Procrastination has a way of creeping up on us, and when we finally notice that we have started putting off doing a particular task, we tend to feel guilty about it.
If you struggle with procrastination, you are not alone. Procrastination is the #1 reason people fail to achieve their goals.
Procrastination is a behavior that tends to be habitual and difficult to break. It can make it challenging to start tasks and lead to frustration and stress.
This article will discuss the different types of procrastination and how you can fix them. We’ll also provide tips on reducing your time procrastinating to focus on critical tasks.
Ready to take control of your life? Let’s start working on fixing procrastination today!
What is Procrastination?
Procrastination is the act of putting off or delaying something. It can be something you have to do, such as homework, or something you want to do, such as go for a run.
Procrastination can be harmful because it can lead to things not getting done or not being done well. It can also be helpful because it can give you time to think about what you want to do and how you want to do it.
How to Avoid Procrastination (Basic Steps)?
The 4 Types of Procrastination
Emotional Procrastination
Almost everyone has experienced emotional procrastination at some point in their lives. Whether it’s putting off going to the dentist because you’re afraid of needles or avoiding your taxes because you’re anxious about money, we’ve all been there.
But what exactly is emotional procrastination?
Emotional procrastination is when we avoid doing something because of negative emotions like depression, anxiety, fear, etc. We might tell ourselves that we’ll do it later when we’re feeling better, but the truth is, we may never end up doing it at all.
So why do we do this? Well, often, it’s because we’re afraid of facing our fears head-on. It can be easier to ignore the problem and hope it goes away. But unfortunately, that’s not usually how things work out.
Situational Procrastination
Situational procrastination is caused by outside factors like a challenging task, lack of resources, etc. It can be not easy to overcome these challenges, but it is possible with the right mindset and strategies.
Some common causes of situational procrastination include:
1. A Challenging or Daunting Task: If a task seems too complicated or overwhelming, we may be more likely to procrastinate. We may feel like we can’t complete the job successfully, so why bother trying?
2. Lack of Resources: If we don’t have the necessary resources to complete a task (time, money, energy, etc.), we may be more likely to put it off. This is because we may feel like we can’t do the task properly without those resources.
Decisional Procrastination
Decisional procrastination is putting off decisions until the last possible moment. It can be caused by indecision or confusion about what must be done.
This type of procrastination can have serious consequences. It can lead to missed opportunities, poor decision-making, and stress.
If you frequently procrastinate, it may be time to seek help. A therapist can help you learn to make decisions more effectively and reduce stress levels.
Behavioral Procrastination
Behavioral procrastination is self-regulatory failure characterized by the inability to start or finish tasks promptly. Two main theories about what causes this behavior are bad habits or a lack of motivation.
The bad habits theory posits that behavioral procrastination is caused by learned behaviors not conducive to task completion. This could include things like procrastinating on homework to watch television or putting off cleaning the house in favor of taking a nap. Over time, these bad habits become ingrained and make it difficult to break the cycle of procrastination.
The lack of motivation theory suggests that people who engage in behavioral procrastination do so because they don’t care about the task.
How to Fix Each Type of Procrastination
Emotional Procrastination
You’re not alone if you find yourself putting off dealing with your emotions. Emotional procrastination is a real phenomenon and one that can be damaging to your mental health. The good news is that there are ways to overcome it.
One of the best things you can do is seek professional help. A therapist can provide the tools and support to work through your emotions healthily.
In addition to professional help, there are also some things you can do on your own to work through emotional procrastination. Practicing self-care and making time for activities that make you feel good can help you start to deal with your emotions head-on.
Being gentle with yourself is also essential as you work through emotional procrastination. Remember that it’s a process and that it takes time.
Situational Procrastination
Situation procrastination is when you find yourself putting off a task because of your current situation.
This can be anything from waiting until later to start studying for an exam because you feel overwhelmed to putting off painting the living room because it is too hot outside.
No matter the reason for your procrastination, there are some things you can do to help yourself get started on the task at hand.
One way to deal with situational procrastination is to break the task into smaller parts. This can help make the job seem less daunting and easier to start.
For example, if you need to study for an exam but feel overwhelmed, break the material into smaller sections and focus on one area at a time.
Another way to deal with situational procrastination is to remove distractions from your environment.
Decisional Procrastination
Making a decision is hard. But what’s even more challenging is deciding and sticking to it. That’s where procrastination comes in.
And when it comes to decision-making, procrastination can be your worst enemy.
There are two types of decisional procrastination: active and passive. Active procrastinators make a conscious decision to delay making a decision.
On the other hand, passive procrastinators don’t make a conscious decision to delay; they never get around to making a decision.
So how do you deal with decisional procrastination? Here are three tips:
1. Making a Decision: The first step is making a decision. This may seem obvious, but it’s often the most challenging part of the process.
I’ve been in meetings where everyone discussed an issue or problem, but no one wanted to make a decision.
The fear of being wrong often stops us from making decisions. If you’re afraid your decision might be wrong, remember that all decisions can be incorrect.
You’ll know if you decide and it turns out wrong in the next meeting. That’s what the next meeting is for! If you don’t make a decision, you’ll never be able to correct your mistake.
2. Lay Out the Options: Now that you’ve decided to make a decision, it’s time to lay out the options.
Often this is more difficult than it sounds.
- You may have to spend time researching the different options.
- You may have to come up with a way to compare them.
- You might have to brainstorm and develop new ways of looking at things.
- You might have to overcome some of the emotions associated with the subject.
Whatever it takes, you must ensure everyone knows the options and how they will be compared.
Behavioral Procrastination
To deal with behavioral procrastination, you must have zest and enthusiasm for what you are doing. It would help if you were clear about your goals and why you are doing something to stay motivated. Breaking down tasks into smaller, more manageable parts is also helpful.
Behavioral procrastination is when you do something that’s not quite right but doesn’t want to face up to the task. This might involve delaying or avoiding difficult, stressful, or tedious charges.
There are several ways to deal with behavioral procrastination:
1. Make a plan: Decide exactly what you need to do to overcome your fear and get started on the task. This will help reduce the stress of the situation and make it more manageable.
2. Use Timers or Alarms: This will help you stay on schedule and avoid letting yourself off easily by putting off the tricky parts until later.
3. Smaller Goals: Set small goals rather than trying to accomplish too much at once. This will help you stay focused and motivated and reduce the chance of feeling overwhelmed by the task.
4. Positive Self-Talk: Practice positive self-talk throughout the process. Tell yourself that it’s okay to take some time, that everything will eventually be okay, and that you’re worth it — even if this task takes longer than usual!
Related: Goal Getting | A New Way to Think about Goals and Goal Setting
Types of Procrastinators
The Perfectionist
The perfectionist type of procrastinator consistently puts off tasks or projects because they strive for perfection. This type of procrastination can be seen as self-sabotage, as the perfectionist procrastinator is usually their worst critic.
Perfectionism is often rooted in low self-esteem and a fear of failure. The perfectionist procrastinator may avoid starting a task because they are afraid they will not be able to do it perfectly. This avoidance can lead to even more feelings of inadequacy and further perpetuate the cycle of procrastination.
If you fall into the trap of perfectionistic procrastination, there are some things you can do to break the cycle. First, try to become aware of your thoughts and patterns around procrastination.
You may want to keep an “awfulizing” journal for a few weeks. In this journal, write down the thoughts that lead up to your procrastination about all the things that could go wrong. Once you become aware of these patterns, you can challenge them. The second step is to get support from others.
This can be as simple as talking to a friend or family member about procrastination. You may also want to consider joining a support group or even going for individual therapy.
The Dreamer
The dreamer type of procrastinator always daydreams and never seems to get anything done. They always develop new ideas but never seem to follow through on them. This can be frustrating for those around them, as it looks like they’re always starting something new but never finishing anything.
If you’re a dreamer type of procrastinator, you may feel like you’re always behind and can never catch up. It can be hard to stay motivated when everything you start is incomplete. But it’s important to remember that every journey begins with a single step. You may not be able to see the finish line yet, but if you keep moving forward, eventually, you’ll get there.
So if you’re a dreamer type of procrastinator, don’t give up on your dreams.
The Worrier
The worrier type of procrastinator is constantly worrying about the task at hand. They may worry about whether or not they are doing the task correctly or if they can finish it on time. This type of procrastinator usually puts off starting the task because they do not want to deal with their worries.
The worrier type of procrastinator often needs reassurance from others that they are doing the task correctly. They may also need help getting started on the task. Once they start working on the task, they usually find that their worries are unfounded and they can complete the task without any problems.
If you are a worrier type of procrastinator, it is essential to recognize your worries and address them head-on. Talk to someone else about your fears and concerns.
The Crisis-Maker
The crisis-maker type of procrastinator is always putting off until tomorrow what they can do today. This type of procrastination can be extremely harmful, as it often leads to last-minute scrambling and rushed work that is often subpar.
This type of procrastination is often the result of perfectionism or fear of failure. Procrastinators convince themselves they need more time to complete a task perfectly, or they may believe they are not good enough and will only end up disappointing themselves or others.
If you frequently put things off until the last minute, it’s essential to identify the root cause. Once you know why you’re procrastinating, you can work on finding ways to overcome it.
The Defier
If you put off tasks and feel like you’re constantly procrastinating, it may be time to look closely at your personality type. The defier type of procrastinator often feels like they’re battling with themselves. They see themselves as rebels, constantly pushing back against expectations and authority.
This type of procrastination can be traced back to a deep-seated feeling of not being good enough. The defier procrastinator often feels like they have to prove something to the world – that they won’t give in or give up easily. This can lead to much internal conflict and stress, as the defier constantly fights themselves.
Finding ways to work through this conflict is essential if you think you may be a defier procrastinator.
The “I’ll Do It Later” Procrastinator
It’s 11:59 pm, and you’re finally starting to finish your paper that’s due at midnight. This isn’t the first time it’s happened; you know it won’t be the last. You’re the procrastinator. The “I’ll do it later” procrastinator.
You always have the best intentions. You’ll start your paper early, get a good night’s sleep, and be ready to ace it in the morning. But somehow, 11:59 pm always sneaks up on you. And you always end up scrambling to finish your work.
It’s not that you’re lazy. You have a hard time getting started on things. Once you get going, you’re fine. But those first few steps are always the hardest for you.
The “It’s Not That Important” Procrastinator
For the procrastinator who always tells themselves, “it’s not that important,” here are a few things to remember.
First, consider whether or not the task is essential. It may be that it’s not as important as you think.
Second, even if the task is essential, ask yourself if it can wait. There’s no need to do everything right away.
Finally, remember that procrastination can be a self-fulfilling prophecy. The more you convince yourself that something isn’t essential, the less likely you will do it. So try to break the cycle and start on those “not so important” tasks today.
The “I Can’t Get Started” Procrastinator
We all hate to admit it, but we’ve all been there. That dreaded feeling is when you have a big project looming over your head and can’t seem to get started. You may have all the motivation in the world, but you can’t seem to take that first step for some reason. If this sounds familiar, then you may be what is known as an “I can’t get started” procrastinator.
This type of procrastination differs from regular procrastination because it’s not about avoiding the task altogether. Instead, it’s about being stuck in a pre-procrastination stage where you’re trying to get yourself psyched up to start the job, but you can’t seem to do it for some reason.
The “I Work Better Under Pressure” Procrastinator
The “I work better under pressure” Procrastinator is a common procrastinator. This type of procrastinator believes that they work better under pressure. This can be a self-fulfilling prophecy, as the procrastinator often puts off tasks until the last minute, creating a sense of anxiety.
However, this type of procrastination can also lead to poor quality work, as the procrastinator is rushed and may not have time to revise their work. Additionally, this type of procrastination can lead to stress and anxiety. If you identify as an “I work better under pressure” Procrastinator, trying to break this pattern by planning and giving yourself more time to complete tasks may be helpful.
The “I’m Too Tired” Procrastinator
Most of us are familiar with the procrastinator who claims they’ll do something “tomorrow.” But there’s another type of procrastinator who always puts things off because they’re “too tired.” This person is the “I’m too tired” procrastinator.
The “I’m too tired” procrastinator continually finds excuses not to do things. They’ll say they’re too tired to go to the gym, too tired to cook dinner, or too tired to do any housework. In reality, they’re just avoiding doing anything that requires effort.
This type of procrastination can be dangerous because it leads to a spiral of inactivity. The more you avoid doing things, the harder it becomes to start doing them again.
The “I Don’t Know How” Procrastinator
The “I don’t know how” procrastinator always puts off tasks because they feel like they don’t have the skills to complete them. This can be a self-fulfilling prophecy, as the more you avoid something, the harder it seems. The key is to start and figure it out as you go.
Getting started is one of the biggest hurdles for the “I don’t know how” procrastinator. It’s easy to keep putting things off when you feel like you’re not qualified to do them. But once you take that first step, it gets a lot easier. Just start with something small and work your way up.
If you tend to procrastinate because you don’t feel like you have the skills to complete a task, remember that everyone has to start somewhere.
Conclusion
Now that you know all the types of procrastination, how do you manage them? The first step is to become aware of your habits. Observe yourself and see what kind of procrastination triggers these actions in you. You can also use a journal to track your patterns, but keep it anonymous. Over time, this awareness will help you stay on track with your work and tasks more efficiently.
Did anything change after reading about all the different types of procrastination? Drop a comment down below!
FAQs | Types of Procrastination & Procrastinators
Are procrastinators lazy?
Procrastinators are not lazy, though. They could struggle to start a task, but they typically work very hard to accomplish it once they do.
Is procrastination a mental illness?
Procrastination is not a psychiatric disorder, no. But it might also signify a more profound mental illness, such as worry or despair. If you discover that you put things off repeatedly and it negatively affects your life, it could be worthwhile to seek professional assistance.
What is the root cause of procrastination?
Procrastination can have a variety of underlying causes. Several things might contribute to it, such as perfectionism, low self-esteem, fear of failure, and lack of enthusiasm.
Are procrastinators smarter?
According to some research, procrastinators may be more intelligent than those who don’t. According to one idea, those who put things off have higher self-control, which helps them prioritize work and manage their time more effectively. But it’s also possible that procrastination is just an indication of ineffective executive functioning or ADHD. Therefore, even though there might be a link between intelligence and procrastination, it’s unclear whether one causes the other.
Is procrastination a form of anxiety?
Although there is much disagreement on this subject, some professionals think procrastination may manifest worry. This is because procrastinators may do so out of overwhelming or fear of failing. If you discover that you put things off all the time, it could be worthwhile to speak with a therapist to determine whether an underlying anxiety needs to be addressed.
Is there medicine for procrastination?
Procrastination cannot be cured, but it may be controlled. Setting deadlines and dividing activities into smaller, more manageable chunks may help some avoid procrastination. Others discover that utilizing a planner or setting out time for activities keeps them on track. No one answer fits all situations, so try many methods until you find one that works for you.
What are the signs of procrastination?
There are a few procrastination indicators that are simple to identify. For instance, you’re procrastinating if you are delaying or avoiding chores altogether. Another form of procrastination is making excuses for not beginning or finishing a task, feeling overburdened by a job, perfectionism, or the desire to complete tasks exactly.
What does procrastination do to the brain?
It has been demonstrated that procrastination has detrimental impacts on the brain, such as decreased productivity, increased stress, and trouble focusing. Procrastination can also result in anxiety and guilt feelings.
Which hormone is responsible for procrastination?
According to a study, cortisol is a stress hormone linked to procrastination. Our bodies release cortisol when stressed, making us feel overwhelmed and difficult to concentrate on tasks.
What happens when you procrastinate too much?
The adverse effects of procrastination can be numerous. One of the effects is that you could feel worried and overburdened since you’re always attempting to make up lost time. Additionally, rushing through tasks can result in subpar work due to the lack of time. Finally, if others begin to perceive you as untrustworthy and breaking promises, it could harm your reputation. So, in general, procrastination is a terrible thing.
Is procrastinating hereditary?
Some professionals think that procrastination may be genetically predisposed. This hypothesis is supported by the observation that some people procrastinate more than others, and this tendency may be inherited. Therefore, there is a possibility that you may have acquired this tendency if your parents or grandparents were habitual put-offers.
Sources
- Medium: The 4 Types Of Procrastinators
- Solving Procrastination: Procrastination Types: Understanding the Different Ways People Procrastinate
- The Telegraph: How to Stop Procrastinating – Now
- The Muse: The Secret to Having a Life Outside the Office (Without Looking Lazy)
- Reed.Edu: Beat Procrastination and Make the Grade
- Business Insider: The 4 main types of procrastinators and how to not be one of them, according to 2 accountability coaches
- Verywellmind: What Is Procrastination?
- Jayson Moran: The 6 Types of Procrastinator and How they Think
- Lifehack: 5 Types of Procrastination (And How to Fix Each of Them)
- Healthline: Procrastination in a Digital Age
- James Clear: Goal Setting: A Scientific Guide to Setting and Achieving Goals
- Jocelyn K. Glei: Manage Your Day-to-Day: Build Your Routine, Find Your Focus, and Sharpen Your Creative Mind
Featured Photo by Nubelson Fernandes on Unsplash
