A study at San Francisco State found that 1 in 5 people are chronically late. And late-comers are more likely to be anxious, overly-stressed, and have low self-esteem, which hurts their health.

It also hurts friends and family. When people say things like "You know I’m always late," it’s just an excuse for selfish behavior. Psychologists say that people who are always late are less nurturing and gracious than punctual people.

Psychologists also say that chronic late-comers are desperate for attention. When they arrive late, the spotlight’s centered on them. That’s the harsh truth. But if that’s you, it’s never too late to change. Here’s how, courtesy of Diana DeLonzor, author of Never Be Late Again:

  • Stop underestimating. You may think it only takes you 30 minutes to get ready in the morning. But really, it takes you 45 minutes. So for 2 weeks, write down how much time you think it’ll take to finish everything, from cooking dinner to washing the car. Then, write down how long it actually took and use the longest time as your guideline.
  • Get over your "just one more thing" attitude. Chronic late-comers hate wasting time. So, they always try pack every moment, and cram in just one more thing before they leave the house. If that’s you, get a timer, and set it for when you need to leave. And when it dings, walk out the door – without doing another thing!
  • Feed your adrenaline addiction another way. A lot of people are late because the urgency makes them feel alive. If that’s you, get your thrills from bungee jumping instead of rushing through everyday life. Then, do one thing ahead of time every day. Whether you fill your gas tank before it’s empty, or stop at the ATM before you’re out of cash.

If you’d like to go further, the book is Never Be Late Again by Diana DeLonzor.