Theories Personality Psychology What Is Procrastination? Putting off tasks we don't enjoy is common, despite the consequences By Kendra Cherry, MSEd Kendra Cherry, MSEd Facebook Twitter Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book." Learn about our editorial process Updated on November 14, 2022 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by David Susman, PhD Medically reviewed by David Susman, PhD David Susman, PhD is a licensed clinical psychologist with experience providing treatment to individuals with mental illness and substance use concerns. Learn about our Medical Review Board Print Sara Cuadrado / Getty Images Table of Contents View All Table of Contents Causes Why Do You Procrastinate? Types of Procrastination The Negative Impact Strategies to Stop Procrastination is the act of delaying or putting off tasks until the last minute, or past their deadline. Some researchers define procrastination as a "form of self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences." According to Joseph Ferrari, a professor of psychology at DePaul University in Chicago and author of "Still Procrastinating: The No Regret Guide to Getting It Done," around 20% of U.S. adults are chronic procrastinators. No matter how well-organized and committed you are, chances are that you have found yourself frittering away hours on trivial pursuits (watching TV, updating your Facebook status, shopping online) when you should have been spending that time on work or school-related projects. 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, your grades, and your life. In most cases, procrastination is not a sign of a serious problem. It's a common tendency that most people give in to at some point or another. Friday Fix: How to Stop Procrastinating Causes 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 or motivated to 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. The following are a few other factors that cause procrastination. Academics Researchers suggest that procrastination can be particularly pronounced among students. A 2007 meta analysis published in the Psychological Bulletin found that a whopping 80% to 95% of college students procrastinated on a regular basis, particularly when it came to completing assignments and coursework. According to researchers, there are some major cognitive distortions that lead to academic procrastination. Students tend to: Overestimate how much time they have left to perform tasksOverestimate how motivated they will be in the futureUnderestimate how long certain activities will take to completeMistakenly assume that they need to be in the right frame of mind to work on a project Present Bias The present bias is a phenomenon observed in human behavior that may result in procrastination. The present bias means that we tend to be motivated more by immediate gratification or rewards than we are by long-term rewards. This is why it feels good in the moment to procrastinate. For example, the immediate reward of staying in bed and watching TV is more appealing than the long-term reward of publishing a blog post, which would take much longer to accomplish. What Is Cognitive Bias? Depression Procrastination can also be a result of depression. Feelings of hopelessness, helplessness, and a lack of energy can make it difficult to start (and finish) the simplest task. Depression can also lead to self-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 with obsessive-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 Many adults with attention-deficit/hyperactivity disorder (ADHD) struggle with procrastination. When you're so distracted by outside stimuli, as well as internal thoughts, it can be hard to get started on a task, especially if that task is difficult or not interesting to you. Is Procrastination a Mental Illness? Procrastination itself is not a mental illness. But in some cases, it may be symptomatic 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 a number of excuses or rationalizations to justify our behavior. According to researchers, there are 15 key reasons why people say they procrastinate: Not knowing what needs to be done Not knowing how to do something Not wanting to do something Not caring if it gets done or not Not caring when something gets done Not feeling in the mood to do it Being in the habit of waiting until the last minute Believing that you work better under pressure Thinking that you can finish it at the last minute Lacking the initiative to get started Forgetting Blaming sickness or poor health Waiting for the right moment Needing time to think about the task Delaying one task in favor of working on another Press Play for Advice On Completing Tasks Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to get tasks done with a science-backed trick known as 'temptation bundling.' Click below to listen now. Follow Now: Apple Podcasts / Spotify / Google Podcasts Types of Procrastination Some researchers classify two types of procrastinators: passive and active procrastinators. Passive procrastinators: Delay the task because they have trouble making decisions and acting on themActive procrastinators: Delay the task purposefully because working under pressure allows them to "feel challenged and motivated" Others define the types of procrastinators based on different behavioral styles of procrastination, including: Perfectionist: Puts off tasks out of the fear of not being able to complete a task perfectly Dreamer: Puts off tasks because they are not good at paying attention to detail Defier: Doesn't believe someone should dictate their time schedule Worrier: Puts off tasks out of fear of change or leaving the comfort of "the known" Crisis-maker: Puts off tasks because they like working under pressure Overdoer: Takes on too much and struggles with finding time to start and complete task What Does It Mean to Feel Overwhelmed? Procrastinators vs. Non-Procrastinators "Non-procrastinators focus on the task that needs to be done. They have a stronger personal identity and are less concerned about what psychologists call 'social esteem'—how others like us—as opposed to self-esteem which is how we feel about ourselves," explained Dr. Ferrari in an interview with the American Psychological Association (APA). According to psychologist Piers Steel, people who don't procrastinate tend to be high in the personality trait known as conscientiousness, one of the broad dispositions identified by the Big Five theory of personality. People who are high in conscientiousness also tend to be high in other areas including self-discipline, persistence, and personal responsibility. The Negative Impact of Procrastination It is only in cases where procrastination becomes chronic and begins to have a serious impact on a person's daily life that it becomes a more serious issue. In such instances, it's not just a matter of having 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 a number of life areas, including a person's mental health and social, professional, and financial well-being: Higher levels of stress and illnessIncreased burden placed on social relationshipsResentment from friends, family, co-workers, and fellow studentsConsequences of delinquent bills and income tax returns Friday Fix: How to Stop Procrastinating 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: Make a to-do list: To help keep you on track, consider placing a due date next to each item.Take baby steps: Break down the items on your list into small, manageable steps so that your tasks don’t seem so overwhelming.Recognize the warning signs: Pay attention to any thoughts of procrastination and do your best to resist the urge. If you begin to think about procrastinating, force yourself to spend a few minutes working on your task.Eliminate distraction: Ask yourself what pulls your attention away the most—whether it's Instagram, Facebook updates, or the local news—and turn off those sources of distraction.Pat yourself on the back: When you finish an item on your to-do list on time, congratulate yourself and reward yourself by indulging in something you find fun. How to Overcome Procrastination for Improved Mental Health 13 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Prem R, Scheel TE, Weigelt O, Hoffmann K, Korunka C. Procrastination in daily working life: A diary study on within-person processes that link work characteristics to workplace procrastination. Front Psychol. 2018;9:1087. doi:10.3389/fpsyg.2018.01087 American Psychological Association. The Psychology of Procrastination: Why People Put Off Important Tasks Until the Last Minute. 2010. Bisin A, Hyndman K. Present-bias, procrastination and deadlines in a field experiment. Games and Economic Behavior. 2020;119:339-357. doi:10.1016/j.geb.2019.11.010 Steel P. The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. 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Zohar AH, Shimone LP, Hen M. Active and passive procrastination in terms of temperament and character. PeerJ. 2019;7:e6988. doi:10.7717/peerj.6988 American Psychological Association. The first step to overcoming procrastination: Know thyself. Svartdal F, Nemtcan E. Past negative consequences of unnecessary delay as a marker of procrastination. Front Psychol. 2022;13. doi:10.3389/fpsyg.2022.787337 Schrager S, Sadowski E. Getting more done: Strategies to increase scholarly productivity. J Grad Med Educ. 2016;8(1):10-13. doi:10.4300/JGME-D-15-00165.1 By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit