The Psychology of Procrastination

What, exactly, is the psychology of procrastination? What impact does procrastination have? And how can we take steps to avoid procrastination in the future?

If you’ve asked yourself these questions, or have been plagued by procrastination, you’re certainly not alone. 

Procrastination is quite common. In fact, research suggests that chronic procrastination rates could be as high as 20-25% in the general population—and that number is even higher for certain populations, like students. One study found that up to 70% of university students consider themselves to be procrastinators.

Because procrastination is so common, it’s essential that we understand the psychology of procrastination, including the causes of procrastination, the effects of procrastination on our lives, and how to, ultimately, overcome it.

In this article, we’ll be taking a look at the puzzling psychology of procrastination and how to stop it.

Causes of procrastination

Before we dive into how to overcome procrastination, it’s essential to understand what’s driving it.

In examining the causes of procrastination, arguably the biggest driver of procrastination is a concept called “discomfort intolerance.”

“‘Discomfort intolerance’ is a commonly held attitude that an unpleasant activity or experience is too complicated or unbearable,” says Julia Baum, LMHC, a therapist practicing in New York and California. “It contributes to feeling anxious about the task at hand and leads to a tendency to avoid that task.”

Unfortunately, the psychology of procrastination sets up a challenging cycle. The more you procrastinate a task, the more anxious you feel about it—and the more anxious you feel about it, the less likely it is that you’ll do it.

“Unfortunately, the longer we put things off, the worse we feel about it and ourselves, and the harder it gets to pull ourselves out of the procrastination cycle,” says Baum.

That said, “discomfort intolerance” isn’t the only reason leading people to procrastinate. Our procrastination may also be spurred by “a lack of interest,” says therapist Dr. Monica Band, LPC.

For example, let’s say someone signed up for a self-paced management course. If they consistently procrastinate doing the course work, it might be because they’re not actually interested in management—and, instead, would rather pursue another field of study.

Finally, procrastination issues could be a result of mental health and/or self-esteem challenges.

“Low self-efficacy and low self-esteem cause issues related to procrastination,” says Band. “Furthermore, depression plays a role.”

Types of procrastination

Clearly, there are a number of reasons someone may procrastinate—but there are also a number of different types of procrastination psychology and behavior.

Some of the different types—and ways procrastination may manifest—include:

Arousal procrastination 

Some people put things off because they like the excitement of leaving things to the last minute. This style of procrastination is known as arousal procrastination.

“Arousal procrastination refers to the motivation derived from the thrill of last-minute experiences,” says Band. 

An example of arousal procrastination is a student who waits to write an important paper until the night before it’s due, under the guise of “writing better under pressure.”

Avoidant procrastination

Other people procrastinate because they’re afraid of the result or consequence of completing the task at hand. This is known as avoidant procrastination. 

“Avoidant procrastination involves delays driven by fears of failure or success,” says Band. 

For example, in avoidant procrastination, a student waits until the last minute to write a paper because they’re afraid they don’t have the writing skills to get a good grade.

Productive procrastination

Procrastination is not necessarily unproductive. 

“Productive procrastination is when individuals engage in activities that, although not directly related to their primary tasks or goals, result in productive outcomes,” says Band. “Instead of altogether avoiding [responsibilities] or [only] engaging in unproductive activities, individuals channel their procrastination tendencies towards tasks that are still valuable or beneficial in some way.” 

As an example of this type of procrastination, a student might procrastinate writing their paper, but spend that time on another productive activity—-like cleaning their room or reviewing their lecture notes.

Impulsivity-related procrastination

Procrastination may also be tied to impulsivity. 

“Procrastination often involves impulsive and unplanned behavior, as procrastinators prioritize immediate gratification over long-term benefits—reflecting a lack of self-regulation,” says Band. 

An example of this type of procrastination includes putting off writing an important paper in favor of something easier and/or more enjoyable—like hanging out with friends.

Distraction procrastination

“Distractibility has also been identified as a prominent cause of procrastination, contributing to difficulty staying focused on tasks,” says Band. 

In this example, a student might be distracted by all of the technology available to them, like their phone or video games, and those distractions could cause them to delay writing their paper.

Effects of procrastination

Now that we’ve discussed the psychology of procrastination, as well as the causes of procrastination and types, let’s talk about the impacts procrastination can have.

Putting off tasks can have a variety of negative consequences. 

For example, if you procrastinate paying your bills, it could lead to financial issues, like a lower credit score or losing your office space due to a late rent payment. 

If you procrastinate on marketing activities for your private practice, it could lead to issues with your business, like not having enough clients. 

In addition to the tangible effects procrastinating can have, it also has emotional effects. 

Chronic procrastination can lead to increased anxiety.

“Procrastination is a response to anxiety, but also a trigger for anxiety, so it’s a vicious cycle: the more one procrastinates, the more anxious about the task one becomes,” says Baum.

It can also lead to issues with self-esteem, self-worth, and shame.

“Procrastination can be a source of shame,” says Band.
“It’s common for someone to beat themselves up for procrastinating and feel bad about themselves, which lowers self-efficacy and digs a hole much harder to get out of emotionally,” adds Baum.

Benefits of overcoming procrastination

Clearly, procrastination has a lot of disadvantages. Therefore, it only stands to reason that there are numerous benefits of overcoming procrastination—including gaining a deeper sense of control over your life and actions. 

“Doing difficult tasks without delay is liberating and creates opportunities to commit to what matters most to us,” says Baum.

Overcoming procrastination can also help you avoid the negative consequences of putting off tasks—helping you avoid a ton of anxiety.

“When putting something off, the idea is to avoid discomfort and anxiety—which happens temporarily, but…  inevitably comes back, only worse, until the task is done,” says Baum. “Overcoming procrastination allows you to confront a realistic level of discomfort, address the task at hand, and move on.”

Beating procrastination behaviors can also deliver a serious boost to self esteem. “Overcoming procrastination…[is] helpful in building confidence and self-efficacy,” says Band.

How to overcome procrastination

Whether you’re struggling with procrastination yourself, or want to help a client learn how to stop procrastinating, here are four helpful strategies to overcome procrastination:

1. Make tasks feel more manageable

Sometimes, people procrastinate because they’re feeling overwhelmed. When there are so many things to do, it can be hard to know where to start—and so people may procrastinate and not start at all.

In that situation, it’s key to manage the overwhelm and make tasks feel more achievable. 

“Break down your tasks into smaller, manageable parts with clear deadlines,” says Band. “Research shows that setting particular goals increases motivation and reduces the tendency to procrastinate.”

2. Create a plan of action

Procrastination, by definition, means saying, “I’ll do it later.” So, if you want to overcome procrastination, a great step is to look at all of the tasks you find yourself putting off—and define exactly when “later” will be.

“Formulate specific plans detailing when, where, and how you will work on your tasks,” says Band. “This helps create a mental association between the situation and the intended action, reducing the likelihood of procrastination.”

3. Find an accountability partner 

Talking to someone about your challenges with procrastination, and asking them to hold you accountable for challenging your procrastination-related behaviors, can help. 

“The more you voice your intentions to others, the more likely people will ask about your progress,” says Band.  For many, knowing that someone is checking in on their progress can be the push needed to make a serious effort in addressing their procrastination issues.

4. Manage your environment

As mentioned, distraction can sometimes lead to procrastination. If you find yourself in this situation, the best thing you can do is to manage your environment and minimize any distractions that are keeping you from getting things done.

“Minimize distractions and create an environment that promotes focus and productivity,” says Band. “Put away your phone, block distracting websites, or find a quiet space to concentrate.”

Now that you’ve read this article, you’ve developed an understanding of the psychology of procrastination, including the causes of procrastination, why we procrastinate, and, finally, how to overcome procrastination.

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