I’ve wondered why some people can launch five successful businesses in their lifetime, but it takes forever to mend family relationships, even when they know it’s the most critical work.
Why can someone read 50 books a year but fail to get their taxes done on time as if two different people lived in one body? Or why can an accountant prepare the company’s annual budget year after year but delay their retirement planning? These are just a few examples of how procrastination can impact different areas of life.
According to Joseph Ferrari, a psychology professor at DePaul University and a leading expert on procrastination, one in five people procrastinate daily. That’s 20% of the population, regardless of culture, gender, career, education, age, or marital status. If you’re a chronic procrastinator, you’re not alone—but it’s not exactly a club you want to be a part of.
Ferrari’s research has shown that chronic procrastination can have serious negative effects on mental health, relationships, and productivity. Ferrari says, “The chronic procrastinator, the person who does this as a lifestyle, would rather have others think they lack effort than ability. It’s a maladaptive lifestyle.”
While we all may procrastinate occasionally, chronic procrastinators know they need to do something about it—someday. But the good news is, there are practical strategies and techniques that can help you overcome this habit and regain control of your time and life.
First, let’s debunk three common myths about procrastination.
Myths of Procrastination
Myth 1: Procrastination is Simply Laziness
There’s a big difference between procrastination and laziness. Procrastination is the intentional delay in completing a task, especially if necessary or urgent. It’s like when you know you need to do your homework but decide to watch TV instead. Conversely, laziness is a disinclination to work or make an effort in any sphere. It’s like when you don’t want to do your homework and you don’t want to watch TV, so you just sit there doing nothing. Procrastination is an active process where the choice is to “do it later.” In contrast, laziness suggests apathy, inactivity, and an unwillingness to act, with the choice being “don’t do it.”
Myth 2: Procrastination is a Personality Flaw
Another myth is that procrastination is a personality flaw, like a crack in a wall. But it’s not a unique character defect. In truth, procrastination is a coping mechanism for dealing with challenging emotions and negative moods induced by specific tasks. An inability to manage emotions is its foundation.
Myth 3: Procrastination is Relaxation
It’s easy to confuse relaxation with procrastination, but they differ significantly. Relaxation is about taking time for yourself—whether taking a break from work, spending time in nature, or simply taking a few deep breaths. Relaxation is essential for recharging and facing challenges head-on. Procrastination, on the other hand, is about avoiding what needs to be done, often leading to stress and preventing you from achieving your goals. So, next time you want to relax, ensure you’re not procrastinating. Take a few deep breaths and remember that relaxation is about self-care to be your best self.
We live in a world full of opportunities and distractions. People become overwhelmed by choices and the need to decide the best option, leading to demotivation, boredom, and, ultimately, procrastination. Researchers suggest that we have two selves—one living in the present and one in the future. When we set a goal, it’s our future self-envisioning what life should be like. While our future self sets tasks, our present self must take action. This constant dissonance between the two selves often leads to procrastination.
Whenever my coaching clients ask for help with procrastination, I often ask, “What do you want to do but aren’t doing?” Usually, they laugh sheepishly and reply, “Too many things!”
There are different types of procrastinators; each type has its way of putting things off. Here are the six different types of procrastinators:
1) The Worrier
- Most worriers procrastinate because they’re afraid of failing. They doubt their ability to complete the task, so they put it off until they “feel more prepared.” This never happens because the anxiety only grows as the deadline approaches.
- The typical worrier might think, “What if it doesn’t work, and people will think I’m a failure?”
The worrier procrastinator tends to get less sleep because they are worried about everything they must do the next day. They may even have trouble falling asleep, further compounding the problem. They tend to be less productive because they constantly put off tasks they are worried about. This can lead to a vicious cycle of procrastination and worry, which can be challenging.
2) The Perfectionist
- Perfectionists have high standards and often fear their work won’t be good enough. They may feel they need to control every aspect of their lives, leading to procrastination.
- The typical perfectionist belief might be, “I can’t do this until I know I can do it perfectly.”
This need for perfection can lead to many problems, including an inability to start tasks, an unwillingness to delegate or ask for help, and chronic procrastination.
3) The Over-doer
- The over-doer tries to do everything and struggles to say no. They take on too much, leading to overwhelm and procrastination.
- The classic over-doer belief: “If I don’t accomplish all of this, then I’m not good enough.”
This type of procrastination can lead to all sorts of problems. He often ends up disappointing others because he can’t do everything. He may start to neglect his health and well-being. The over-doer may also suffer from anxiety and depression.
4) The ‘Crisis Maker’
- The crisis maker waits until the last minute to finish things, thriving on the adrenaline rush.
- The crisis maker’s belief: “I work better under pressure.”
The problem with the Crisis Maker’s way of thinking is that it often leads to sub-par work, as they usually need more time to think straight. They rarely become experts at anything because they need time to absorb new knowledge (and no one can learn well under stress).
In addition, this type of procrastination can be stressful for those around the crisis maker, who have to deal with their panic and anxiety. If you are constantly putting yourself in situations where you are working under pressure, you are setting yourself up for stress and stress-related health problems.
5) The Dreamer
- The dreamer has big, even well-planned goals but needs to create realistic and specific ways to meet these goals.
- They may find actual work boring or frustrating – so they procrastinate.
The danger for the dreamer is that their dreams may never come true if they don’t take some action. And even if they do, it may not be as fulfilling as they thought because they didn’t put in any effort. This becomes a self-fulfilling prophecy – they didn’t work hard, so their dreams didn’t come true, and then they feel justified in not working hard because their dreams didn’t come true.
6) The Defier
- Defiers resist tasks imposed by others and prefer to do things their way.
This defier’s non-conformity can be a positive quality but can also lead to problems. For example, the defier procrastinator may need help keeping a job or following through on commitments. He is also likely to experience anxiety and stress for not completing his obligations.
Some people may ask, do we fall under one specific type of procrastinator? My reply is that we may exhibit certain behaviours sometimes, and in certain circumstances, it is context.
Question For You
- What type of procrastinator do you identify with the most?
- How has procrastination affected your personal and professional life?
- What immediate steps can you take to overcome your procrastination habits?
Procrastination is a common challenge, but it doesn’t have to define your productivity or success. By understanding the myths and recognising your thinking and behaviour patterns, you can better understand the root cause and apply the appropriate interventions.
This article is written by Ms Catherine Chai – founder of Broc Consulting
Read other articles on personal and professional development: Ten Strategies on How To Earn A Promotion Without Self-Promotion, The Leader’s Edge: Elevate Your Impact with Coaching Skills.