequence of their procrastination, highlighting how delaying important duties can lead to serious spiritual and social repercussions. However, their story also reminds while procrastination can lead to error, sincere repentance and accountability can lead to forgiveness and redemption.