Table of ContentsView AllTable of ContentsCausesCommon JustificationsTypes of ProcrastinationThe Negative ImpactStrategies to Stop
Table of ContentsView All
View All
Table of Contents
Causes
Common Justifications
Types of Procrastination
The Negative Impact
Strategies to Stop
Close
It’s tempting to keep putting off the tasks we don’t enjoy. Even though we know it will lead to more stress later, it’s common to avoid starting or finishing things we don’t really want to do.
Procrastination is the act of delaying or putting off tasks until the last minute or past their deadline. It’s not just a time management problem. Researchers suggest that it’s a failure inself-regulationthat leads us to act irrationally. We put things off, even though we know this delay will lead to negative consequences.
How Common Is Procrastination?While some people are better at motivating themselves to tackle unpleasant tasks, procrastination is a highly prevalent problem. Among college students, nearly all admitted to procrastinating sometimes, while 75% described themselves as habitual procrastinators.
How Common Is Procrastination?
While some people are better at motivating themselves to tackle unpleasant tasks, procrastination is a highly prevalent problem. Among college students, nearly all admitted to procrastinating sometimes, while 75% described themselves as habitual procrastinators.
At a GlanceWhether you’re putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can have a major impact on your job, grades, and life. In most cases, procrastination is not a sign of a serious problem. It’s a common tendency that most people resort to at some point. Let’s take a closer look at why it happens, its impact, and what you can do to stop procrastinating.
At a Glance
Whether you’re putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can have a major impact on your job, grades, and life. In most cases, procrastination is not a sign of a serious problem. It’s a common tendency that most people resort to at some point. Let’s take a closer look at why it happens, its impact, and what you can do to stop procrastinating.
Friday Fix: How to Stop Procrastinating
What Causes Procrastination?
Remember that time that you thought you had a week left to finish a project that was really due the next day? How about the time you decided not to clean up your apartment because you “didn’t feel like doing it right now?”
We often assume that projects won’t take as long to finish as they really will, which can lead to a false sense of security when we believe that we still have plenty of time to complete these tasks.
One of the biggest factors contributing to procrastination is the notion that we have to feel inspired ormotivatedto work on a task at a particular moment.
The reality is that if you wait until you’re in the right frame of mind to do certain tasks (especially undesirable ones), you will probably find that the right time simply never comes along and the task never gets completed.
Waiting for motivation isn’t the only problem that contributes to procrastination, however. The following are a few other factors that can play a role.
Academics
Researchers suggest that procrastination can be particularly pronounced among students. An estimated 75% of students procrastinate regularly, and around half of these students feel that this behavior is a persistent problem.
According to researchers, some major cognitive distortions lead to academic procrastination. Students tend to:
Present Bias
How Cognitive Biases Influence the Way You Think and Act
Depression
Procrastination can also be a result ofdepression. Feelings ofhopelessness, helplessness, and alack of energycan make it difficult to start (and finish) the simplest task.Depression can also lead toself-doubt. When you can’t figure out how to tackle a project or feel insecure about your abilities, you might find it easier to put it off.
4 Daily Habits People With Depression May Avoid
Obsessive-Compulsive Disorder (OCD)
Procrastination is also pretty common in people withobsessive-compulsive disorder. One reason is that OCD is often linked with maladaptive perfectionism, which causes fears about making new mistakes, doubts about whether you are doing something correctly, and worry over others' expectations of you.
People with OCD also often have a propensity toward indecision, causing them to procrastinate rather than make a decision.
Embrace Indecisiveness to Promote Change
ADHD
Is Procrastination a Mental Illness?Procrastination itself is not a mental illness. But in some cases, it may be characteristic of an underlying mental health condition such as depression, OCD, or ADHD.
Is Procrastination a Mental Illness?
Procrastination itself is not a mental illness. But in some cases, it may be characteristic of an underlying mental health condition such as depression, OCD, or ADHD.
The Relationship Between ADHD and Procrastination
Why Do You Procrastinate?
We often come up with several excuses or rationalizations to justify our behavior. The following are just a few of the common reasons why people tend to procrastinate:
Press Play for Advice On Completing Tasks
Some researchers classify two types of procrastinators: passive and active procrastinators.
Others define the types of procrastinators based on different behavioral styles of procrastination, including:
What Does It Mean to Feel Overwhelmed?
Procrastinators vs. Non-Procrastinators
If you tend to put things off, you might wonder exactly what makes non-procrastinators different. According to the American Psychological Association, people who don’t procrastinate tend to focus more on the task itself. Rather than worrying about how other people see them, they are more concerned with how they see themselves.
The Negative Impact of Procrastination
It becomes a more serious issue when procrastination ischronicand begins to impact a person’s daily life seriously. In such instances, it’s not just a matter of poor time management skills; it’s a major part of their lifestyle.
Perhaps they pay their bills late, don’t start work on big projects until the night before the deadline, delay gift shopping until the day before a birthday, and even file their income tax returns late.
Unfortunately, this procrastination can have a serious impact on many life areas, including a person’smental healthand social, professional, and financial well-being:
How to Overcome Procrastination
You might find yourself wondering,How can I stop procrastinating?
Fortunately, there are a number of different things you can do to fight procrastination and start getting things done on time. Consider these your procrastination exercises:
Takeaways
If you put things off sometimes, don’t worry; it happens to all of us. It’s often the tasks we dislike the most that get pushed off until the last minute. While common, it is important to remember that this behavior can have serious consequences, including hurting your relationships, your personal achievements, and your ability to succeed at work and school.
Fortunately, you can do things toreduce that urge to stall. Understanding why you’re struggling to get started can help. Remember to create a to-do list of things that need to be done and start small. When you feel the urge to procrastinate, force yourself to do just one small thing. Sometimes, just getting started is half the battle.
How to Overcome Procrastination for Improved Mental Health
14 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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American Psychological Association.The first step to overcoming procrastination: Know thyself.
American Psychological Association.The psychology of procrastination: Why people put off important tasks until the last minute.
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