The Psychology of Procrastination & How To Stop Procrastinating

Procrastination is a very common behavior where people end up doing something at the last minute, despite having plenty of time beforehand. But, it might not be a sign of laziness or an inability to concentrate.

What Is Procrastination?

        Procrastination is defined as “the action of delaying or postponing something". In modern life, this can refer to anything- whether it be household chores, completing a report for work, or writing a dissertation. The common thread that connects tasks that are affected by procrastination is that they are not seen as fun, but rather, stressful. Nonetheless they are things that we must do. Interestingly, procrastination isn’t simply a case of poor time management. Those who do it are just as capable of estimating time as everyone else, and they actually tend to be more optimistic than is the norm. Procrastination is not always a bad thing. People tend to equate it with laziness, which is passive and suggests apathy and an unwillingness to do anything. Active procrastination, on the other hand, is when you avoid the task but do something else that’s important- which means you’re still being productive. 

What types of people procrastinate?

        It’s thought that about 20% of the US population consider themselves to be chronic procrastinators, and it manifests across all areas of their lives. They may be late paying bills, miss out on limited time opportunities, or complete their 3000-word essay the night before it’s due. Psychologists identify three different types of procrastinators, all of whom procrastinate for different reasons and to different extents: 

Thrill Seekers – These types of procrastinators are ones who thrive on the rush of last minute pressure. They tend to feel like perform their best when the deadline is looming and they draw a euphoric rush from the experience.  

Avoiders – Those who procrastinate for this reason usually suffer from a fear of failure, or even success, and are preoccupied with what others think of them. In many cases, they’d much prefer people think they are lacking effort as opposed to lacking ability. 

Indecisive – Indecisive procrastinators find it difficult to make definitive decisions, so take a long time to get anything done. This often leads to a decision being avoided altogether and can, in the mind of the person doing it, relinquishes any responsibility from how the following events transpire. 

How does this behavior develop?

            Procrastination is not a behavior people are born with, it’s one that’s learned throughout life. While the full causes are not completely understood, it’s thought one cause is from the family. Those who grow up in an Authoritarian environment, for example, tend to have everything dictated to them, and don’t develop the ability to regulate their own actions as well- from both the internalization of the importance of doing something, to carrying out the task. In our modern, fast-paced society, however, a major cause of procrastination is thought to be stress and anxiety. Procrastinators can be smart, capable, and hard-working individuals. 

            However, when stress levels are too overwhelming, it can become paralyzing, leading an individual to seek distractions and put off doing a task. Soon, they are caught in a vicious cycle of anxiety, panic, and guilt, which just leads to more stress, and thus, chronic procrastination. Delaying productivity can have disastrous consequences in life. You may be sacrificing job opportunities, losing the trust of your boss or coworkers, or be ill-equipped to deal with sudden changes in your life. But beyond this, there are also health concerns. Studies have found that college students who procrastinate are far more likely to suffer from immune system and gastrointestinal problems, as well as serious cases of insomnia. This is all linked to higher stress and anxiety levels that are caused by the constant feeling that nothing is getting done, particularly when the realization comes that time is running out. 

How do you change this behavior? 

The next time you find yourself procrastinating, don’t worry. The key to breaking out of the cycle is to take it one step at a time but it also takes a lot of commitment. Break your tasks down into small chunks, and create a to-do list. When you’ve reached a milestone, reward yourself by taking a short break. Find the time of day where you are the most productive, eliminate distractions, and try to maximize your productivity this way. You can also use time management apps like Pomodoro. In the book “The Procrastination Cure”, author Jeffrey Combs suggests doing your work in 15-minute bursts of activity. There are a lot of ways to beat procrastination, and everyone just needs to find a method that works well for them. However those that are more serious chronic procrastinators may need additional assistance, such as Cognitive Behavioral Therapy, to help reduce its occurrence. We are all guilty of procrastinating -it’s part of daily life in some form or another when faced with daunting tasks or challenges. Just remember to keep your mind happy and take it one step at a time.