What Is Procrastination?

Why It Happens And How To Overcome It

ByEmily Laurence
Contributor

Judy Ho, PH.D., A.B.P.P., A.B.P.D.N.

Clinical Psychology / Neuropsychology / Mental Health

Performing tasks that we don’t want to do is part of life, whether it’s a looming work project,
having a difficult conversation with a friend or completing a household chore. Delaying or putting
off tasks like these until the last minute—or even when it’s past due—is known as procrastination.
While it may come with some negative connotations, there are many different reasons why people
procrastinate. What’s more, in certain situations, there can be benefits to procrastination.
Learn what procrastination is, why it happens, its pros and cons and how to overcome it.
What Is Procrastination?
Simply put, procrastination is the behavioral tendency to put off tasks that need to be done, despite
the possibility of negative consequences. These consequences can include getting in the way of
your own success or feeling anxiety, depression or low self-esteem.
Chronic procrastination is associated with lower income, more unemployment and even negative
health consequences. According to a review of previous research in the journal Personality and
Individual Differences, the reason why procrastination may be linked with poor health is because
people who chronically procrastinate are less likely to exercise or eat healthy foods. They may
also put off making important health appointments[1].
How Common Is Procrastination?
While procrastination has likely been around as long as human tasks have, Larry Rosen, Ph.D.,
professor emeritus of psychology at California State University, Dominguez Hills and the author
of The Distracted Mind: Ancient Brains in a High-Tech World, says that procrastination is more
common now than in the past.
“The reason why people procrastinate more now is that we are easily distracted by our phones and
any other tech that vibrates, beeps or buzzes,” he says. To this point, research shows that the
average person touches their phone 2,600 times a day. While technology may be causing people
to become more easily distracted and procrastinate more, it is not the only reason why people
procrastinate, as the different types of procrastination and different causes explained next will
show.
5 Types of Procrastination
There are five different types of procrastination, according to Obehi Alofoje, M.S., psychologist
and workplace productivity expert, which she outlines below:
 Thrill-seeking. “Some people procrastinate because they like the adrenaline that waiting
until the last minute brings,” says Alofeje. For some people, not starting a project until
right before the deadline or waiting to leave the house until the last possible minute gives
them an enjoyable adrenaline rush, she explains.
 Perfectionism. Perfectionism can be a form of procrastination. “Someone may put off
sending an important email because they want to read it over repeatedly,” she says. This
type of procrastination, Alofeje adds, involves working on something until the last possible
minute to ensure it’s as perfect as possible.
 Avoiding. “This type of procrastination is the idea of believing you aren’t good at
something, so you’re just going to put it off,” says Alofoje. For this type of procrastination,
 the worry of making a mistake or fear of judgment is so overwhelming that it stops
someone from doing the task, she adds.
 Head-in-the-sand. Another reason why some people procrastinate is simply because they
don’t want to do something. “It’s called ‘head-in-the-sand procrastination’ because it’s like
someone is burying their head in the sand pretending like the task doesn’t exist,” explains
Alofoje.
 Distraction. “I call this type of procrastination ‘shiny object syndrome’ because it involves
being distracted by something, which draws attention away from the task that needs to be
done,” notes Alofoje. Getting a text message alert and then spending a prolonged amount
of time on your phone instead of completing a project is an example of this.

Why Do People Procrastinate?

Sometimes people procrastinate without knowing why, explains Alofoje. This is when considering
the list of the different types of procrastination can be helpful.
One 2020 paper in the journal Frontiers in Psychology states that the longer someone has to do
something, the more likely they are to put off doing it. In other words, long deadlines foster
procrastination. This research also states that one’s mood can be correlated with procrastination as
well. If someone is in a bad mood, they’re more likely to put off doing something so they can do
something more pleasant instead.

Negatives Associated With Procrastination

There are certainly reasons why procrastination can be concerning. Procrastinating can increase
feelings of anxiety, depression and negatively impact sleep. It has also been linked to worse mental
health and unhealthy lifestyle factors, including an increased risk of cardiovascular disease. One
reason for this is because procrastinating can heighten stress levels, which can subsequently have
a negative impact on physical health.

When Can Procrastination be a Good Thing?

Despite its bad rap, both Dr. Rosen and Alofoje say that there are benefits to some forms of
procrastination as well. In some cases, Dr. Rosen says it can lead to being more thoughtful when
actually doing the task. For example, he adds that waiting to start a project can give someone more
time to brainstorm or ruminate over ideas rather than starting and turning it in right away. Instead
of replying to an email immediately, for example, waiting a few hours to respond may lead to a
more attentive and considerate response.
If someone is prone to procrastination, Alofoje says that pinpointing why can be greatly beneficial.
“If someone realizes that they are constantly procrastinating at work because they don’t like the
tasks they regularly have to do, that may be an indicator that they should be in a different role or
job,” she says.
How to Overcome Procrastination

When it comes to overcoming procrastination, Alofoje and Dr. Rosen recommend the following:
 Figure out the “why.” Alofoje says it’s first important to figure out why you’re
procrastinating. She says that this is when coming back to the list of different types of
procrastination can be helpful; for example, if you realize that you are putting something
off because you’re afraid you’ll fail, you can figure out who you can ask for help.
 Execute tasks based on energy level. Structuring your to-do list based on when you have
the most energy, Alofoje adds, can also help with cutting down on procrastination,
particularly when it comes to doing tasks you really just don’t want to do. She recommends
using the part of the day when you have the most energy to do tasks that require the most
 concentration. Then, use the part of the day when you have the least energy to do the easiest
tasks.
 Visualize the end goal. “Remember why you are doing the task in the first place,” she
says. If you are putting off cleaning the bathroom, think about how nice it will look once
you’re done. If you’re putting off a work project, think about the positive results that will
come from it and how you’ll feel when it’s off your plate.
 Set tech breaks. For those who are distracted by tech, Dr. Rosen recommends
incorporating “tech breaks” into your schedule. “You can train your brain’s ability to focus
for longer periods of time,” he says. Tell yourself that you will focus on the task at hand
for 15 minutes and then reward yourself by looking at your phone, social media apps or
whatever it is that you are most often distracted by, for a few minutes when you’re done,
explains Dr. Rosen. Then, gradually lengthen the amount of time you spend focusing on a
task before taking your tech break.
It bears repeating that there are many reasons for procrastination and it isn’t always a negative
experience. However, if you’re looking to end a habit of procrastination, there are ways to do so.
The key is figuring out why you’re doing it in the first place and then taking action.