If it isn’t negatively affecting your life in a major way, procrastination isn’t a huge problem (although it could be costing you quite a bit of money).

But sometimes leaving things right to the last minute can end up leaving you in a bad situation, especially when it comes to your career. Psychologists Jane Burka and Lenora Yuen, who have written a bestselling book on the subject, distinguish between the internal and external effects of procrastination. Internal effects are the feelings that putting things off can provoke, including irritation, despair, anxiety, self-condemnation and regret.

External effects, in contrast, are the real-world repercussions for not getting something done in time – such as being hauled over the coals by your boss. And there is some evidence that the ability to not procrastinate could actually help your career. In a study published in January 2019, researchers at Russia’s Higher School of Economics found that top managers have lower procrastination levels than middle managers – suggesting that the ability to use your time wisely could be key in helping you ascend the professional ladder.

This is how to stop procrastinating, according to a psychologist