Most of us have done this at some time…left our homework until last thing on Sunday evening? Avoided that all-important task until the last possible moment before, or just after, the deadline? Saved a daunting-looking project for another time when (if it doesn’t miraculously disappear) we will have more inspiration and it will be more manageable.
Research (Ferrari J, Diaz-Morales J, 2014) suggests that 20-25% of Adults, and over 75% of Students worldwide are procrastinators. The website verywellmind.org defines procrastination as:
“The act of delaying or putting off tasks until the last minute or past their deadline”.
So, isn’t it just another term for laziness?
Contrary to what we might think, it isn’t laziness. No, it goes deeper than that. Procrastination can often be linked to anxiety, depression, low self-esteem, ADHD and OCD. It can also be linked to stress – people who procrastinate can have high levels of anxiety and/or stress and, because they may also procrastinate over seeking medical help, they can create a vicious cycle of putting things off and suffering ill-health. Studies (Sirois, 2023) indicate that our stress levels are elevated as a result of procrastination.
Types of Procrastination
Procrastination is widely regarded as a self-defeating behaviour pattern. Researchers (Zohar et al, 2019) suggest two types:
- Passive Procrastinators, who delay tasks because they struggle to make, and act on, decisions
- Active Procrastinators, who deliberately delay a task because working under pressure challenges and motivates them
So why do we procrastinate? There are several reasons:
Lack of self-belief – If we don’t have enough faith in ourselves to believe we carry out a task successfully we are more likely to not complete the task, or even to start it
Anxiety – anxiety or fear may drive us to avoid a task, such as a medical appointment. The more we fear a task, the more we are likely to delay it. This may increase our stress level, which may than add to our ill-health. Procrastination with exercise and changing to healthier eating can lead to hypertension and cardiovascular disease
Peer Pressure – Anxiety about other people’s opinions and feedback may influence us in delaying the completion of our task. And we may bow to peer pressure to do a preferred alternative activity when we should be completing our task
Environmental distraction – most of us now have access to social media, and there is always the temptation to divert online to interact, or to play a quick game (and one more…and one more…)
Cognitive Distortion – sometimes we may mis-calculate or underestimate the time needed to devote to a task, or we may believe that we need to be more inspired, or in a better frame of mind…which may occur at a later date
Present Bias – Studies (Phelps, E, Pollak, R, 1968) have identified the Present Bias phenomenon, which could be a factor in procrastination. It means that we tend to be more motivated by immediate gratification or rewards than we are by long-term rewards
Perfectionism – Some people delay completing a task because they believe they won’t complete it to their perceived high enough standard, believing that if they delay it, inspiration will miraculously happen later
Loneliness – Sometimes we associate challenges with being alone or with rejection. When we don’t have to be accountable to other family members or friends, it’s easy to fall into the mindset of “I can do what I want, when I want to do it and however I want to do it. And if I don’t want to do it, I don’t have to”
ADHD – People with ADHD (Attention Deficit Hyperactivity Disorder) may have the additional challenge of a reduced attention span, or hyper-focus on other preferred activities
Ways to Self-help
- Break up the task. Break it down into smaller, more manageable chunks that can be addressed gradually. Pace yourself in a way that is realistic and manageable for you
- Challenge and Reward. Set the challenge of completing a certain amount each day, or maybe a set time to complete the whole task. Set a reward so that there is motivation to complete the task
- Set the Environment. For the Students in the family, find somewhere quiet, or without obvious distractions. You can adjust the room temperature so that you are not distracted with being too hot or too cold. Switch off devices linked to social media so that you are not disturbed. Seating can help with posture and correct screen positioning can avoid eye strain. Background music or noise-cancelling headphones may be helpful
- Planning Resources. Make use of resources such as post-its, flow charts, time-mapping, timers and electronic diaries. Software can help; The Trello and Asana apps are good for project management, and Google Calendar is good for reminders
- Self-Care – Its ok to take breaks, to avoid overwhelm. Maybe set a timer for half-hourly or hourly slots, followed by a 15 minutes break. If you have a mental health concern, seek medical advice rather than ignore it. And don’t forget to follow up health check-up invites
- Build Community Ties – Try a new activity, or volunteering, where there is a sense of structure, others are relying on you, and where you need to be in a specific place at a specific time
Solution-Focused Hypnotherapy can help with addressing root causes such as anxiety, depression or low self-esteem, reframing negative thinking, and working towards reduced anxiety or stress, increased self-belief, positive thoughts and manageable goal-setting
If you would like me to help, please get in touch.
debbie@backontrackhypnotherapy.co.uk
Resources
Cherry, K, (July 2024), What is Procrastination? Why we keep putting things off, despite the consequences, available at: https://www.verywellmind.org
Frye, D (Reviewer), (May 2025), Loneliness Makes Us Procrastinate, available at: https://www.psychologytoday.com