The average person often grins sheepishly and reluctantly admits to procrastinating on certain tasks at certain times in their life when asked, “Are you a procrastinator?” Studies conducted across the United States, United Kingdom, and Australia have found that around 20% of adults in the general population are chronic procrastinators, with even higher rates in school or university settings (75%-95%). Thus, many people exhibit procrastination as a fairly typical behavior. 

However, it’s important to note the distinction between general procrastination, which is common, and more problematic procrastination. If procrastination has taken over and hindered you from leading a fulfilling life, continue reading this article.

What is Procrastination?

People often mistake procrastination for “laziness,” discussing it as though it were a severe character flaw. However, procrastination is unrelated to laziness. 

So, if it’s not laziness, what exactly do we mean by the term ‘Procrastination’? 

People commonly define it as “putting off,” “postponing,” “delaying,” “deferring,” or “leaving to the last minute” – all of which are valid descriptions. 

Procrastination is making a decision, without a valid reason, to delay or not complete a task or goal you’ve committed to, opting instead for something of lesser importance, despite the negative consequences of not following through on the original task or goal.

This definition underscores that procrastination involves an intentional decision. However, this decision may occur rapidly, almost automatically, and become habitual, making you unaware that you’ve made it. 

Another aspect is needlessly putting off or failing to complete something you committed to doing, typically substituting the task for a lesser priority. 

Most importantly, you engage in this behavior despite the numerous disadvantages of procrastination. 

What often distinguishes general ‘putting-off’ or ‘delaying’ from a more serious procrastination issue is the severity of the negative consequences that ensue.

What Do You Procrastinate About?

Procrastination can manifest in various aspects of one’s life, spanning tasks or goals across domains like work, household chores, studying, maintaining health, managing finances, engaging socially, nurturing family bonds, fostering relationships, pursuing self-development, and making decisions.

Essentially, any task requiring completion, problem-solving, or goal attainment can become a target for procrastination. While some individuals may excel in certain areas and follow through effectively, there are often specific areas where procrastination prevails.

Procrastination activities: How Do You Procrastinate?

Procrastination activities are the actions undertaken as diversions from or replacements for the primary task or goal that needs to be accomplished. 

These activities can include: 

• Engaging in pleasurable tasks (such as watching movies, reading, or browsing the internet)
• Attending to lower-priority tasks (like organizing, tidying up, or checking emails)
• Socializing with friends, family, or your partner
• Succumbing to distractions (such as sleeping, eating, or smoking)
• Simply daydreaming

Excuses For Procrastination

Choosing to engage in activities other than the task one has committed to can evoke discomfort. Deep down, there’s often a sense of obligation toward completing a more important task and a recognition that procrastination is not ideal. 

Consequently, feelings of guilt or shame may arise for delaying important tasks. To alleviate these negative emotions and rationalize our procrastination, we frequently make excuses. These justifications serve to make it acceptable that we’ve put things off.

Some common procrastination excuses include:

“I’m too tired, I’ll do it tomorrow.”

“I don’t have everything I need, so I can’t start it now.”

“It’s better to do it when I’m in the mood.”

“The weather is too nice to spend time on this.”

“I’ll do it once this other thing is finished.”

“I have plenty of time, so I can do it later.”

Digging Deeper: Unhelpful Rules & Assumptions

People procrastinate because they harbor unhelpful rules and assumptions about themselves or how the world operates. 

These beliefs often give rise to various forms of discomfort regarding tasks or goals, such as anger, resentment, frustration, boredom, anxiety, fear, embarrassment, depression, despair, exhaustion, etc. Consequently, procrastination emerges as a strategy to evade this discomfort.

Below are the most prevalent unhelpful rules and assumptions associated with procrastination.

Need To Be In Charge

Some individuals adhere to rules such as “I must be in charge at all times,” “I must always call the shots in my life,” “Things should be done my way,” “I shouldn’t have to do things that I don’t want to do,” or “I shouldn’t have to do things just because someone else says so.” 

These rules reflect a mindset that resists not being in control, lacking independence, or relinquishing power. Such individuals often believe that if they’re not entirely in control, they’re perceived as weak.

Consequently, these individuals may resort to procrastination as a means of alleviating their anger and sense of weakness. 

Procrastination allows them to regain a sense of power by approaching tasks on their own terms, thus reinforcing their perceived control over the situation.

Pleasure Seeking

Some people prioritize pleasure above all else in their lives, living by the principle that pleasure is paramount. They tend to be impulsive, actively seek out pleasurable experiences, and struggle with tolerating boredom. 

These individuals may adhere to rules such as “life is too short to be doing things that are boring or hard; fun should always come first.” 

They may also hold assumptions like “if I forgo fun, then I will become a boring, lifeless drone.” 

These rules and assumptions underscore a preference for instant gratification and a reluctance to embrace concepts like “short-term pain for long-term gain.”

Consequently, these individuals may resort to procrastination as a means of alleviating boredom and frustration, enabling them to pursue the pleasure they desire.

Fear Of Failure Or Disapproval

Some people place immense pressure on themselves to complete tasks or achieve goals to an exceptionally high standard, sometimes striving for perfection. 

However, when they set such lofty expectations, they often fear falling short and worry about either failing or facing disapproval from others. 

These individuals may adhere to rules like “I must do things perfectly,” “I must not fail,” or “I can’t have others think poorly of me.” 

They may also hold assumptions such as “if I try, then I will only fail,” or “if I put my work out there, then others will think badly of me.”

For these individuals, when confronted with tasks that will be evaluated in some manner (such as exams, reports, social interactions, or making lifestyle changes), they anticipate failure or negative judgment from others. 

Consequently, they experience anxiety, fear, or embarrassment. These fears can immobilize them, making it difficult to tackle the task at hand, and they may resort to procrastination as a means of avoiding their fears of failure or disapproval.

Fear Of Uncertainty Or Catastrophe

Some individuals harbor a fear of the unknown, seeking a high level of certainty about future outcomes. When faced with uncertainty, they may envision catastrophic scenarios as a way of preparing themselves for the worst-case scenario. 

These individuals may abide by rules such as “I must be certain” or “I should be prepared for the worst,” and hold assumptions like “if I take action, then something bad will happen” or “I am better off not doing anything than risk it going bad.”

Given the inherent uncertainty in life, particularly in situations involving decision-making, health check-ups, or confronting relationship problems, these individuals experience significant anxiety and fear. In response, they may resort to procrastination as a means of coping with their fear, delaying any action that could potentially lead to an unknown or catastrophic outcome.

Low Self-Confidence

Some individuals have low self-esteem and harbor doubts about their abilities, lacking confidence in their capability to tackle tasks or goals. 

These individuals may adhere to rules such as “I can’t do things because I am incapable” or hold assumptions like “if I try things, then my inadequacies will show through.” 

When faced with tasks requiring self-confidence (such as taking on new work responsibilities, starting a new course or hobby, or confronting a family member), they lack self-belief and feel depressed and despairing.

For these individuals, procrastination serves as a means of avoiding confronting their perceived flaws and incapabilities. 

By not attempting or giving up on tasks, they sidestep the need to confront their supposed inadequacies. Thus, they avoid challenging situations that could potentially reveal their true capabilities.

Depleted Energy

Some individuals doubt their capabilities when facing tough times in life. They believe they lack the ability to complete tasks and achieve goals under certain circumstances, such as when they are stressed due to competing demands, physically or mentally fatigued, lacking motivation, or experiencing depression. 

These individuals may hold rules like “I can’t do things when I am stressed/fatigued/unmotivated/depressed” or assumptions like “if I do things when I am stressed/fatigued/unmotivated/depressed, I will make things worse.”

When confronted with tasks during periods of depleted energy, these individuals feel exhausted, despairing, and frustrated because they believe they cannot accomplish them. 

Consequently, they may resort to procrastination as a means of trying to replenish their energy and alleviate exhaustion, with the belief that resting rather than acting will somehow improve their situation.

Consequences Of Procrastination

Procrastination comes with various consequences, which can be either positive or negative depending on the situation. Importantly, these consequences perpetuate the cycle of procrastination.

Positive Consequences

Relieve Discomfort

One positive consequence of procrastination is that it initially provides relief from the discomfort associated with approaching or following through with a task.

As mentioned earlier, the six unhelpful rules and assumptions often lead to feelings of discomfort when faced with tasks or goals, such as anger, resentment, frustration, boredom, anxiety, fear, embarrassment, depression, despair, exhaustion, and so on. 

Procrastination can alleviate this discomfort by allowing you to avoid the task that is causing you discomfort. Consequently, if you dislike feeling uncomfortable, the relief provided by procrastination can make it appear as an attractive option for you in the future.

Stick To Your Unhelpful Rules & Assumptions

Another positive aspect of procrastination is that it reinforces adherence to your unhelpful rules and assumptions, leading to feelings of satisfaction. For example:

• Need To Be In Charge: You get an increased sense of power and control because you are handling tasks on your own terms.
• Pleasure Seeking: Enhanced sense of pleasure by allowing you to live in the moment.
• Fear Of Failure Or Disapproval: By procrastinating, you reduce the likelihood of experiencing failure or disapproval from others because you avoid putting yourself in situations where you could be evaluated.
• Fear Of Uncertainty Or Catastrophe: It can provide a false sense of certainty or averted catastrophe because it maintains the status quo and avoids potential changes that might tempt fate.
• Low Self-Confidence: Your self-image remains intact because procrastination prevents you from challenging yourself and potentially revealing your perceived inadequacies.
• Depleted Energy: It may be perceived as a way to replenish energy by taking it easy and avoiding challenging situations.

Gain Pleasure

A final positive consequence is that the activities you engage in as a substitute for completing the task at hand—such as pleasurable tasks, lower priority tasks, socializing, distractions, or daydreaming—often provide their own intrinsic pleasure. 

Negative Consequences

More Discomfort

While procrastination can initially relieve discomfort associated with tasks stemming from unhelpful rules and assumptions, it can also lead to different forms of discomfort. 

As you continue to procrastinate, you may experience increased feelings of guilt or shame about your actions. Anxiety may also intensify as the task becomes more daunting and overwhelming the longer it is postponed. 

Additionally, feelings of despair may arise as the prolonged delay may reinforce the belief that you are incapable of tackling the task.

Your Unhelpful Rules & Assumptions Stay Intact

The unhelpful rules and assumptions that contribute to procrastination tend to remain unchallenged the more you procrastinate.

 By avoiding tasks and goals, you miss out on opportunities to test and potentially revise these rules and assumptions. For instance:

• Need To Be In Charge: It prevents you from realizing that you can tolerate doing tasks you don’t want to or that someone else has assigned to you. Engaging in such tasks doesn’t make you weak but rather a normal functioning member of society.
• Pleasure Seeking: Procrastination hinders you from learning that you can tolerate boredom and frustration and that enduring short-term discomfort can lead to greater satisfaction in the long run.
• Fear Of Failure Or Disapproval: By procrastinating, you miss the chance to discover that you can perform tasks imperfectly without facing failure or harsh judgment. Instances of failure or negative judgment are rare, and even when they occur, you can cope and move forward.
• Fear Of Uncertainty Or Catastrophe: It prevents you from realizing that uncertainty is a natural part of life and that taking action, rather than avoiding it, is essential for growth. While challenges may arise, you have the resilience and coping mechanisms to navigate through difficult situations.
• Low Self-Confidence: Procrastination inhibits you from recognizing your capabilities and strengths. You are not inherently inadequate but possess a unique blend of strengths and weaknesses like everyone else.
• Depleted Energy: It prevents you from discovering that you can accomplish more than you believe, even when your energy is low. Taking small steps towards tasks can improve your energy, reduce stress, enhance motivation, and lift your mood.

Self-Criticism Backfires

People often engage in self-criticism and harsh self-talk as a result of their procrastination. 

They may say things like “you lazy so and so, pull yourself together and get started, you know you should do this!” to motivate themselves through a “tough love” approach.

However, this approach typically backfires, as the more they chastise themselves, the more the task or goal feels like a burdensome chore, leading to increased feelings of demotivation and continued procrastination.

Consider how you might motivate a child or a good friend to complete a task. Would you resort to harsh criticism and yelling, or would you offer encouragement and praise? Just as positive reinforcement is more effective in motivating others, treating oneself with kindness and encouragement can be a more productive approach to overcoming procrastination.

Things Pile Up

As you continue to procrastinate, tasks accumulate, demands multiply, and time pressures intensify. Deadlines remain constant, but the available time to complete tasks dwindles. 

The mounting pile of responsibilities becomes increasingly overwhelming and aversive, leading to a stronger desire to avoid them by procrastinating.

Punishment Or Loss

As a consequence of not completing a task or goal, you may face punishment or experience loss from your environment. 

This could entail losing your job or a relationship, receiving a poor grade on an assignment, encountering increasingly unpleasant health check-ups, or missing out on great opportunities by not making decisions on time. 

These punishments or losses can diminish your motivation to persist and follow through, making the situation even more aversive. 

Consequently, you may be more inclined to give up by resorting to procrastination.

Summary

Procrastination is a prevalent aspect of human behavior and should not be equated with “laziness.” It involves making a decision, without a valid reason, to postpone or abandon a task or goal that one has committed to, opting instead for something of lesser importance.

Problematic procrastination differs from more general one in terms of the severity of the negative consequences resulting from not following through on tasks. People procrastinate due to the influence of certain unhelpful rules and assumptions, despite the numerous negative consequences associated with this behavior.

Reference: Self-Help Resources – Information Sheets & Workbooks. (n.d.). https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself