I have thought repeatedly about writing a post about procrastination…but I kept putting it off! We all deal with procrastination to some extent. People can vilify, tolerate, or celebrate this tendency. The appealing nature of procrastination is reflected in common sayings such as “hard work pays off after time, but laziness always pays off now.” As Mark Twain famously said, “never put off till tomorrow what may be done the day after tomorrow just as well.”

Defining Procrastination

Simply put, procrastination is knowingly delaying tasks. This word often has a negative connotation due to the association with unnecessary delays or poor time management. As such, procrastination is unhealthy in most cases. On the other hand, delaying a task does not always mean “laziness.” In fact, sometimes we have a good reason to procrastinate. Maybe we have something that is truly more important, or we really do need to take a break.  

Procrastination usually involves activity rather than passivity. How often do you sit and do absolutely nothing when avoiding something you should be doing? Most of the time we engage in some other activity we find more rewarding. The activity used to procrastinate doesn’t even have to be a preferred activity. It just needs to be more preferred than the task at hand. For example, a child usually does not choose to daydream during free time. The child might choose to daydream instead of writing their spelling words 20 times each.

Why People Procrastinate

There is no single reason for procrastination. I will mention several broad categories that lead to procrastination. Once you understand the reason, you could use behavioral activation to overcome your tendency to procrastinate. Then you can start accomplishing the tasks you want or need to do.

Anxieties or fears

There can be many types of anxieties or fears that contribute to procrastination. Years ago I started looking for literature on helping individuals deal with procrastination. I surprisingly found a good resource in a book about perfectionism. The overly high need to be perfect can cause someone to feel overwhelmed to the point of not even starting a task. This relates to a fear of failure, a feeling that failing is unbearable and cannot be overcome. Some individuals may fear losing control. Imagine someone being upset about an upcoming deadline. They might avoid fulfilling the deadline as a form of defiance. Or they might obsess over meeting the deadline to the point of procrastinating to avoid the uncomfortable feeling.

On the other hand, some individuals fear success. If they do well, it could create higher future expectations they feel incapable of achieving. Individuals might fear that achieving success will set them apart from others. Promotions or accolades could change the way people view you. They could place you in charge of those who had been your peers. For project-based tasks, simply completing the project could mean the team will discontinue working together. This brings up a fear of accomplishment and the resulting unknown. Once you’ve finished this task, what will you do next?

Lack of interest or motivation

Lack of interest or motivation is probably the most widely-known reason for procrastination. This reason affects me the most. Growing up, I did not like going to school. I felt like the classes or assignments didn’t apply to me or were on topics I didn’t care about. This is probably one of the largest reasons I was a poor student in my early years. In graduate school, I remember having peers who didn’t like having to take classes in statistics or research because they wanted to be clinicians. As a clinician now, I am grateful for these classes for teaching me how to consume research critically on my own.

Procrastination due to lack of interest or motivation can occur even for things we actually want to do. For example, many of us may have a strong interest in exercising more, learning a skill, or completing an unfinished project. As I am writing this post, I am thinking of a few loose slats on my fence that I have needed to nail down for months! On a more serious note, I have had many patients who very sincerely want to make good grades but are in a daily cycle of wasting away each day one TikTok video at a time.

For an outsider, it is easy to say “if you really wanted to,” you would spend your time better. Breaking out of these habits can be harder than it seems. The way I see it, you have two levels of motivation. One is when you are calm and thinking of your goals. Another is when you are tired or are facing obstacles to starting the task. This brings up the other main reason for procrastination.

Tiredness

Sometimes we are simply tired. Sometimes we need to take a break when we are tired. Other times, we need to work the most when we are tired. This may be when we find the most success. Use discernment when deciding whether procrastinating due to tiredness is a wise choice.

Since I was not a great student in my youth and my parents were not wealthy, I had to pay my own way through college. As an undergraduate, I worked two part-time jobs. I later worked one full-time job while attending school full-time. This was not a fun experience, but I felt a great sense of accomplishment when I finally had my diploma.  

Will.i.am, from the Black Eyed Peas, gives another example of working hard when tired. He cited his 5 to 9 evening routine after the 9 to 5 as his key to success. His idea of the best pathway to success is “chipping away at your dream when most people are off work.”

Feedback Loop of Procrastination

When faced with a less desired task, we often go through a predictable process. First, we may experience various negative thoughts, such as “it is too hard” or “this is a waste of time.” Regardless of whether we have negative thoughts, we then experience an emotional response to the less desired task. Typically, these feelings are unpleasant and may include boredom, dread, or anxiety. In response to this unpleasant emotional response, we escape or avoid the task either behaviorally or psychologically. This escape or avoidance is procrastination.

Procrastination relieves the negative thoughts and/or emotions, but the relief is often brief. Then the negative consequences come. Emotionally, these consequences can include feelings of regret, guilt, or shame. It can also cause multiple negative thoughts, such as calling ourselves “lazy” or questioning our ability to succeed. Ultimately, procrastination can lead to external consequences such as lower grades, job loss, or relational stress.

In some cases, experiencing these consequences can help us to make better decisions in the future. Unfortunately, the opposite can also happen. The next time we face a similar task, we have stronger negative thoughts and unpleasant emotions. This leads to further procrastination. Now we are in the procrastination feedback loop.

Procrastination: Conclusion

Procrastination can affect everyone at every age or stage of life. Having a better understanding of procrastination is the first step in improving our time management and achieving our goals. If you or your loved one is struggling with procrastination, please contact us so we can work on it together. Don’t wait!

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Post written by Dr. Gordon D. Lamb, Licensed Psychologist and Clinical Director

Please note posts are educational in nature and are not intended to replace psychological services when needed.