Procrastination is a common struggle that affects scores of people. It hinders productivity, effectiveness, and even personal growth. It kept me stuck for years; I only beat procrastination at its own game after discovering why I procrastinated.
Understanding the different types of procrastination helps to develop strategies to overcome it. Here are real-life examples and practical solutions to empower you to eliminate procrastination more effectively.
Estimated reading time: 4 minutes
What Is the Meaning of Procrastination?
As anyone who has ever procrastinated can tell you, procrastination occurs when projects and tasks are delayed despite knowing that the postponement often leads to negative consequences.
Its origins come from the Latin prōcrāstinātiōn, which literally means “putting off until tomorrow.”
Sometimes, putting off a task until tomorrow is essential, particularly if there are higher priorities today.
However, every procrastinator I’ve ever coached has enormous shame and guilt surrounding “putting off.” I know I sure did with my chronic procrastination habit.
The negative emotions that arise may be telling us that we are not acting in alignment with our values.
Types of Procrastination
Understanding your procrastination type can help identify personal patterns and develop targeted strategies to overcome them. Let’s explore the different types of procrastination. See if you can spot yourself in any of these common types:
Perfectionist Procrastination
Perfectionists delay tasks due to an irrational fear of not achieving flawless results. This type of procrastination often leads to procrastination paralysis, where the individual spends excessive time analyzing, planning and refining. They delay action because of negative emotions associated with judgment, criticism, and the fear of making mistakes. For example, a writer might postpone submitting an article because they are constantly editing and doubting its quality.
Dreamer Procrastination
Dreamers have grand ideas but struggle to take action. They often procrastinate because they enjoy the ideation phase more than the execution. An example is an entrepreneur who continually brainstorms new business ideas but has yet to take the steps to launch any of them.
This type of procrastination can significantly hinder one's ability to achieve personal goals. Dreamer procrastination keeps people stuck in jobs they don’t like.
Worrier Procrastination
Worriers procrastinate out of fear of failure or negative outcomes, often called anxious procrastination. This fear can feel so overwhelming that it prevents them from starting tasks altogether. For instance, a student might delay studying for an exam because they are anxious about not performing well.
Crisis-Maker Procrastination
Crisis-makers thrive on the adrenaline of last-minute pressure and deadlines. They intentionally delay tasks, believing they do their best work under pressure. This type used to be me; I’d wait until the latest possible time before starting a project or preparing for a keynote presentation, no matter how important. One of the reasons for this behavioral pattern was that IF I failed or did poorly, I could hide behind “I didn’t have enough time to do my best.” Sneaky little justification!
Another example is an employee who waits until the final hours to complete a project, claiming that the pressure enhances creativity. This behavior often extends to future tasks with distant deadlines, leading to a rush as the deadline approaches. These people often use deadlines as an external motivator because they lack internal motivation to fuel them.
Defier Procrastination
Defiers resist authority and external expectations, using procrastination as a form of rebellion, often overlapping with avoidant procrastination driven by fears and anxieties. They delay tasks to assert their independence. For example, an employee might procrastinate assignments to stick it to a micromanaging boss. Or a teenager may rebel by refusing to clean their room to assert their autonomy and power.
Overdoer Procrastination
Overdoers take on too many tasks, leading to feeling overwhelmed and avoiding work. They procrastinate because of the “too much” mindset that inhibits the ability to prioritize effectively.
An example is a manager who agrees to lead multiple projects simultaneously but struggles to complete any of them on time. Instead of focusing on important tasks, they avoid their stress by engaging in unimportant activities like organizing their desk or break room. This type of procrastination dramatically hampers overall productivity.
Barrier-Focused Procrastination
Barrier-focused procrastinators are characterized by their tendency to concentrate on the hurdles that impede progress or prevent them from taking action. These barriers can be external, such as a lack of resources or information, or internal, like self-doubt and fear of failure.
The focus on obstacles leads to inaction, as the person becomes overwhelmed by the perceived difficulty of the task. The view of the task is blown out of proportion so big that it is not mountable while their skills and abilities are made to seem insignificant.
For example, students might delay starting a research paper or dissertation because they feel they need more data or resources, even when they have plenty to begin.
This postponement strategy used to be one of my favorites. I’d put something off indefinitely if I lacked knowledge or felt ill-equipped. Many times, I had enough information to begin. Other times, I lacked clarity, not information.
Now, I immediately recognize when I am delaying action unnecessarily and pounce on the task like a cougar does its prey!
Deeper Dive: “Types of Procrastination.”
The Negative Impact of Chronic Procrastination
The impact of procrastination extends beyond missed deadlines and incomplete tasks, especially for a chronic procrastinator. It can lead to severe emotional and physical health issues.
Procrastination is associated with increased stress, anxiety, and depression, which can further exacerbate the tendency to procrastinate, creating a vicious cycle. And let’s not forget its toll on relationships! I’ve coached many couples whose partner’s main complaint was the perpetual procrastination of home chores and projects.
As you can see, there really isn’t any area that this procrastination habit doesn’t affect. It is detrimental in so many ways!
You may already be burdened by this stealer of time. So, let’s dig into the solutions!
Practical Solutions to Overcome Procrastination
If you’d like to beat procrastination, it is essential to employ strategies that address its root causes. Here are five practical solutions:
1. Break Tasks into Manageable Steps
You’ve probably heard this recommendation.
Sound too simple?
The brain doesn’t do well when trying to push an orange (too big, too much) into the neck of a funnel. Multitasking and playing dodgeball with the tasks you are overwhelmed by only fixates procrastination.
So, it’s actually pretty sound advice.
Dissect large tasks on your to-do list like you’d peel an orange and then segment it into pieces. We don’t try to take a bite out of an orange whole and unpeeled. It would be bitter, just like postponing what is necessary. Nor do we try to stuff the whole thing into our mouth.
When you’re overwhelmed, this example mimics your mind's contortions.
Immensely frustrating and unpleasant.
And you get NOWHERE.
Break tasks down into small (even micro), manageable steps.
This slight shift in perspective can make anything—even losing weight—more approachable and will bring ease to every project.
For instance, rather than writing an entire report in one sitting:
- Prepare your environment.
- Complete an outline of the project.
- Get in touch with how exhilarated you’ll feel when completed.
- Make a list of steps to completion.
- List subcategories of micro steps under each of these steps.
- Attack one task at a time—fully focused. (no multitasking)
- Celebrate what you’ve accomplished.
(Primes the pump for next time by releasing serotonin.)
2. Set Realistic Goals and Deadlines
A typical ploy of most procrastinators is to set unrealistic goals. They want to see themselves in a positive light, so they shoot for the stars.
There’s nothing wrong with bold goals, but it’s a fact, that action is the only way to complete those goals. When we only entertain big dreams without action, it’s a form of procrastination. This simple propensity can lead to discouragement.
Setting achievable goals backed by core values and a burning why can jumpstart motivation and focus, and ultimately stop procrastinating.
3. Create a Supportive Environment
Minimize distractions. Create a workspace that encourages productivity and eliminates interruptions.
This strategy might involve organizing your desk, limiting social media use, or setting specific work hours. Getting your office to work for you simplifies the most complex tasks. The environment can also be inspirational.
4. Develop Self-Compassion
Procrastination can be intensified by a harsh inner critic that lays traps through self-criticism and negative self-talk.
Your mind needs to be working for you, not against you. YOU are the captain of your mind; your mind is not in charge. Thoughts are not facts.
Practicing self-compassion and acceptance will set the internal environment for productivity.
Accepting that mistakes are a natural part of any endeavor can reduce anxiety and promote action. After all, mistakes are a part of being human.
This practice is critical for tackling procrastination in academics since there is always a learning curve with new knowledge and skills. We are all neophytes at the beginning.
Learning is essential to personal growth; being out of your comfort zone is a part of growing. Let go of perfectionism and shift your focus to adding joy to whatever you do!
Related reading: “What Happens in Your Brain When You Fail?”
5. Use Visualization Techniques
Visualization can help you overcome chronic procrastination. Visualize the successful completion of tasks and the steps needed to overcome barriers and fears.
This mental rehearsal can increase motivation and confidence, making obstacles seem less daunting.
Closing Thoughts
Procrastination is a multifaceted issue that affects various aspects of life, from personal well-being to professional success. By understanding the different types of procrastinators and their impacts, individuals can develop targeted strategies to overcome this habit.
Overcoming procrastination requires increased self-awareness, emotional intelligence, and a commitment to personal growth. You can unlock your full potential and lead more fulfilling lives by addressing procrastination with compassion.
For personalized support and to learn emotional intelligence skills, reach out to Heartmanity at support@heartmanity.com.
