Despite the fact that I deliver a program on tackling procrastination, called Studyology, something I haven’t done recently is head into the literature and see what is being written about procrastination. My bad! 🙄

So as a way of tackling my own procrastination this morning, I did just that and came across a study by Chen and Lyu (2024) exploring the connection between smartphone addiction and procrastination. The study was a systematic review and meta-analysis of other studies that have looked at the relationship between smartphone use and procrastination.

Key Findings

Researchers found a moderate correlation (r = 0.38) between smartphone addiction and procrastination. In real world terms, this would translate to it being visible in daily life but by no means guaranteed. You’d absolutely come across people in which higher smartphone use is a sign of procrastination, but it wouldn’t be everyone. Not a particularly surprising finding, but always good to see some clarification from a review study such as this.

Perhaps more interestingly, this relationship became even more apparent during and after COVID-19, with increased reliance on smartphones for both work and socializing. The takeaway? Increased smartphone use might have intensified procrastination patterns for some people during this time. COVID led us to spend more time on our smartphone and we got a bit hooked in the process. Was this you?

It’s also interesting to note the strong geographical concentration in China among the studies included in the meta-analysis. Most of the research focused on Chinese students, with only a few studies from other regions like Europe and the Middle East. Often, research in this area is based on American, European, or Australian samples, so it’s refreshing to see insights from a different cultural context. This offers a valuable perspective on how culturally transportable some of these ideas might be.

Which Comes First?

The study didn’t go into this, but it’s always an interesting question to ask when looking at correlations. Which drives which? Are people more likely to procrastinate because they’re constantly on their phones? Or do people with procrastination tendencies find smartphones to be the easiest, quickest way to avoid tasks? Both directions make sense:

📲 Smartphone Use Leads to Procrastination: Smartphones are designed to keep us engaged and are full of immediate rewards (think notifications, messages, news, entertainment, endless scrolling). Even if we want to study or work, the instant gratification offered by our phones can pull us away, creating procrastination habits.

🕰️ Procrastination Drives Smartphone Use: On the other hand, for those who are already prone to procrastination, smartphones provide a seamless way to avoid tasks. With just a few taps, we can immerse ourselves in something more interesting or comforting than the task at hand. I know that when I am working alone, I am often drawn back to my smartphone because of the potential for some kind of social connection. If I follow that impulse I get repeatedly drawn away from my work and more likely to ‘put it off till later’.

It’s likely a feedback loop for many, where smartphone use and procrastination reinforce each other 🔄

What Does It Mean to Be “Addicted” to Your Smartphone?

It’s important to note that while this study uses the term “smartphone addiction,” smartphone addiction isn’t an official diagnosis (at least not yet). When researchers talk about smartphone addiction, they’re generally referring to behaviours like excessive phone use, difficulty controlling time spent on the phone, and using the phone despite negative consequences. There is a difference between someone using their phone a lot, but who is unfussed when it is taken away, versus someone who experiences significant distress and anxiety when away from their phone.

Take a Moment to Reflect

How does this look in your life? Do you notice a connection between your smartphone use and your procrastination? Next time you find yourself putting off a task, consider not just that your phone is part of the distraction but why it’s part of the distraction.

Studies suggest that people often turn to their smartphones to meet unmet needs or to distract from difficult feelings. What might your smartphone be providing for you in those moments? Is it a way to reach out for some kind of connection? A way to distract from stress or anxiety? Or perhaps a source of excitement, curiosity, and novelty?

Becoming aware of these underlying reasons might give you insight into your procrastination patterns—and the role your smartphone plays in it.

Feel free to share your thoughts and experiences in this domain!